Lose WeightHow many calories should a woman consume?

How many calories should a woman consume?

How many calories does a woman need each day and how to easily calculate them? We discover two useful formulas and an ideal table to know what calories you need per day.

From food we provide our body with the different calories we need every day, so that our body can carry out all its vital functions. Although it is common to establish a maximum amount of recommended daily calories (for example 2,000 or 2,500 kcal), the truth is that in a certain sense it is difficult to answer the question of how many calories do I need in a day, both in the case of a man like that of a woman.

Why is it difficult? Very simple: a person’s caloric needs vary depending on different parameters and values, such as whether they are a man or a woman, their weight, height, age and the lifestyle they follow (that is, the level of their physical activity : if you are sedentary or, for example, do physical exercise).

In fact, depending on all these parameters, the amount of recommended daily calories that we should consume each day is quite variable. And it is that not only the sex or physical complexion of the person must be taken into account, but also the physical activity carried out daily and the lifestyle that is followed. Taking all this into consideration, it is more than evident that ultimately caloric needs will vary.

On average, in terms of calories needed per day, men tend to need between 2,000 to 2,500 Kcal. Per day, while a woman tends to need approximately 1,500 2,000 Kcal.

Although the calculation of daily calories can be done manually, having to follow some steps it is best to use a daily calorie calculator, which helps us to know the calories we need each day quickly, easily and simply once we have added the data you ask for. However, it is possible to establish an approximate calorie table depending on the age of the person, and particularly – on this occasion – a woman.

How to know how many calories you need per day if you are a woman?

We propose below a table of calories that a woman should consume each day depending on her age:

Age Daily calories
15 – 24 years 2,200 calories per day
25 – 50 years 2,200 calories per day
More than 50 years 1,900 calories a day

There are also different options -manual- when calculating our daily caloric needs. We explain them below.

How to calculate basal metabolism (MB) if you are a woman?

There is a useful basic formula to know and calculate our basal metabolism, although in reality we are faced with approximate calculations that cannot be considered exact at all. For this we are going to opt for the one known as the Harris-Benedict Formula, which is ultimately the best known and most widely used. The formula is as follows:

  • Basal metabolism in women:  655.1 + (9.463 x weight in kg) + (1.8 x height in cm) – (4.6756 x age in years). For example: 655.1 + (9.463 x 63) + (1.8 x 163) – (4.6756 x 28) = 1413.75 kcal.

How to calculate the caloric requirement if you are a woman?

Once we have the data on our basal metabolism it is possible to calculate the caloric requirement, whose figure will depend directly on the physical activity that the person performs. Thus, for example, we will only have to multiply the number of our basal metabolism (which we have obtained with the previous calculation), by the amount dependent on our physical activity:

  • Sedentary activity:  MB x 1.2.
  • Slightly active activity  (practicing physical exercise 1 to 3 times a week): MB x 1,375
  • Moderately active activity (moderate exercise, 3-5 times a week): MB x 1.55.
  • Very active activity (sports practice 6 to 7 days a week): MB x 1,725.
  • Hyperactive activity (very intense physical exercises, practice of 2 hours a day or more of exercise): MB x 1.9.



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