How many calories a day to weigh 150 pounds female?

December 29, 2025 •

3 min read

According to the Dietary Guidelines for Americans, adult females typically need between 1,600 and 2,400 calories per day to maintain their weight. Determining precisely how many calories a day to weigh 150 pounds female requires involves more personalized factors than just a single number, including activity level, age, and height.

Quick Summary

The exact number of calories a 150-pound woman needs depends on her activity level, age, and height. The Total Daily Energy Expenditure (TDEE) calculation, which accounts for these variables, provides a more accurate estimate than a simple average. Adjusting this intake for weight loss or maintenance requires creating a deficit or eating at your calculated TDEE.

Key Points

Personalized Calculation: A 150-pound woman's calorie needs are not static and depend on her age, height, and activity level.
Start with BMR: The Mifflin-St Jeor equation is a reliable formula for calculating your Basal Metabolic Rate (BMR).
Factor in Activity: Your TDEE is your BMR multiplied by an activity factor, which gives you your daily maintenance calories.
Sustainable Deficit: For safe and sustainable weight loss, aim for a moderate calorie deficit of 250-500 calories below your TDEE.
Focus on Quality: Beyond the number, the source of your calories—protein, carbohydrates, and fats—is crucial for appetite control and overall health.
Consult a Professional: For more precise and personalized guidance, especially for significant changes, consult a healthcare provider or dietitian.

Calculating Your Calorie Needs

Determining the calorie target for a 150-pound woman is not a one-size-fits-all approach. Several key factors influence your total daily energy expenditure (TDEE), which is the number of calories you burn each day. By calculating your Basal Metabolic Rate (BMR) and applying an activity factor, you can find a more accurate starting point for your weight management goals.

The Mifflin-St Jeor Equation for BMR

The Mifflin-St Jeor equation is considered one of the most reliable formulas for estimating BMR, the number of calories your body burns at rest.

The formula for women is: $BMR = (10 \times weight\, in\, kg) + (6.25 \times height\, in\, cm) - (5 \times age\, in\, years) - 161$.

For example, to calculate the BMR for a 40-year-old woman who is 5'7" (170 cm) and weighs 150 pounds (68 kg), the calculation is as follows:

Weight conversion: 150 lbs / 2.2 = 68.2 kg
Height conversion: 5'7" = 67 inches, or 170.18 cm
BMR Calculation: $BMR = (10 \times 68.2) + (6.25 \times 170.18) - (5 \times 40) - 161$
BMR Result: $BMR = 682 + 1063.6 - 200 - 161 = 1384.6$ calories

This means her body burns approximately 1,385 calories per day just to perform basic functions while at rest.

Applying an Activity Factor to Find Your TDEE

Once you have your BMR, you can determine your TDEE by multiplying it by an activity factor that corresponds to your lifestyle.

Sedentary (little to no exercise): BMR x 1.2
Lightly Active (1-3 days/week): BMR x 1.375
Moderately Active (3-5 days/week): BMR x 1.55
Very Active (6-7 days/week): BMR x 1.725
Extra Active (strenuous training or physical job): BMR x 1.9

Let's apply this to the example 40-year-old, 150-pound woman:

Sedentary: 1385 x 1.2 = 1662 calories/day
Lightly Active: 1385 x 1.375 = 1904 calories/day
Moderately Active: 1385 x 1.55 = 2147 calories/day

For weight maintenance, a woman of this profile would need to consume roughly 1,600 to 2,150 calories, depending on her activity level.

Calorie Targets for Different Goals


Goal	Calorie Adjustment	Sample Daily Intake (Moderately Active)
Maintain 150 lbs	Consume calories equal to your TDEE	~2150 calories
Lose 1 lb per week	Subtract 500 calories from your TDEE	~1650 calories
Lose 2 lbs per week	Subtract 1000 calories from your TDEE	~1150 calories (Requires professional supervision, as intake falls below typical recommendations)
Gain 1 lb per week	Add 500 calories to your TDEE	~2650 calories

It's important to remember that a daily intake below 1,200 calories for women is generally not recommended without medical supervision. A more moderate deficit of 250-500 calories is often more sustainable for long-term weight loss.

Key Considerations Beyond Calories

While calorie calculations are a vital starting point, they don't tell the whole story of a healthy lifestyle. The quality of your calories, nutritional intake, and exercise type all play significant roles.

Macronutrient Balance: For a 150-pound woman, consuming adequate protein (around 90-150 grams for active individuals) is crucial for satiety and muscle maintenance. The Dietary Guidelines for Americans recommend that 45-65% of daily calories come from carbohydrates and 20-35% from fat.
Nutrient-Dense Foods: Focusing on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains provides essential vitamins and minerals that junk food lacks, regardless of calorie count.
Hydration: Drinking plenty of water is essential for metabolism, appetite control, and overall health.

The Role of Exercise and Lifestyle

Your activity level is a significant variable in your calorie needs. A sedentary person will require far fewer calories than someone who is very active. It's not just about scheduled workouts; non-exercise activity thermogenesis (NEAT) also burns calories. This includes walking to the store, gardening, or taking the stairs instead of the elevator.

Sustainable Weight Management Practices

Monitor and adjust: Your calorie needs will change as you lose or gain weight. Re-evaluating your TDEE every few weeks is a good practice.
Consistency is key: A sustainable approach is better than a quick fix. Small, consistent deficits are more likely to lead to long-term success.
Listen to your body: Pay attention to hunger and fullness cues. Some fitness trackers and apps can help, but they are not always 100% accurate.

Conclusion

Determining how many calories a day to weigh 150 pounds female requires is a personalized process. While general ranges and quick calculations provide a starting point, using a more precise method like the Mifflin-St Jeor equation with an activity multiplier offers a more accurate estimate of your daily caloric needs. For weight management, creating a moderate, sustainable calorie deficit of 250-500 calories is often the safest and most effective strategy. Always consider consulting a healthcare professional or registered dietitian for a plan tailored to your specific health and wellness goals.

Dietary Guidelines for Americans

Frequently Asked Questions

While it varies greatly, a rough estimate for a moderately active 150-pound woman is around 2,150 calories per day to maintain her weight. For a sedentary lifestyle, this number would be lower.

To lose weight, a 150-pound female should consume fewer calories than she burns. A sustainable approach involves creating a moderate daily deficit of 250-500 calories through a combination of dietary adjustments and increased physical activity.

A 1,200-calorie diet is often too restrictive for a 150-pound woman, especially if she is active. Such a low intake can lead to nutrient deficiencies and metabolic slowdown and should only be undertaken with medical supervision.

The number of calories burned depends on the type and intensity of the exercise. For example, a 150-pound person might burn around 250 calories with 45 minutes of brisk walking or 30 minutes of singles tennis.

As women age, their BMR tends to decrease, meaning they require fewer calories to maintain the same weight. The Mifflin-St Jeor equation accounts for this by subtracting a value based on age.

The most accurate method is to use a formula like the Mifflin-St Jeor equation to find your BMR, then multiply it by an activity factor that matches your lifestyle. Online calculators can also provide a solid estimate.

While the total number of calories is important, the quality matters. A balanced diet with adequate protein, healthy fats, and carbohydrates is crucial for feeling full, maintaining muscle mass, and providing sustained energy.