How many calories should a 35-year-old 150 lb woman eat to lose weight?

A 35-year-old 150 lb woman should eat approximately 1371 kcal/day to lose about 1 lb per week — a 500 kcal deficit from the maintenance estimate of 1871 kcal.

What is the BMI for a 150 lb woman?

At 150 lbs (68.0 kg) and average height (162.6 cm), the BMI is 25.7 — Overweight ⚠️.

Calorie Guide · Age 35 · 150 lbs

Calories for a 35-Year-Old 150 lb Woman

Q: How many calories does a 35-year-old 150 lb woman need?

A lightly active 35-year-old 150 lb woman of average height needs approximately 1871 kcal/day to maintain weight. This ranges from 1633 kcal (sedentary) to 2347 kcal (very active).

Exact BMR, TDEE and calorie targets for a 35-year-old woman weighing 150 lbs (68.0 kg).

Calorie Needs: 35 years old · 150 lbs · Woman

1361

BMR (at rest)

1633

Sedentary TDEE

1871
Lightly active TDEE

2109

Moderately active

1371

Weight loss target

1871

Maintenance

2171

Muscle gain target

How Many Calories Does a 35-Year-Old 150 lb Woman Need?

Using the Mifflin-St Jeor equation with your exact inputs — age 35, weight 150 lbs (68.0 kg), average woman's height (162.6 cm) — the resting metabolic rate is 1361 kcal/day. With typical daily activity, total calorie expenditure (TDEE) ranges from 1633 kcal (sedentary) to 2347 kcal (very active).

Age 35 note: After 30, metabolic rate begins declining ~1–2% per decade, driven by gradual muscle loss. Resistance training 2–3×/week largely offsets this.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1121 kcal	~1.5 lbs/week
📉 Weight loss	1371 kcal	~1 lb/week
✅ Maintenance	1871 kcal	Weight stable
💪 Lean bulk	2171 kcal	~0.5 lbs/week
🏋️ Aggressive bulk	2371 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1633 kcal
Lightly active	1–3 workouts/week	1871 kcal
Moderately active	3–5 workouts/week	2109 kcal
Very active	Hard training 6–7 days/week	2347 kcal

BMI at 150 lbs

At 150 lbs (68.0 kg) and average height for a woman (162.6 cm), your BMI is 25.7 — Overweight ⚠️. BMI is a useful screening tool but doesn't measure body composition. Waist circumference and muscle mass provide additional context.

Macronutrient Split at 1871 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	140 g	560 kcal
Carbohydrates	40%	187 g	748 kcal
Fat	30%	62 g	558 kcal

For weight loss at 1371 kcal/day, increase protein to 35% (120 g/day) to preserve muscle during the deficit. At age 35, protein becomes increasingly important for maintaining metabolic rate.

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Frequently Asked Questions

How many calories should a 35-year-old 150 lb woman eat per day?A lightly active 35-year-old 150 lb woman needs approximately 1871 kcal/day to maintain weight. This ranges from 1633 kcal (sedentary) to 2347 kcal (very active).

How many calories to lose weight at 150 lbs, age 35?Eat 1371 kcal/day for a 500 kcal deficit — approximately 1 lb of fat loss per week. Recalculate your targets every 4–6 weeks as your weight changes.

Does age 35 significantly affect calorie needs vs age 30?At age 35, BMR is approximately 1361 kcal vs 1386 kcal at age 30 — a difference of 25 kcal/day. This is mainly driven by gradual muscle loss over time, which is largely preventable with resistance training.

Related Calorie Guides

Sources

Mifflin-St Jeor Equation (PubMed) CDC Healthy Weight WHO