Calorie Needs for a 55‑Year‑Old Woman to Lose Weight

• by Karthik Narayana
• Oct, 8 2025

Finding the right calorie intake for a 55‑year‑old woman can feel like cracking a code. The good news is you don’t need a PhD in nutrition-just a clear roadmap that blends science with everyday life. Below you’ll see how to figure out your personal numbers, adjust them for activity and menopause, and turn those calories into steady, safe weight loss.

What is Basal Metabolic Rate (BMR) and why it matters

Basal Metabolic Rate is the amount of energy your body uses at complete rest, just to keep the heart beating, lungs breathing, and cells functioning. For a 55‑year‑old woman, BMR is typically lower than in younger years because muscle mass naturally declines and hormonal shifts slow metabolism. The most reliable quick estimate uses the Mifflin‑St Jeor equation:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Example: 68kg, 162cm tall, 55 years old → BMR ≈ 1,300kcal/day. This is the baseline you can’t go below without risking muscle loss or fatigue.

Adding Activity Level: Total Daily Energy Expenditure (TDEE)

Total Daily Energy Expenditure (TDEE) combines BMR with the calories burned through daily movement and exercise. Multiply your BMR by an activity factor:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light walking, yoga 1‑3days/week): BMR × 1.375
• Moderately active (brisk walking, cycling 3‑5days/week): BMR × 1.55
• Very active (intense cardio, strength training 6‑7days/week): BMR × 1.725

Using the 1,300kcal BMR example, a moderately active lifestyle yields a TDEE of about 2,015kcal/day.

Menopause, Hormones, and Their Effect on Calories

Menopause typically occurs between ages 45‑55 and brings a drop in estrogen. That shift can add 5‑10% more fat storage and slightly reduce resting metabolic rate. The practical tip? Add a modest 100-150kcal buffer to your TDEE calculation if you notice a slower weight loss despite following the numbers.

Creating a Calorie Deficit the Safe Way

Calorie deficit is simply eating fewer calories than your TDEE. The classic recommendation is a 500kcal/day deficit, which translates to roughly 0.45kg (1lb) of weight loss per week. For a woman with a TDEE of 2,000kcal, the target intake would be about 1,500kcal.

Why not go lower? Dropping below 1,200kcal for most women can trigger nutrient gaps, hormone disruption, and loss of lean muscle. Keep the deficit moderate, and let exercise pick up the extra burn.

Dividing Your Calories into Macronutrients

Macronutrients (protein, carbs, fats) dictate how your body uses those calories. A balanced split for weight loss in mid‑life looks like:

• Protein: 25‑30% of total calories (helps preserve muscle). For 1,500kcal → 94‑113g.
• Fats: 25‑30% (supports hormone health). → 42‑53g.
• Carbohydrates: 40‑50% (provides energy). → 150‑188g.

Prioritize lean meats, fish, legumes, whole grains, nuts, and plenty of non‑starchy vegetables.

Sample Meal Plan: 1,500kcal for a 55‑Year‑Old Woman

These numbers are real‑world, not a diet fad. Adjust portions based on your own TDEE and activity level.

Notice the steady protein at each meal, healthy fats, and fiber‑rich carbs that keep blood sugar stable.

Common Pitfalls and How to Avoid Them

• Skipping meals can sabotage metabolism. Aim for three balanced meals plus a snack.
• Relying on “diet” foods often adds hidden sugars and sodium. Whole foods win.
• Ignoring strength training risks muscle loss. Two 30‑minute sessions a week preserve lean mass.
• Not drinking enough water confuses thirst with hunger. Aim for 1.8‑2L daily.
• Setting unrealistic goals-a 0.5kg per week loss is sustainable; faster loss usually rebounds.

Quick Reference Checklist

• Calculate BMR using weight, height, age.
• Choose an activity factor → get TDEE.
• Subtract 500kcal for a moderate deficit (don't go below 1,200kcal).
• Split calories: 30% protein, 30% fat, 40% carbs.
• Track meals for 1week, adjust if weight loss stalls.
• Include strength training 2‑3times/week.
• Stay hydrated and get 7‑8hours sleep.