No mrs is the same, which method answering the concern ‘how countless calories must a woman eat per day’ isn’t always cut-and-dried.

You are watching: How many calories a woman needs

Your individualized calorie needs will count on a selection of factors, including:

HeightWeightAgeWeight management goalsActivity levelMetabolismBody composition

Tracking your present calorie entry is a great place to start, however knowing how to estimate individualized calorie requirements helps you achieve your goal load to live a happier, healthier life.

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How countless Calories execute Women Burn in a Day?

Knowing how many calories girlfriend burn in a day, or your complete energy expenditure (TEE), helps determine your calorie needs for weight maintenance, weight loss, or weight gain if that’s her goal.

TEE is damaged down into several categories, including:

Basal Metabolic price (BMR)

Your BMR is the number of calories your body burns to keep life and duty properly during rest.

It’s based on your weight, height, age, and also gender.

Men frequently have greater BMRs than women, as men frequently have an ext muscle mass.

The formula for determining BMR because that women utilizing the Harris-Benedict equation is:

65.5 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) = BMR

Activity Factors

An task factor helps determine your TEE based upon the variety of calories friend burn transparent the day as soon as you’re awake and also moving around.

This number contains the calories you burn exercising and also calories shed doing daily activities — such as showering, gaining dressed, working, cooking, doing laundry and also other home chores, taking care of kids, and also doing yard work.

Multiply your task factor by your BMR to recognize TEE.

Choose indigenous the following task factors based upon your lifestyle:

1.2 = sedentary (little to no exercise)1.375 = lightly energetic (light practice 1 – 3 days every week)1.55 = moderately active (moderate practice 3 – 5 days every week)1.725 = really active (hard exercise 6 – 7 days per week)1.9 = extremely energetic (hard day-to-day exercise and/or a physical job)

Here is the formula for determining TEE:

BMR x task Factor = total Energy Expenditure (TEE)

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How plenty of Calories must a mrs Eat per Day for load Maintenance?

To maintain your current weight, eat about the same number of calories as your TEE.

This number boosts or decreases when you change daily tasks or workouts.

The U.S. Department of farming Guidelines

According to the U.S. Department of farming (USDA) dietary Guidelines for Americans 2020, average daily calorie demands for weight maintenance in normal-weight females are:

AgeSedentaryModerately ActiveActive
76 and up1,6001,8002,000

The USDA classifies you as sedentary if you execute not exercise at all, however participate in daily activities of independent living.

You’re taken into consideration moderately active if girlfriend walk 1.5 come 3 miles every day at a speed of 3-4 miles per hour (or take part in similar exercises) in addition to tasks of live independence living.

The USDA classifies girlfriend as active if you walk more than 3 miles every day at a pace of 3-4 miles per hour (or get involved in similar exercises) in addition to activities of independent living.

Calories-Per-Pound Method

Another simple method to estimate daily calorie needs for weight maintenance (if you’re within a normal weight range) is to main point your existing body weight by an activity factor.

According to Harvard clinical School, you deserve to use the adhering to guidelines to calculation your calorie needs for weight maintain (this uses to both men and women).

Multiply your current weight (in pounds) by:

13 calorie per lb of bodyweight if you sedentary15-16 calories per pound of bodyweight if she moderately active18 calorie per lb of bodyweight if you’re energetic most days

Using the equation above as a guideline, a 130 lb moderately active woman needs around 1,950-2,080 calories everyday to preserve her existing weight.

If she becomes much more active, she may require 2,300-2,400 calories daily to maintain her weight.

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How numerous Calories need to a woman Eat per Day for load Loss?

Once you recognize how plenty of calories girlfriend burn day-to-day (your TEE), girlfriend can easily estimate how plenty of calories you’ll need to lose about 1-2 pounds per week.

Weight loss calorie requirements are about 300-500 fewer calories than your normal intake.

Track usual Calorie Intake

To track her usual intake, store a food journal (use the USDA’s food composition database to identify the calorie contents of her favorite foods) or use a calorie count app, such as:


Once you understand your normal intake, just subtract 300-500 calories from this number to determine your load loss calorie needs.

Learn exactly how to count calories to shed weight with our Calorie Calculator for weight loss!

General weight Loss Calorie Guidelines for Women

For many women, consuming 1,200-1,500 calories daily will obtain the excess weight off in ~ a safe, healthy and balanced pace.

Women that weigh much more or those who are really active may need around 1,500-1,800 calories day-to-day to shed 1-2 pounds every week.

Weight loss Tips and Tricks

There are numerous tips and tricks you have the right to use to help cut calories and also get the excess weight off, including:

Replace soda, lemonade, sweet tea, and also juice with water.Avoid greasy and also fried foods.Eat at residence vs. In ~ restaurants.Sleep at least 7 hours each night to regulate your appetite.Fill fifty percent of every plate through non-starchy vegetables.Fill half of every plate with healthy protein foodstuffs plus fiber-rich starches.Drink at least 2 cups of water once you very first wake up and also before each meal.Eat low-calorie, non-starchy vegetables very first (after drink water) in ~ mealtime.Keep a day-to-day food newspaper to monitor calorie intake.Reduce stress and anxiety as lot as possible.Avoid skipping meals (eat tiny meals every couple of hours).Join a structured weight loss program that provides motivational support.Complete at the very least 30 minute of cardiovascular exercise many days.Weigh yourself everyday to track progress.

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Structured weight loss programs, such together FM30X, do dieting and also weight lose simple. You will do it have accessibility to health and also fitness professionals to overview you along the means during your weight loss journey and also keep you account for remaining on track.