Numbers of Calories for a Female to Lose Weight at 50
Sixty-four percent of U.S. women are above an ideal body weight, according to Weight-control Information Network. Although metabolism tends to decrease with age, 50-year-old women can lose weight with the right diet and exercise program. Individualized calorie needs for weight loss vary based on a 50-year-old woman’s current body weight, usual calorie intake, weight loss goals and activity level.
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Most 50-year-old women require 1,000 to 1,600 calories a day for weight loss. While many inactive women require 1,000 to 1,200 calories daily, active women and women who weigh more than 164 pounds need 1,200 to 1,600 calories to lose weight, advises the National Heart, Lung and Blood Institute. If you feel hungry on your weight-loss plan, slightly increase your calories; but if you’re not losing weight, try a lower-calorie plan.
Weight Loss Goals
The Centers for Disease Control and Prevention suggests a weight-loss goal of 1 to 2 pounds per week, which is safe but effective for long-term success. To achieve this rate of weight loss, reduce your energy intake by 500 to 1,000 calories daily. For example, if you usually eat 2,200 calories a day, aim for 1,200 to 1,700 calories a day to lose weight. After you’ve lost 10 percent of your initial body weight, which is 20 pounds for a 200-pound woman, aim to maintain your new weight for at least six months, suggests the CDC.
