Sedentary
1,470kcal
140 lb, 5 ft 4 in
Lightly active
1,684kcal
Moderately active
1,899kcal
Very active
2,113kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 53 − 161 = 1,225
Calories per day by weight and activity
A 53-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,361 | 1,560 | 1,758 | 1,957 |
| 140 lb | 1,470 | 1,684 | 1,899 | 2,113 |
| 160 lb | 1,579 | 1,809 | 2,039 | 2,270 |
| 180 lb | 1,688 | 1,934 | 2,180 | 2,426 |
| 200 lb | 1,797 | 2,059 | 2,321 | 2,583 |
| 220 lb | 1,905 | 2,183 | 2,461 | 2,739 |
| 240 lb | 2,014 | 2,308 | 2,602 | 2,896 |
| 260 lb | 2,123 | 2,433 | 2,742 | 3,052 |
Calories to lose weight at 53
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,200 | 1,310 |
| 140 lb | 1,200 | 1,434 |
| 160 lb | 1,309 | 1,559 |
| 180 lb | 1,434 | 1,684 |
| 200 lb | 1,559 | 1,809 |
| 220 lb | 1,683 | 1,933 |
| 240 lb | 1,808 | 2,058 |
| 260 lb | 1,933 | 2,183 |
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 53-year-old woman eat?
About 1,470 to 1,899 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 53-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,200 a day at 140 lb if lightly active.