About

Entering the post-menopausal phase of life brings significant metabolic shifts. Estrogen levels decline, often leading to a reduction in muscle mass (sarcopenia) and a natural slowing of the Basal Metabolic Rate (BMR). Standard calculators often suggest caloric intakes that are too high for women over 50, leading to unintentional weight gain, or weight targets that are too low, risking bone density issues.

This calculator is specifically calibrated for women aged 50 to 90. It adjusts the standard Mifflin-St Jeor equation to account for age-related metabolic slowing and emphasizes protein requirements. Modern geriatric research suggests that slightly higher protein intake is crucial for preserving muscle mass and preventing frailty in this demographic.

Formulas

We use the Mifflin-St Jeor equation, modified for the metabolic efficiency changes observed in post-menopausal studies:

BMR = (10 × weight + 6.25 × height − 5 × age − 161) × CorrectionFactor

Protein Requirement Calculation (Geriatric Standard):

Proteindaily = Weightkg × 1.2

Reference Data

Age Group	Avg. BMR Reduction Factor	Protein Needs (g/kg bodyweight)	Recommended Activity Level
50 - 59	0.95 (Baseline ref)	1.0 - 1.2	Strength training 2x/week to combat menopause muscle loss.
60 - 69	0.90	1.0 - 1.2	Focus on balance and low-impact cardio.
70 - 79	0.85	1.2 - 1.4	Monitor calcium/vitamin D intake strictly.
80+	0.80	1.2 - 1.5	Functional movement focus; prevent sarcopenia.

Frequently Asked Questions

Hormonal changes, specifically the drop in estrogen, cause body fat to shift from hips to the abdomen. Simultaneously, age-related muscle loss lowers your resting metabolic rate, meaning you burn fewer calories at rest than you did in your 30s.

Evidence suggests a 'J-curve' relationship for older adults. While standard BMI charts apply, being at the lower end (18.5-22) can sometimes be associated with higher mortality in seniors due to frailty. A BMI between 25 and 27 is often considered acceptable or even protective for women over 70.

Older bodies become less efficient at processing protein (anabolic resistance). To stimulate the same muscle synthesis as a younger person, a woman over 50 needs more dietary protein per kilogram of body weight.

While it calculates weight and nutrients, it cannot diagnose bone density. However, it flags if your weight is too low, which is a major risk factor for osteoporosis.