TDEE Calculator for Over 60
Fewer calories but more protein — keys to fighting sarcopenia
How does TDEE change after 60?
From age 60, sarcopenia (age-related muscle loss) accelerates significantly: up to 1-2% muscle mass per year can be lost without intervention. Paradoxically, protein needs INCREASE with age due to anabolic resistance: more grams of protein are needed to stimulate the same muscle synthesis [⁸]. Current evidence recommends 1.2-1.6 g/kg/day for active older adults.
How to interpret your TDEE after 60
The result is valid, but standard formulas may overestimate TDEE in people over 70 with low muscle mass. A modest deficit (200-300 kcal) is preferable to an aggressive one, as preserving muscle is the priority.
Nutritional priorities for over 60s
| Nutrient | Recommendation | Main sources | Why it matters |
|---|---|---|---|
| Protein | 1.2-1.6 g/kg/day | Meat, fish, dairy, legumes | Prevents sarcopenia |
| Calcium | 1,200 mg/day | Dairy, sardines, broccoli | Bone health |
| Vitamin D | 800-2000 IU/day | Sun exposure, supplement | Muscle and bone function |
| Fiber | 25-30 g/day | Vegetables, legumes, cereals | Microbiota, glucose |
FAQ
1Is intense exercise safe after 60?
Yes, and highly recommended. Older people who do strength training 2-3 times per week preserve muscle mass, improve balance and bone density.
2Do I need more protein than when I was young?
Yes. Although TDEE decreases, protein needs increase due to anabolic resistance. A 70-year-old may need 30-40 g of protein per meal to stimulate the same response as 20-25 g in a young person.
3Does TDEE decrease a lot with age?
It depends mainly on whether muscle mass is maintained. The loss of TDEE is not inevitable — it's primarily a consequence of preventable muscle loss.
4Should I take supplements?
Vitamin D and calcium are evidence-backed for over 60s. Creatine also has growing evidence for preserving muscle mass in older adults (3-5 g/day). Consult your doctor first.
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