Calories for Women at 40 - A Simple Guide to Daily Requirements

Calories for Women at 40 - A Simple Guide to Daily Requirements

Your caloric needs at 40 years old can vary based on several factors. Your activity levels, weight, height, and overall physical health determine how many calories you need at your age. However, you can follow this general guideline for a rough estimate:

Sedentary (little to no exercise): About 1,800 to 2,000 calories per day
Moderately active (light exercise/sports 1-3 days a week): About 2,000 to 2,200 calories per day
Active (daily exercise or physically demanding job: About 2,200 to 2,400 calories per day.

You may consult healthcare professionals or nutritionists here at Reverse Health for a more precise estimate of your daily calorie needs.

Read below to learn more about your caloric needs at 40 and how to manage your calorie intake without gaining weight as you prepare for menopause.

Understanding Caloric Needs at 40

How Age Affects Metabolism and Energy Expenditure

Generally, your caloric needs decrease as you age. Because your metabolism slows down and you lose more muscle mass, you naturally start burning fewer calories and become more prone to weight gain. You can combat the natural decline of your metabolism by remaining active throughout your 40s, which, in turn, helps slow down the aging process.

Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)

BMR, or your Basal Metabolic Rate, refers to the number of calories your body needs to maintain basic physiological functions at rest, like breathing and cell production. It’s responsible for a considerable portion of your daily calorie needs.

Meanwhile, TDEE, or Total Daily Energy Expenditure, is the total number of calories you burn daily.

To calculate your TDEE, you add your BMR to the number of calories you burn through physical activity and the thermic effect of food (calories burned during digestion).

Protein, in particular, has a high thermic effect, meaning a high-protein diet plan can help you burn more calories if done right.

Knowing your BMR and TDEE in your 40s can determine how many calories you need to consume to maintain healthy fitness levels. If you want to stay at your current weight, you should match your caloric intake with your TDEE. But if you want to lose weight, your daily calorie intake should have a deficit of 500 calories less than your TDEE.

The main reason is that one pound of fat equals 3,500 calories, and losing more than a pound of fat a week is generally considered unhealthy, if not dangerous, especially for women in their pre-menopausal years.

Calculating Your Daily Calorie Requirements

Using the BMR Formula for a 40-Year-Old Female

The most common and accurate way to calculate your daily calorie requirements is to use the Mifflin-St Jeor equation.

The simplified formula for the equation is as follows: BMR (women) = 10 X weight (in kg) + 6.25 X height (in cm)—5 X age (in years)—161.

So, for example, if you weigh 70 kilograms, your height is 165 centimeters, and you’re 40 years old, your BMR is 1,482 calories per day. But does this mean you should only eat a little less than 1,500 calories daily? Definitely not!

Adjusting for Activity Level: Sedentary to Very Active

Once you’re finished calculating your BMR, you need to adjust it based on your activity level.

Thankfully, there’s a lot less computation involved here. All you have to do is multiply your BMR by 1.2 if you live a sedentary lifestyle, meaning you get little to no daily exercise. If you’re moderately active or participate in sporting activities at least once a week, multiply your BMR by 1.375.

If you’re active at least thrice a week, you should multiply your BMR by 1.55, and if you’re active every day, the multiplier goes up to 1.725.

In rare cases, the BMR multiplier is 1.9 if you exercise twice a day and have a physically demanding job (or you just happen to be a professional athlete who has to keep in shape all year round).

So, for the moderately active 40-year-old woman in our example, the healthy daily amount of calories is around 2,300.

Average Calorie Intake Based on Lifestyle

Calorie Needs Based on Activity Level
Activity Level	Calorie Range (Approximate)
Sedentary	1,600 - 1,800 calories
Lightly Active	1,800 - 2,000 calories
Moderately Active	2,000 - 2,200 calories
Very Active	2,200 - 2,400+ calories

Calculating your average calorie intake based on your lifestyle as a 40-year-old woman makes it easier for you to maintain your current weight or achieve your weight loss or gain goals.

