How many calories do you need after 50?
After 50, the Dietary Guidelines for Americans 2020–2025 estimate about 1,600–2,200 calories a day for women and 2,000–2,800 for men, depending on activity. Needs tend to drift down with age, but staying active helps. Enter your real age below for a personal estimate.
Last updated October 15, 2026 · General information, not personal medical advice
How calorie needs change after 50
As we get older, resting energy use tends to go down. The Dietary Guidelines for Americans note that calorie needs generally decrease for adults as they age, because of reductions in basal metabolic rate. The Mifflin-St Jeor equation in the calculator takes 5 kcal a day off your BMR for every year, so entering your real age already accounts for this.
The good news: staying active keeps your daily needs higher, and every bit of movement counts. More on healthy ageing after 50 at Healthy Agers.
Example estimates at 50, 60 and 70
| Example person | BMR | Mostly sitting | Lightly active | Moderately active | Very active |
|---|---|---|---|---|---|
| Woman, 5′4″, 150 lb, age 50 | 1,285 | 1,542 | 1,767 | 1,992 | 2,217 |
| Man, 5′10″, 185 lb, age 50 | 1,705 | 2,046 | 2,345 | 2,643 | 2,942 |
| Woman, 5′4″, 150 lb, age 60 | 1,235 | 1,482 | 1,699 | 1,915 | 2,131 |
| Man, 5′10″, 185 lb, age 60 | 1,655 | 1,986 | 2,276 | 2,566 | 2,856 |
| Woman, 5′4″, 150 lb, age 70 | 1,185 | 1,422 | 1,630 | 1,837 | 2,045 |
| Man, 5′10″, 185 lb, age 70 | 1,605 | 1,926 | 2,207 | 2,488 | 2,769 |
Dietary Guidelines estimates for women 51+
| Age | Sedentary | Moderately active | Active |
|---|---|---|---|
| 51–55 | 1,600 | 1,800 | 2,200 |
| 56–60 | 1,600 | 1,800 | 2,200 |
| 61–65 | 1,600 | 1,800 | 2,000 |
| 66–70 | 1,600 | 1,800 | 2,000 |
| 71–75 | 1,600 | 1,800 | 2,000 |
| 76+ | 1,600 | 1,800 | 2,000 |
Dietary Guidelines estimates for men 51+
| Age | Sedentary | Moderately active | Active |
|---|---|---|---|
| 51–55 | 2,200 | 2,400 | 2,800 |
| 56–60 | 2,200 | 2,400 | 2,600 |
| 61–65 | 2,000 | 2,400 | 2,600 |
| 66–70 | 2,000 | 2,200 | 2,600 |
| 71–75 | 2,000 | 2,200 | 2,600 |
| 76+ | 2,000 | 2,200 | 2,400 |
Protein and strength
Many people over 50 like to put a bit more focus on protein at each meal and on strength exercise, such as body-weight moves, bands or weights, a couple of times a week. These habits help you stay strong for the things you enjoy. If you have a health condition, a doctor or dietitian can help you find the right amount for you. See how much energy activities use in the calories-burned calculator.
Frequently asked questions
Do calorie needs drop with age?+
Usually, yes. The Dietary Guidelines note that calorie needs generally decrease as adults age because resting metabolism slows. The Mifflin-St Jeor equation reflects this by taking 5 kcal a day off your BMR for every year of age.
How many calories should a woman over 50 eat?+
The 2020–2025 Dietary Guidelines estimate about 1,600 to 2,200 calories a day for women aged 51 and over, depending on activity. Your own height, weight and routine matter, so use the calculator for a personal estimate.
How many calories should a man over 50 eat?+
The same table estimates about 2,000 to 2,800 calories a day for men aged 51 and over, from sedentary to active. Very active men may need more; the calculator gives a personal figure.
Why focus on protein and strength after 50?+
Muscle helps with strength, balance and everyday energy, and staying active keeps your daily needs higher. Strength exercise a couple of times a week and protein spread across meals are common, practical habits. A dietitian can give personal advice.
Is the calculator different for older adults?+
No, it is the same Mifflin-St Jeor calculator used across the site, with your real age. That keeps the numbers consistent. If you have a medical condition or take medication that affects appetite or weight, ask your doctor.
Related
Sources: Mifflin MD, St Jeor ST et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241–247; Dietary Guidelines for Americans 2020–2025, Appendix 2: Estimated Calorie Needs (USDA/HHS); Harvard Health Publishing: Calorie counting made easy. The 2025–2030 Dietary Guidelines (Dietary Guidelines for Americans 2025–2030) no longer print a calorie table; they say needs depend on age, sex, height, weight and activity. The ranges above come from the 2020–2025 edition’s Appendix 2.