What is the BMR for a 68-year-old woman?

The estimated BMR (basal metabolic rate) for a 68-year-old woman of average height and weight is 1251 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 68

Calories for a 68-Year-Old Woman

Q: How many calories does a 68-year-old woman need?

A lightly active 68-year-old woman of average weight and height needs approximately 1720 kcal/day to maintain weight. Sedentary needs are around 1501 kcal, and very active around 2158 kcal.

Q: How many calories should a 68-year-old woman eat to lose weight?

A 68-year-old woman should eat approximately 1220 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 1720 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 68.

Calorie Needs at Age 68 — Average Woman

1251

BMR (at rest)

1501

Sedentary TDEE

1720
Lightly active TDEE

1939

Moderately active

1220

Weight loss target

1720

Maintenance

2020

Muscle gain target

How Many Calories Does a 68-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 68, the resting metabolic rate (BMR) is approximately 1251 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1501 kcal (sedentary) to 2158 kcal (very active).

Age 68 note: After 65, calorie needs drop but protein needs stay high or increase to prevent muscle loss. Aim for 1–1.2 g/kg of protein and stay active to preserve functional strength.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	970 kcal	~0.75 kg/week
📉 Weight loss	1220 kcal	~0.5 kg/week
✅ Maintenance	1720 kcal	Weight stable
💪 Lean bulk	2020 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2220 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1501 kcal
Lightly active	1–3 workouts/week	1720 kcal
Moderately active	3–5 workouts/week	1939 kcal
Very active	Hard training 6–7 days/week	2158 kcal

How Metabolism Changes Around Age 68

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 68, your BMR of 1251 kcal reflects your current muscle mass, height and hormonal status. The single most effective way to maintain or raise your BMR is resistance training — each kilogram of lean muscle burns roughly 13 kcal/day at rest.

Age	Estimated BMR (woman)	Change vs age 68
58	1301 kcal	+50 kcal
63	1276 kcal	+25 kcal
68	1251 kcal	—
70	1241 kcal	-10 kcal
70	1241 kcal	-10 kcal

Macronutrient Split at 1720 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	129 g	516 kcal
Carbohydrates	40%	172 g	688 kcal
Fat	30%	57 g	513 kcal

At age 68, protein intake is especially important. Aim for at least 60–74 g/day to maintain muscle mass, whether you're in a deficit, at maintenance, or in a surplus.

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Frequently Asked Questions

How many calories does a 68-year-old woman need per day?A lightly active 68-year-old woman of average size needs approximately 1720 kcal/day to maintain weight. This ranges from 1501 kcal (sedentary) to 2158 kcal (very active).

How many calories should a 68-year-old woman eat to lose weight?Aim for 1220 kcal/day — a 500 kcal deficit from the 1720 kcal maintenance estimate — to lose approximately 0.5 kg per week. Never go below 1200 kcal (women) or 1500 kcal (men) for extended periods.

Does age 68 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 68 the estimated BMR is 1251 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)