Sedentary
1,518kcal
140 lb, 5 ft 4 in
Lightly active
1,739kcal
Moderately active
1,961kcal
Very active
2,182kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 45 − 161 = 1,265
Calories per day by weight and activity
A 45-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,409 | 1,615 | 1,820 | 2,026 |
| 140 lb | 1,518 | 1,739 | 1,961 | 2,182 |
| 160 lb | 1,627 | 1,864 | 2,101 | 2,339 |
| 180 lb | 1,736 | 1,989 | 2,242 | 2,495 |
| 200 lb | 1,845 | 2,114 | 2,383 | 2,652 |
| 220 lb | 1,953 | 2,238 | 2,523 | 2,808 |
| 240 lb | 2,062 | 2,363 | 2,664 | 2,965 |
| 260 lb | 2,171 | 2,488 | 2,804 | 3,121 |
Calories to lose weight at 45
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,200 | 1,365 |
| 140 lb | 1,239 | 1,489 |
| 160 lb | 1,364 | 1,614 |
| 180 lb | 1,489 | 1,739 |
| 200 lb | 1,614 | 1,864 |
| 220 lb | 1,738 | 1,988 |
| 240 lb | 1,863 | 2,113 |
| 260 lb | 1,988 | 2,238 |
Lightly active. Never below 1,200 kcal without medical supervision.
How age changes it
Each extra decade lowers resting burn by about 50 calories in the Mifflin-St Jeor equation, all else equal. Muscle matters more: strength training and enough protein help keep your burn up as you age.
How to use it
- Enter your numbers. Switch between US and metric units at any time.
- Results update as you type, and the formula is shown so you can check it.
- Copy the link, save the plan on this device, or print it for your next appointment.
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These are estimates, not a diagnosis. A clinician can account for your health history and medicines.
Nearby ages
Common questions
How many calories should a 45-year-old woman eat?
About 1,518 to 1,961 a day at 140 lb, depending on activity, to maintain weight. Your weight and height shift it; see the table.
How many calories should a 45-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,239 a day at 140 lb if lightly active.