A calorie is a unit of energy supplied by food. Fats, proteins and carbohydrates contain calories. The key to a healthy retirement is to find a balance between calorie intake and exercise. The Basal Metabolic Rate is the number of calories the body burns at rest to maintain normal body functions.

 

Below is a calculator that provides three sets of calculations to maintain, lose and gain weight. The chart below the calculator is a representation of the estimated calorie requirements as provided by the USDA/USDHHS to maintain weight based on various lifestyles for those who are retired or approaching retirement.

 

 

Gender	Sedentary	Moderately Active	Active
Female	1,600	1,800	2,000–2,200
Male	2,000–2,200	2,200–2,400	2,400–2,800

 

 

*500 calories are subtracted per day to lose a pound/week. 500 calories are added per day to gain a pound a week. The lose of more than 2 pounds per week or the consumption of less than 1200 calories/day are not recommended.

 

To achieve a balanced weight loss an increase in exercise and a lower calorie decrease is recommended.