Sedentary
1,494kcal
140 lb, 5 ft 4 in
Lightly active
1,712kcal
Moderately active
1,930kcal
Very active
2,148kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 49 − 161 = 1,245
Calories per day by weight and activity
A 49-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,385 | 1,587 | 1,789 | 1,991 |
| 140 lb | 1,494 | 1,712 | 1,930 | 2,148 |
| 160 lb | 1,603 | 1,837 | 2,070 | 2,304 |
| 180 lb | 1,712 | 1,961 | 2,211 | 2,461 |
| 200 lb | 1,821 | 2,086 | 2,352 | 2,617 |
| 220 lb | 1,929 | 2,211 | 2,492 | 2,774 |
| 240 lb | 2,038 | 2,336 | 2,633 | 2,930 |
| 260 lb | 2,147 | 2,460 | 2,773 | 3,087 |
Calories to lose weight at 49
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,200 | 1,337 |
| 140 lb | 1,212 | 1,462 |
| 160 lb | 1,337 | 1,587 |
| 180 lb | 1,461 | 1,711 |
| 200 lb | 1,586 | 1,836 |
| 220 lb | 1,711 | 1,961 |
| 240 lb | 1,836 | 2,086 |
| 260 lb | 1,960 | 2,210 |
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 49-year-old woman eat?
About 1,494 to 1,930 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 49-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,212 a day at 140 lb if lightly active.