Calorie needs at age 55, female
This page estimates total daily energy use. The sample is a woman aged 55 at 5 ft 4 in and 150 lb, and the table shows every activity level.
How it works
The page works in two steps. Step one is resting calories with the Mifflin-St Jeor equation: 10 times kilograms plus 6.25 times centimeters minus 5 times age, plus 5 for males or minus 161 for females. Step two multiplies by an activity factor between 1.2 and 1.9. This 55-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 55 takes off 5 × 55 = 275. Subtract 161. Resting calories are 1260.4, which rounds to 1260. The lightly active factor is 1.375. 1260.4 × 1.375 = 1733.1, or 1733 calories a day.
Maintenance calories at every activity level for the same woman aged 55 at 5 ft 4 in and 150 lb, with the lightly active level set in the form above.
- Sedentary (little or no exercise)
- 1512 calories a day
- Lightly active (light exercise 1 to 3 days a week)
- 1733 calories a day
- Moderately active (moderate exercise 3 to 5 days a week)
- 1954 calories a day
- Very active (hard exercise 6 to 7 days a week)
- 2174 calories a day
- Extra active (very hard exercise and a physical job)
- 2395 calories a day
Common questions
How accurate is a calorie estimate?
It is a starting estimate. Track your weight over two or three weeks and adjust the target up or down based on what actually happens. For this 55-year-old woman, a 5 percent error on 1733 calories is 87 calories a day.
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 55 at 150 lb, BMR is 1260 calories and TDEE at the lightly active level is 1733.
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 55-year-old woman ranges from 1512 to 2395 calories a day, and the lightly active level gives 1733.
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 1233 calories a day for this 55-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 1983 calories a day for this 55-year-old woman at the lightly active level.