How many calories should I eat at 44? A personalized guide

January 9, 2026 •

3 min read

Contrary to the widespread belief that metabolism declines steeply in midlife, a major 2021 study in the journal Science revealed it stays relatively stable from age 20 to 60. For those wondering, 'how many calories should I eat at 44,' this fact shifts the focus from a slowing metabolism to lifestyle factors like activity and diet, which are key to determining your personal needs.

Quick Summary

Calorie needs at age 44 are highly individual and depend primarily on gender, activity level, height, and current weight. Calculate your specific daily energy needs by finding your Basal Metabolic Rate and applying an activity multiplier to set a target for weight maintenance or loss.

Key Points

Personalized Approach: Your calorie needs are unique and depend on your gender, height, weight, and activity level, not a generic number.
Calculate Your BMR: Use the Mifflin-St Jeor equation to find your Basal Metabolic Rate, which is the baseline for your daily energy needs.
Account for Activity: Multiply your BMR by an activity factor to determine your Total Daily Energy Expenditure (TDEE) and set calorie goals.
Boost Metabolism with Muscle: Strength training is vital at 44 to combat age-related muscle loss, as muscle burns more calories at rest than fat.
Prioritize Macronutrients: Focus on a balanced intake of protein, healthy fats, and fiber to support hormonal health, satiety, and energy levels.
Address Hormonal Changes: In women, perimenopausal hormonal shifts can impact weight and fat distribution, making a holistic approach to nutrition and exercise even more important.

Your Calorie Needs Are Personal

There is no one-size-fits-all number for calorie intake at any age, including 44. While a general guideline may suggest a range, the precise amount you need depends on several personal factors. A common misconception is that metabolism dramatically slows down in your 40s, but research shows the real dip occurs much later in life. This means that lifestyle factors, which become more crucial in midlife, are likely responsible for any changes in weight or energy levels.

Key Factors Influencing Calorie Needs at 44

To accurately determine your caloric needs, consider these variables:

Gender: Men typically have more muscle mass and require more calories than women.
Activity Level: Your total daily energy expenditure (TDEE) increases with more exercise. An active person needs more calories than a sedentary one.
Body Composition: Muscle tissue burns more calories at rest than fat tissue. Maintaining or building muscle mass is critical for keeping your metabolic rate higher.
Height and Weight: These metrics are essential for calculating your Basal Metabolic Rate (BMR), the number of calories your body burns at rest.
Health Status: Certain conditions, hormonal changes (such as perimenopause for women), or even recovery from injury can alter your caloric needs.

Calculating Your Daily Calorie Goal

To get a personalized estimate, you can use a formula to calculate your Total Daily Energy Expenditure (TDEE). The Mifflin-St Jeor equation is considered one of the more accurate methods and is often used by health professionals.

The Mifflin-St Jeor Equation

Calculate your BMR:
- For Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Apply your Activity Multiplier:
- Sedentary (little to no exercise): BMR x 1.2
- Lightly Active (light exercise 1–3 days/week): BMR x 1.375
- Moderately Active (moderate exercise 3–5 days/week): BMR x 1.55
- Very Active (hard exercise 6–7 days/week): BMR x 1.725
- Extra Active (very hard exercise/physical job): BMR x 1.9

Calorie Ranges by Activity for a 44-Year-Old

This table provides a general comparison of maintenance calorie estimates for 44-year-olds based on gender and activity level. These are estimates, and personal calculations will be more accurate.


Activity Level	44-Year-Old Woman	44-Year-Old Man
Sedentary	1,800 kcal	2,200-2,400 kcal
Moderately Active	2,000 kcal	2,400-2,600 kcal
Physically Active	2,200 kcal	2,600-2,800 kcal

Note: These ranges can vary based on individual height, weight, and muscle mass, but provide a useful starting point.

Fueling for Success in Your 40s

At 44, focusing on what you eat is just as important as how much. A nutrient-dense diet supports hormonal balance, maintains muscle mass, and keeps you feeling satisfied.

The Importance of Macronutrients

Protein: Crucial for muscle repair and maintenance, which helps keep your metabolism high. Aim for 25-30 grams per meal.
Fiber: Found in whole grains, fruits, and vegetables, fiber aids digestion and helps you feel full, preventing overeating.
Healthy Fats: Essential for hormone production and overall health. Good sources include avocado, nuts, and olive oil.

Other Lifestyle Factors

Strength Training: Building and maintaining muscle mass is a metabolic booster. Incorporate resistance training 2-3 times per week to counteract age-related muscle loss. For tips, Men's Health offers advice on building muscle after 40.
Sleep: Poor sleep can disrupt hormones that regulate appetite and metabolism. Prioritize 7-9 hours of quality sleep nightly.
Stress Management: Chronic stress can lead to elevated cortisol, which promotes fat storage, especially around the abdomen. Incorporate stress-reducing activities like meditation or walking.

Conclusion

At 44, determining your caloric intake is about more than just a number; it's a personalized process based on your unique body and lifestyle. While the metabolic changes of midlife are often misunderstood, the combination of smart nutrition, regular strength training, and consistent self-care can keep your energy levels and weight in check. By using a formula to estimate your TDEE and focusing on nutrient-dense foods, you can set a realistic and effective path toward your health and wellness goals.

Frequently Asked Questions

For a sedentary 44-year-old woman, the estimated maintenance calorie intake is around 1,800 calories per day, but this can vary slightly based on height and weight. Calculating your specific BMR and applying the sedentary multiplier (1.2) offers a more precise figure.

A safe and sustainable weight loss target is a deficit of 500 calories per day, which can lead to losing about one pound per week. Drastically cutting calories is not recommended as it can slow your metabolism and cause nutrient deficiencies.

Strength training is crucial because muscle mass naturally declines with age, a process called sarcopenia. Since muscle tissue is more metabolically active than fat, building and maintaining muscle helps keep your metabolism higher, assisting with weight management.

In midlife, particularly during perimenopause for women, fluctuating hormones like estrogen and progesterone can affect metabolism, fat storage, and appetite. This can make weight management more challenging, emphasizing the need for balanced nutrition, stress management, and exercise.

Recent research suggests that metabolic rate remains relatively stable between the ages of 20 and 60, contrary to the common belief of a steep decline. Lifestyle factors like decreased physical activity and muscle loss are often more significant contributors to weight changes in midlife.

Health experts generally advise that women should not consume fewer than 1,200 calories per day and men no fewer than 1,500 calories per day without professional medical supervision.

Yes. Protein and fiber promote satiety, helping you feel fuller for longer, which can reduce overall calorie intake without feeling deprived. High-quality protein also supports muscle preservation during weight loss.