Michelle Bazinet · The Midlife Upgrade
Know Your Numbers
Less guesswork. More understanding. Find an estimated starting point for your calories and protein—and build habits you can continue.
Your starting point
These numbers are information—not a grade, a rule or a promise of results.
Maintenance
Estimated calories per day to maintain your current weight.
Fat-loss range
Protein
Grams per day. A general range for healthy adults who exercise, based on current weight.
Start with understanding your maintenance needs and building consistent meals, movement and strength training. If fat loss is your goal, the upper end of the range is a gentler starting point.
Observe trends over several weeks alongside energy, hunger, recovery and strength. Real calorie needs can differ from this estimate. For a history of disordered eating, kidney disease or other medical nutrition needs, work with a qualified healthcare professional before using these targets.
Knowing your numbers is the beginning.
Inside Midlife Magic, we turn information into habits that fit your life—so you can stop starting over.
Explore Midlife MagicHow are these numbers calculated?
Resting calorie needs use the Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, then −161 for female or +5 for male. Maintenance multiplies this estimate by your selected activity factor (1.2–1.9). Activity factors are rough estimates, not measurements. The fat-loss range is an illustrative 10–15% reduction from maintenance, not a clinical prescription. We withhold that range if its lower end falls below 1,200 calories for female or 1,500 for male, or if BMI is below 18.5; these screening cutoffs do not guarantee a suitable intake. Protein uses 1.4–2.0 g/kg of current weight. Individual needs, especially at higher body weights, may need a different basis.
Sources: Mifflin–St Jeor study · ISSN protein position stand. This is an independent calculator, not affiliated with TDEECalculator.net. It does not apply an unvalidated menopause adjustment.
Know Your Numbers
, here are your estimated targets:
Maintenance: kcal
Gentle Fat Loss: kcal
Moderate Fat Loss: kcal
Muscle Support: kcal
Suggested Daily Protein: grams
Important:
Think of these numbers as your system’s baseline settings.
They are not rigid rules. They are data inputs.
This tool does not replace medical advice. Always consult your healthcare provider regarding personal medical conditions or dietary needs.
The Midlife Magic Way is about informed experimentation. We gather data. We observe patterns. We adjust strategically. We build habits that last.
If you'd like expert eyes on your numbers, book a Deep Dive and we’ll map it out together.