Sedentary
1,464kcal
140 lb, 5 ft 4 in
Lightly active
1,678kcal
Moderately active
1,891kcal
Very active
2,105kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 54 − 161 = 1,220
Calories per day by weight and activity
A 54-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,355 | 1,553 | 1,750 | 1,948 |
| 140 lb | 1,464 | 1,678 | 1,891 | 2,105 |
| 160 lb | 1,573 | 1,802 | 2,032 | 2,261 |
| 180 lb | 1,682 | 1,927 | 2,172 | 2,418 |
| 200 lb | 1,791 | 2,052 | 2,313 | 2,574 |
| 220 lb | 1,899 | 2,176 | 2,453 | 2,731 |
| 240 lb | 2,008 | 2,301 | 2,594 | 2,887 |
| 260 lb | 2,117 | 2,426 | 2,735 | 3,043 |
Calories to lose weight at 54
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,200 | 1,303 |
| 140 lb | 1,200 | 1,428 |
| 160 lb | 1,302 | 1,552 |
| 180 lb | 1,427 | 1,677 |
| 200 lb | 1,552 | 1,802 |
| 220 lb | 1,676 | 1,926 |
| 240 lb | 1,801 | 2,051 |
| 260 lb | 1,926 | 2,176 |
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.
Want a clinician to look at these numbers?We know licensed clinicians in every state. If you ask, one can reach out to you. Get matched
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 54-year-old woman eat?
About 1,464 to 1,891 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 54-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.