Awareness of your unique calorie intake also lets you better plan your diet to include the right mix of carbohydrates, proteins, and fats. You can then supplement a macronutrient-rich diet with vitamins and minerals for better overall health.

Finally, maintaining appropriate caloric intake prevents malnutrition-related health issues, including obesity and disease.

Keep in mind that menopausal women are already at a higher risk for heart disease and obesity. Knowing how to adjust caloric intake based on your body’s changes allows you to maintain peak physical performance and health throughout your 40s and even your 50s and 60s.

Not Every Body Is Equal: Individual Factors That Affect Calorie Needs

Age is a major determining factor for caloric needs, but it isn’t the only one. Your body composition, activity level, metabolism, health status, lifestyle, and genetics contribute to your unique calorie requirements—what you need to consume every day is different from others, even if you’re the same age.

Genetics and Body Composition

Your genetics influence metabolism, fat distribution, and appetite regulation. Even though women tend to build up visceral fat during their menopausal years, genetic factors still decide how fast you may gain weight or how much more difficult it will be for you to lose weight.

Genetic factors also affect muscle mass and fat percentage. Some people naturally have more muscle mass even if they don’t exercise or strength train as much. This gives them an advantage when it comes to burning calories, as having more muscles means a faster metabolism, but it also requires more calories. Conversely, some people may have higher fat percentages, making it more difficult to lose weight.

Understanding your genetics and natural body composition allows you to set realistic fitness goals.

Hormonal Fluctuations and Their Impact on Metabolism

Being 40 is a tough time hormonally. It’s the age where you’re most prone to hormonal fluctuations.

Because you’re already transitioning to perimenopause, your hormone levels, particularly estrogen and progesterone, can fluctuate significantly. Lower estrogen can lead to increased fat storage and decreased muscle mass. Meanwhile, changes in progesterone can lead to increased cravings or changes in eating habits.

Fluctuations in estrogen, progesterone, and other hormones like testosterone (important for muscle mass and bone density), insulin (regulates blood sugar levels), and cortisol (helps in stress management) can affect metabolism, leading to weight gain and increased cravings.

Medical Conditions and Medications

40 is a beautiful time. You’re now a more confident version of your younger self, filled with life experiences that have taught you that you can come out on the other side no matter what life throws. But this age also comes with associated risks of chronic conditions and treatments that can directly impact your quality of life, particularly your weight and health.

These medical conditions are more prevalent and are often diagnosed during this age: type 2 diabetes, cardiovascular disease, osteoporosis, and hormonal changes like thyroid disorders and polycystic ovary syndrome.

Medications taken to manage these and other conditions, like antidepressants and hormonal therapies, can have varying effects on your calorie needs.

Adjusting Calorie Intake for Weight Goals

At 40, it helps to become more efficient if you want to manage your weight better. But what does that mean, exactly?

This is relative to what you want to achieve. For example, adjusting your calorie intake for weight loss is different if you want to maintain your weight or gain more muscle.

Creating a Calorie Deficit for Weight Loss

To lose weight, you need to consume fewer calories than your TDEE.

To create a calorie deficit, take your TDEE from the formula we gave earlier and reduce your caloric intake by about 500 calories per day. This will allow you to lose roughly 1 pound a week—a healthy amount of weight.

You can try using different kinds of strategies to lose weight during your perimenopausal years until you find one that suits you best.

Caloric Needs for Weight Maintenance

Now, if you want to maintain your weight, the calculation is very simple, and we’ve already given it to you.

Here’s a more simplified breakdown of how much you should multiply your BMR for weight maintenance:

Sedentary: BMR x 1.2
Lightly Active: BMR x 1.375
Moderately Active: BMR x 1.55
Very Active: BMR x 1.725
Super Active: BMR x 1.9

Increasing Caloric Intake for Muscle Gain

Muscle gain requires the opposite of weight loss. You need a calorie surplus to build muscle mass, which is especially important at 40 and in your later years as you fight off menopausal symptoms and the health complications associated with this natural part of life.

