Since metabolism slows down as we age, it is more difficult to lose weight for women over 50 compared to when they were in their 20’s. Your individual calorie needs may be more or less than this depending on your size, metabolism, and activity level. At age 50, you need 200 fewer calories a day than you did when you were 20, assuming you are equally active. After age 60, you need 400-500 calories less. If you’re moderately active, up to age 50, around 2,000 calories a day is good.
People who work out harder think they’re burning more calories than they’re actually burning. Even if your exercise is intense, you can’t exercise off a bad eating habit, and contrary to popular belief, exercise alone will not lead to considerable weight loss. Also, if you’re working out twice as hard, you can get really hungry and overeat as a result. So we wouldn’t recommend working out twice as hard to eat twice as much. Thirty to 60 minutes of moderate physical activity every day is recommended along with cutting calories for you to be able to lose weight.
The simple and direct answer to the question “How many calories should a woman over 50 eat for weight loss” is 1,200 to 1,500 calories daily to lose about 1 to 2 pounds per week.
The sample meal plan above is a healthy combination of all healthy food groups and provides complete nutrition. The total calories are only 1500 calories, but it can provide the energy that a woman over 50 needs. Try this meal plan and see if you are losing weight. We recommend following a meal plan like this until you are in your ideal and healthy weight.
And when you’ve reached your ideal and healthy weight, the Dietary Guidelines for Americans 2020 estimate the following weight maintenance calorie needs for various age and physical activity categories.
Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living.
Sedentary Women ages 19 to 40: 1,800 to 2,000 calories
Sedentary Woman ages 40 to 60: 1,600 to 1,800 calories
Sedentary Women over 60: 1,600 calories
Moderately Active Women
A moderately active lifestyle consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour or the equivalent such as light yoga and tai chi.
Moderately Active Women ages 19 to 40: 2,000 to 2,200 calories
Moderately Active Woman ages 40 to 60: 1,800 to 2,000 calories
Moderately Active Women over 60: 1,800 calories
An active person walks more than 3 miles daily at a pace of 3 to 4 miles per hour or equivalent exercises such as weight training, high-intensity workout, and cardio exercises.
Active Women ages 19 to 40: 2,200 to 2,400 calories
Active Woman ages 40 to 60: 2,200 calories
Active Women over 60: 2,000 calories
Weight loss for women over 50 is still possible as long as they follow the recommended daily calorie intake. We hope that this article helped you have an idea of how many calories you need to lose weight and maintain your healthy weight. Please share this article with other women over 50 who want to lose some weight through a healthy diet. Thank you and best of luck with your weight loss!