How many calories should a 35 year old female eat per day?

December 25, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, an adult's calorie needs can decline by approximately two percent every decade after age 25. This means that for a woman in her mid-30s, the dietary approach needs to be more strategic and tailored to her current lifestyle to accurately determine how many calories should a 35 year old female eat per day.

Quick Summary

Determining an individual's daily caloric needs involves calculating their Basal Metabolic Rate and adjusting for physical activity. This process helps establish a personalized calorie target for maintaining weight, losing weight, or improving overall health, considering factors like age and lifestyle.

Key Points

Calculate Your Needs: Use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and adjust for activity level to find your Total Daily Energy Expenditure (TDEE).
Factor in Activity: Your calorie needs change drastically depending on your lifestyle. A sedentary 35-year-old needs far fewer calories than a very active one.
For Weight Loss, Create a Deficit: Aim for a safe deficit of 500 to 750 calories per day to lose 1 to 2 pounds per week. Do not drop below 1,200 calories without medical advice.
Prioritize Nutrient-Dense Foods: Focus on a balanced intake of high-quality proteins, complex carbohydrates, and healthy fats to support metabolism and hormonal health.
Avoid Extreme Restriction: Severe calorie deficits can slow your metabolism, cause nutrient deficiencies, and are often unsustainable for long-term weight management.
Remember Lifestyle Factors: Adequate sleep and stress management play a significant role in regulating appetite and can impact your overall weight goals.

Understanding Your Caloric Needs at 35

For a 35-year-old female, the ideal daily calorie intake is not a single number but a range influenced by several personal factors. The number of calories you need to consume is based on your Total Daily Energy Expenditure (TDEE), which is a calculation that incorporates your Basal Metabolic Rate (BMR) and your level of physical activity. Your metabolism naturally slows down with age, making it more important to actively manage your diet and exercise to prevent unwanted weight gain.

Calculating Your Basal Metabolic Rate (BMR)

Your BMR is the energy your body needs to perform its most basic functions at rest. The Mifflin-St Jeor equation is a widely accepted formula for calculating BMR:

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

This calculation provides a good starting point for your daily calorie requirements. For instance, a 35-year-old woman who is 167.6 cm (5'6") tall and weighs 72.7 kg (160 lbs) would have a BMR of approximately 1,439 calories.

Determining Your Total Daily Energy Expenditure (TDEE)

To estimate your TDEE, you multiply your BMR by an activity factor based on your lifestyle.

Activity Level Multipliers:

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

This will give you a more accurate figure for your daily calorie needs to maintain your current weight.

Adjusting Calories for Weight Goals

To lose weight, a calorie deficit is required. A safe and sustainable weight loss goal is typically 1 to 2 pounds (0.5 to 1 kg) per week, which usually requires a daily deficit of 500 to 750 calories. For a 35-year-old female, this means subtracting 500-750 calories from her maintenance TDEE. It's important to avoid dropping below 1,200 calories per day without medical supervision due to risks of metabolic slowdown and nutrient deficiencies.

The Importance of Macronutrients

Beyond total calories, the balance of macronutrients is also crucial for health, especially as hormone levels may change around the mid-30s.

Macronutrient Considerations for 35-Year-Old Females:

Protein: Supports muscle mass and metabolism.
Carbohydrates: Provides the body's primary energy source; opt for complex, high-fiber sources.
Fats: Important for hormone production, brain health, and nutrient absorption; focus on healthy fats.

Calorie Needs and Nutritional Focus Comparison


Lifestyle	Estimated Daily Calories for Maintenance	Weight Loss Calorie Target	Nutritional Focus	Example Meal Plan	Recommended Activity
Sedentary	1,800 - 1,900	1,300 - 1,400	Nutrient-dense foods, high fiber for satiety, balanced macros.	Breakfast: Oatmeal with berries. Lunch: Salad with grilled chicken. Dinner: Veggie stir-fry.	150 minutes of moderate activity per week.
Moderately Active	2,000 - 2,200	1,500 - 1,700	Higher protein to support muscle repair, complex carbs for energy.	Breakfast: Greek yogurt with fruit. Lunch: Turkey and avocado sandwich on whole wheat. Dinner: Baked salmon with sweet potato and broccoli.	3-5 days of moderate exercise per week.
Very Active	2,200+	1,700+	High protein and carbohydrates to fuel and recover from intense workouts.	Breakfast: Scrambled eggs with spinach and toast. Lunch: Quinoa bowl with lentils. Dinner: Lean steak with roasted vegetables.	Intense exercise 6-7 days per week.

The Dangers of Extreme Calorie Restriction

Severe calorie restriction can have negative health consequences, including slowed metabolism, fatigue, nutrient deficiencies, and hormonal imbalances. Your body may adapt by slowing its metabolic rate, making sustainable weight loss more difficult. A gradual and sustainable approach is generally healthier and more effective for long-term results.

For more information on developing a safe and effective weight loss strategy, consult authoritative resources like the Mayo Clinic.

Conclusion: A Personalized Path to Health

Determining how many calories should a 35 year old female eat per day is a personal calculation based on individual factors like body composition, goals, and lifestyle. By calculating BMR and TDEE, a suitable calorie target for maintenance or weight loss can be found. Focusing on nutrient-dense foods, balancing macronutrients, and choosing a sustainable pace are key to better health outcomes and lasting success. Prioritizing a balanced approach over extreme restriction is vital for optimal well-being in your mid-30s and beyond.

Mayo Clinic: Weight loss: 6 strategies for success

Frequently Asked Questions

For a 35-year-old female, the average daily calorie requirement ranges from 1,800 to 2,200 calories, depending on activity level. Sedentary women may need closer to 1,800, while those who are more active will require more.

First, use the Mifflin-St Jeor formula to find your BMR, then multiply by your activity factor to get your TDEE for maintenance. Subtract 500-750 calories from that TDEE to find a safe daily target for weight loss.

Calorie needs decrease with age primarily because metabolism slows down, and there's a natural decline in muscle mass, which burns more calories than fat.

Consuming too few calories can lead to risks such as fatigue, nutrient deficiencies, a weakened immune system, and hormonal disruptions. It can also cause your metabolism to slow down, making weight loss more challenging over time.

Macronutrients are extremely important. Protein supports muscle mass, carbs provide energy, and fats are vital for hormone function. Balancing these is crucial for maintaining energy levels and hormonal health, especially as you age.

Both are important, but diet often plays a larger role in weight loss itself. Exercise is crucial for overall health, maintaining muscle mass, and boosting metabolism. The most effective approach combines a healthy diet with a regular fitness routine.

Yes, hormonal changes can influence metabolism and how your body stores fat. Maintaining a balanced diet with proper macronutrients, managing stress, and getting enough sleep can help support hormonal balance.