How Many Calories Do I Need to Eat to Weigh 150 Pounds?

October 18, 2025 •

4 min read

According to research published by Harvard Health, a moderately active person can estimate their maintenance calories by multiplying their weight by 15. This means a 150-pound person might need approximately 2,250 calories, but this is a rough estimate. To truly understand how many calories do I need to eat to weigh 150, you must consider individual factors like age, sex, and activity level.

Quick Summary

The exact number of calories needed to weigh 150 is highly individual and depends on your unique metabolism, height, age, and physical activity. To find your personalized target, you must calculate your energy expenditure and adjust your intake based on your specific weight goals.

Key Points

Personalized Calorie Needs: The calorie requirements to weigh 150 are not fixed; they depend on your individual age, sex, height, and metabolism.
Calculate Your BMR: Use an equation like Mifflin-St Jeor to estimate your Basal Metabolic Rate (BMR) as a starting point.
Factor in Activity: Multiply your BMR by an activity factor to determine your Total Daily Energy Expenditure (TDEE), or total calories burned daily.
Adjust for Weight Goals: Create a calorie deficit of 500 calories per day for a one-pound-per-week loss, or a surplus for weight gain.
Prioritize Nutrient Quality: Focus on whole, nutrient-dense foods, even when tracking calories, to ensure proper nutrition and satiety.
Combine Diet and Exercise: For sustainable results, combine a healthy, calorie-controlled diet with regular physical activity.
Consult a Professional: For tailored and precise guidance, especially with pre-existing conditions, consult a doctor or registered dietitian.

The question of how many calories are needed to weigh 150 pounds has no single answer because every person's body is unique. The number depends on a complex interplay of your basal metabolic rate (BMR), physical activity level, age, sex, and overall health. To find a suitable calorie target, you must first understand how to calculate your body's daily energy needs.

Calculating Your Energy Needs: The First Step

The foundation of determining your calorie needs is calculating your Total Daily Energy Expenditure (TDEE). This number represents the total calories your body burns in a day. It is a combination of your BMR (the energy your body uses at rest for basic functions) and the calories you burn through physical activity.

Using the Mifflin-St Jeor Equation to find BMR

One of the most accurate formulas for estimating BMR is the Mifflin-St Jeor equation. Note that this formula requires weight in kilograms (kg) and height in centimeters (cm). If you use pounds and inches, you will need to convert first.

For Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Determining TDEE with an Activity Factor

Once you have your BMR, multiply it by an activity factor that reflects your daily exercise level:

Sedentary (little or no exercise): BMR x 1.2
Lightly Active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately Active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very Active (hard exercise/sports 6-7 days a week): BMR x 1.725
Extra Active (very hard exercise, physical job): BMR x 1.9

Calorie Adjustment for Weight Goals

To lose or gain weight, you must create a consistent calorie deficit or surplus over time. For example, a 3,500-calorie deficit is needed to lose one pound of body fat. To lose one pound per week, you need a daily deficit of 500 calories (3,500 divided by 7).

To Lose Weight: Subtract 500 calories from your TDEE for a modest, sustainable loss of about one pound per week. Don't go below 1,200 calories for women or 1,500 for men without a doctor's supervision.
To Maintain Weight: Your TDEE is your daily maintenance calorie target. This is the goal if you are already at 150 pounds.
To Gain Weight: Add 300-500 calories to your TDEE, focusing on nutrient-dense, healthy calories.

Beyond the Numbers: Key Factors Affecting Your Needs

Your calculated TDEE is a powerful estimate, but other factors influence your true caloric needs. Here is a list of other elements that play a role in your metabolism and energy expenditure:

Age: Metabolism tends to slow with age due to muscle mass decline.
Body Composition: A person with more muscle mass will burn more calories at rest than someone with more body fat.
Hormonal Fluctuations: Hormones can impact appetite, mood, and metabolism.
Overall Health: Conditions like fever or certain metabolic disorders can affect calorie burn.
Thermic Effect of Food (TEF): Your body burns calories digesting food, with protein requiring more energy to process than carbs or fat.