Add 250-500 calories daily to your TDEE to know your ideal daily caloric intake for muscle gain.

If your TDEE is 1,500, your daily calorie intake should be 1,750 to 2,000 calories.

Regardless of your goals, always focus on macronutrient distribution. A higher protein intake is beneficial for older women. However, don’t forget to include sufficient complex carbohydrates so your body has enough fuel for workouts and recovery. Finally, healthy fat intake is important for hormonal balance and well-being.

Lifestyle Factors That Affect Calorie Needs

Sleep, stress, hormonal changes, and the quality of calories are lifestyle factors that affect your daily calorie needs.

The Role of Sleep, Stress, and Hormonal Changes

Chronic stress and poor sleep can lead to increased cortisol levels, which negatively affect metabolism and appetite regulation. In simpler words, this makes you crave and want to eat more unhealthy food.

Your hormonal levels are already constantly fluctuating because of perimenopause. You’re not doing your body and health any favors by not getting enough sleep and letting yourself get stressed out.

Sleeping at least eight hours a day and learning to manage stress better can help you avoid the emotional consequences of lacking sleep and chronic stress.

The Quality of Calories: Choosing Nutrient-Dense Foods

Not all calories are created equal. Nutrient-dense foods provide vitamins, minerals, and other beneficial compounds that support overall health. Foods high in added sugars and unhealthy fats are dense in calories but low in nutritional value. In short, they’re empty fillers that contribute little to nothing positive to your health.

On the other hand, high-quality calories can help you maintain your energy levels, support metabolic and hormonal health, and reduce your risk for chronic diseases.

Common examples of nutrient-dense foods for 40-year-old women include leafy greens (spinach and kale), cruciferous vegetables (broccoli and cauliflower), whole grains like oats and quinoa, lean protein sources like salmon, legumes, and chicken breast, and healthy fat sources like avocado and olive oil.

Prioritizing calorie quality is beneficial for your overall health. Nutrient-dense foods can help you meet your daily caloric intake and nutritional requirements without compromising your health.

The Mediterranean diet and the Paleo diet are the best diet plans for helping you achieve this.

Tips for Managing Your Caloric Intake Effectively

Portion Control and Mindful Eating

Did you know that your body will tell you when you’re hungry and when to stop when you’re already satisfied? This is the basic explanation of mindful eating, which you’ll learn more about if you take up yoga.

But just like anything in life, without regular practice, you won’t know what kind of hunger cues to watch out for, which can make it difficult to prevent overeating.

To start, you can try using measuring cups or bowls or even a food scale to understand portion sizes and become more mindful of your daily meals. Eventually, it will become second nature for you to listen to your body’s signals, allowing you to control portion sizes subconsciously without help.

Tracking Calories with Apps and Tools

Tracking what you eat can help you identify patterns and adjust as needed.

A simple food diary where you monitor your food intake is a good idea. However, you might want to consider using calorie-tracking apps to make monitoring easier and more accurate instead.

It’s also around this idea that you should start tracking menopause symptoms with an app for easier symptom management.

Conclusion: Finding Your Ideal Daily Calorie Intake at 40

As you might know by now already, the amount of calories required per day for a 40-year-old female depends on numerous factors.

However, finding your ideal daily calorie intake at 40 is just part of the story. A holistic approach to maintaining your well-being at this stage of life requires setting clear goals, avoiding empty calories and choosing whole foods, learning to listen to hunger cues, developing healthy snacking habits, and incorporating regular exercise while finding activities you enjoy.

With proper stress management and enough quality sleep (and the occasional adjustments), you can effectively manage your caloric intake and maintain a balanced lifestyle that will allow you to tackle the next stage of your life.

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