What is the BMR for a 48-year-old woman?

The estimated BMR (basal metabolic rate) for a 48-year-old woman of average height and weight is 1351 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 48

Calories for a 48-Year-Old Woman

Q: How many calories does a 48-year-old woman need?

A lightly active 48-year-old woman of average weight and height needs approximately 1858 kcal/day to maintain weight. Sedentary needs are around 1621 kcal, and very active around 2331 kcal.

Q: How many calories should a 48-year-old woman eat to lose weight?

A 48-year-old woman should eat approximately 1358 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 1858 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 48.

Calorie Needs at Age 48 — Average Woman

1351

BMR (at rest)

1621

Sedentary TDEE

1858
Lightly active TDEE

2094

Moderately active

1358

Weight loss target

1858

Maintenance

2158

Muscle gain target

How Many Calories Does a 48-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 48, the resting metabolic rate (BMR) is approximately 1351 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1621 kcal (sedentary) to 2331 kcal (very active).

Age 48 note: After 40, muscle loss (sarcopenia) accelerates if untrained. Strength training 2–3×/week and higher protein intake (1 g/lb) are the most effective countermeasures.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1108 kcal	~0.75 kg/week
📉 Weight loss	1358 kcal	~0.5 kg/week
✅ Maintenance	1858 kcal	Weight stable
💪 Lean bulk	2158 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2358 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1621 kcal
Lightly active	1–3 workouts/week	1858 kcal
Moderately active	3–5 workouts/week	2094 kcal
Very active	Hard training 6–7 days/week	2331 kcal

How Metabolism Changes Around Age 48

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 48, your BMR of 1351 kcal reflects your current muscle mass, height and hormonal status. The single most effective way to maintain or raise your BMR is resistance training — each kilogram of lean muscle burns roughly 13 kcal/day at rest.

Age	Estimated BMR (woman)	Change vs age 48
38	1401 kcal	+50 kcal
43	1376 kcal	+25 kcal
48	1351 kcal	—
53	1326 kcal	-25 kcal
58	1301 kcal	-50 kcal

Macronutrient Split at 1858 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	139 g	556 kcal
Carbohydrates	40%	186 g	744 kcal
Fat	30%	62 g	558 kcal

At age 48, protein intake is especially important. Aim for at least 60–74 g/day to maintain muscle mass, whether you're in a deficit, at maintenance, or in a surplus.

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Frequently Asked Questions

How many calories does a 48-year-old woman need per day?A lightly active 48-year-old woman of average size needs approximately 1858 kcal/day to maintain weight. This ranges from 1621 kcal (sedentary) to 2331 kcal (very active).

How many calories should a 48-year-old woman eat to lose weight?Aim for 1358 kcal/day — a 500 kcal deficit from the 1858 kcal maintenance estimate — to lose approximately 0.5 kg per week. Never go below 1200 kcal (women) or 1500 kcal (men) for extended periods.

Does age 48 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 48 the estimated BMR is 1351 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)