How many calories should a 50-year-old 150 lb woman eat to lose weight?

A 50-year-old 150 lb woman should eat approximately 1268 kcal/day to lose about 1 lb per week — a 500 kcal deficit from the maintenance estimate of 1768 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 50 · 150 lbs

Calories for a 50-Year-Old 150 lb Woman

Q: How many calories does a 50-year-old 150 lb woman need?

A lightly active 50-year-old 150 lb woman of average height needs approximately 1768 kcal/day to maintain weight. This ranges from 1543 kcal (sedentary) to 2218 kcal (very active).

Exact BMR, TDEE and calorie targets for a 50-year-old woman weighing 150 lbs (68.0 kg).

Calorie Needs: 50 years old · 150 lbs · Woman

1286

BMR (at rest)

1543

Sedentary TDEE

1768
Lightly active TDEE

1993

Moderately active

1268

Weight loss target

1768

Maintenance

2068

Muscle gain target

How Many Calories Does a 50-Year-Old 150 lb Woman Need?

Using the Mifflin-St Jeor equation with your exact inputs — age 50, weight 150 lbs (68.0 kg), average woman's height (162.6 cm) — the resting metabolic rate is 1286 kcal/day. With typical daily activity, total calorie expenditure (TDEE) ranges from 1543 kcal (sedentary) to 2218 kcal (very active).

Age 50 note: In your fifties, protein needs stay high (1.2–1.6g/kg) while calorie needs drop. Prioritizing protein and resistance training prevents the muscle loss that accelerates aging.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1018 kcal	~1.5 lbs/week
📉 Weight loss	1268 kcal	~1 lb/week
✅ Maintenance	1768 kcal	Weight stable
💪 Lean bulk	2068 kcal	~0.5 lbs/week
🏋️ Aggressive bulk	2268 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1543 kcal
Lightly active	1–3 workouts/week	1768 kcal
Moderately active	3–5 workouts/week	1993 kcal
Very active	Hard training 6–7 days/week	2218 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 1768 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	133 g	532 kcal
Carbohydrates	40%	177 g	708 kcal
Fat	30%	59 g	531 kcal

For weight loss at 1268 kcal/day, increase protein to 35% (111 g/day) to preserve muscle during the deficit. At age 50, protein becomes increasingly important for maintaining metabolic rate.

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Frequently Asked Questions

How many calories should a 50-year-old 150 lb woman eat per day?A lightly active 50-year-old 150 lb woman needs approximately 1768 kcal/day to maintain weight. This ranges from 1543 kcal (sedentary) to 2218 kcal (very active).

How many calories to lose weight at 150 lbs, age 50?Eat 1268 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 50 significantly affect calorie needs vs age 45?At age 50, BMR is approximately 1286 kcal vs 1311 kcal at age 45 — 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