How many calories should a 45-year-old woman eat to lose 20 pounds?
Recommended Daily Calories
–kcal/day
Assumptions & limitations:
- Uses the Mifflin-St Jeor equation to estimate resting metabolic rate (BMR), then applies an activity multiplier to estimate maintenance calories (TDEE).
- Assumes a moderate deficit of about 750 kcal/day (roughly 1.5 lbs/week) unless that would put daily calories below a safe minimum — 1,200 kcal/day for women, 1,500 kcal/day for men.
- Uses the standard approximation that one pound of body weight is about 3,500 calories.
- Actual results vary with metabolism, body composition, hormones, and consistency — this is an estimate, not a guarantee.
This tool provides a general estimate only and is not medical or nutrition advice. Losing 20 or more pounds safely often benefits from guidance from a doctor or registered dietitian, especially if you have a medical condition or take medication.