Finding a Sustainable Eating Pattern

To achieve and maintain a weight of 150, focusing on the quality of your calories is as important as the quantity. A sustainable plan involves making smart food choices, managing portions, and being mindful while eating.

Prioritize Nutrient-Dense Foods: Fill your plate with fruits, vegetables, whole grains, and lean proteins. These provide essential nutrients and fiber, which helps with satiety.
Limit Sugary Drinks: Beverages with added sugar, like sodas and juices, are a significant source of empty calories. Stick to water, unsweetened tea, or coffee.
Manage Portions: Practice portion control by using smaller plates and being mindful of serving sizes, especially when dining out.

Comparison of Common Calorie Calculation Methods

While the Mifflin-St Jeor equation is highly regarded, other methods are available. The Katch-McArdle formula, for example, is often more accurate for very lean individuals since it accounts for lean body mass directly.


Feature	Mifflin-St Jeor Equation	Katch-McArdle Formula
Best For	General population	Individuals with known body fat percentage
Inputs Required	Weight, Height, Age, Sex	Lean Body Mass (LBM), Body Fat Percentage
Accuracy	Consistently accurate for most adults	Potentially more accurate for lean individuals
Output	Basal Metabolic Rate (BMR)	Resting Daily Energy Expenditure (RDEE)

Conclusion: Your Personalized Path to 150 Pounds

The journey to weigh 150 pounds is a personal one, and the calorie needs involved will differ for everyone. The best strategy is to start with a calculation based on a reliable formula like the Mifflin-St Jeor equation, and then use that number as a starting point. From there, pay attention to how your body responds and make gradual adjustments based on your progress, activity levels, and dietary habits. Remember that combining regular physical activity with a nutritious diet is the most effective and sustainable approach for long-term weight management. For precise, personalized guidance, consult a healthcare professional or a registered dietitian. You can also utilize online tools like the NIH Body Weight Planner for more detailed calculations.

Final Recommendations for Your Calorie Goals

To find your optimal calorie intake for weighing 150 pounds, a personalized approach is key. Use a reputable calorie calculator, track your intake and activity, and make gradual, sustainable changes based on your unique body and goals. By focusing on nutrient-dense foods and consistent exercise, you can effectively manage your weight over the long term and avoid common pitfalls like rapid, unsustainable dieting.

Conclusion

Achieving and maintaining a weight of 150 pounds is not about hitting a single, universal calorie number, but rather about understanding your body's unique energy needs. Factors such as age, gender, height, and activity level all contribute to your Total Daily Energy Expenditure. By using formulas like the Mifflin-St Jeor equation to estimate your caloric baseline and then adjusting for your specific goals, you can create a sustainable path to your target weight. Combining this knowledge with mindful eating, portion control, and regular physical activity provides the most effective and healthy route to success.

Frequently Asked Questions

A 1200-calorie diet is generally considered a low-calorie diet for weight loss and may be too restrictive for many adults, especially active individuals. For a 150-pound person, a safer deficit might be closer to 1,750-2,000 calories depending on activity level.

To maintain weight, a 150-pound individual should aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with two or more days of muscle-strengthening exercises.

Yes, men typically require more calories than women of the same weight to maintain their weight. This is due to generally higher muscle mass, which burns more calories at rest.

As you age, your metabolism naturally slows down due to a decline in muscle mass. This means an older 150-pound person will likely need fewer calories than a younger person of the same weight.

While calorie restriction is a critical component, combining it with regular physical activity is more effective for sustainable weight loss and maintenance.

The 3,500-calorie rule is a long-standing guideline that states creating a deficit of 3,500 calories, or 500 calories per day over a week, results in a weight change of one pound.

All calories provide energy, but the body processes calories from different macronutrients differently. Nutrient-dense whole foods, like vegetables and lean protein, offer more satiety and nutritional value compared to 'empty calories' from sugary snacks.