Calorie needs at age 52, female
Daily calorie needs depend on age, sex, size and how much you move. Here is the sum for a 52-year-old woman who is 5 ft 4 in and 150 lb.
How it works
Resting calories are 10 times weight in kilograms plus 6.25 times height in centimeters minus 5 times age. Add 5 for males or subtract 161 for females. Multiply by 1.2 for little exercise up to 1.9 for very hard training. This 52-year-old woman uses a factor of 1.375 for the lightly active level.
Worked example
Convert first: 5 ft 4 in is 162.56 cm and 150 lb is 68.04 kg. Then 10 × 68.04 = 680.4 and 6.25 × 162.56 = 1016. Age 52 takes off 5 × 52 = 260. Subtract 161. Resting calories are 1275.4, which rounds to 1275. The lightly active factor is 1.375. 1275.4 × 1.375 = 1753.7, or 1754 calories a day.
Maintenance calories at every activity level for the same woman aged 52 at 5 ft 4 in and 150 lb, with the lightly active level set in the form above.
- Sedentary (little or no exercise)
- 1530 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 1754 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 1977 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 2200 calories a day
- Extra active (very hard exercise and a physical job)
- 2423 calories a day
Common questions
What is the difference between BMR and TDEE?
BMR is what your body burns at rest. TDEE adds the calories you use moving and exercising. It is always higher. For this woman aged 52 at 150 lb, BMR is 1275 calories and TDEE at the lightly active level is 1754.
Which activity level should I pick?
Pick the one that matches a typical week, not your best week. If you sit most of the day and train a few times, lightly or moderately active is usually closer than very active. Across the five levels this 52-year-old woman ranges from 1530 to 2423 calories a day, and the lightly active level gives 1754.
How big a calorie deficit is reasonable for weight loss?
A deficit of 500 calories a day is a common starting point and works out to roughly half a kilogram a week. Smaller deficits are slower and easier to keep up. A 500 calorie deficit here means 1254 calories a day for this 52-year-old woman at the lightly active level.
How big a surplus helps build muscle?
A modest surplus of about 250 calories a day is a common starting point. Larger surpluses tend to add more fat without adding muscle faster. A 250 calorie surplus here means 2004 calories a day for this 52-year-old woman at the lightly active level.
Why does age 52 change the result?
The formula takes 5 calories off for every year of age, which reflects that resting burn tends to fall over time. At 52 that is 260 calories. Without the age term this 52-year-old woman would burn 1535 calories at rest, or 2111 a day at the lightly active level.