Calories to lose weight for a 50 kg woman
About 1,350 kcal on training days and 1,200 kcal on rest days, with 100 g protein, if you are 26, 158 cm and train 3–5 days a week. Your maintenance is about 1,855 kcal.
1,350kcal a day
100 gprotein
150 gcarbs
40 gfat
How the number is worked out
- Resting energy (Mifflin-St Jeor): 10 × 50 + 6.25 × 158 − 5 × 26 − 161 = 1,197 kcal.
- Times 1.55 for moderate activity = 1,855 kcal to stay the same weight.
- Minus 500 kcal to lose weight, rounded to 50 = 1,350 kcal. Rest days are 150 kcal lower.
- Protein at 2 g per kg = 100 g. Fat at 25% of calories = 40 g. Carbs fill the rest: 150 g.
By how active you are
| Activity | Maintain | Training day | Rest day |
|---|---|---|---|
| Desk job, little exercise | 1,436 | 950 | 800 |
| Light: 1–3 workouts a week | 1,646 | 1,150 | 1,000 |
| Moderate: 3–5 workouts a week | 1,855 | 1,350 | 1,200 |
| Active: 6–7 hard sessions a week | 2,065 | 1,550 | 1,400 |
By age (moderately active)
| Age | Resting | Maintain | Target |
|---|---|---|---|
| 20 | 1,227 | 1,902 | 1,400 |
| 26 | 1,197 | 1,855 | 1,350 |
| 30 | 1,177 | 1,824 | 1,300 |
| 35 | 1,152 | 1,786 | 1,300 |
| 40 | 1,127 | 1,747 | 1,250 |
| 50 | 1,077 | 1,669 | 1,150 |
Height matters too: every 5 cm taller adds about 31 kcal to resting energy, or about 50 kcal a day at moderate activity.
What to expect
A 500 kcal daily gap is about 0.5 kg of fat a week, so losing 5 kg takes roughly 11 weeks. Expect the scale to jump around by 1 kg from water and salt; judge the trend over 2–3 weeks.
A vegetarian Indian day at this target
This day lands at 1,288 kcal and 96 g protein. Most of the protein comes from whey shake (with water) (48 g), rajma (11 g), dal makhani (10 g).
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 120 | 6 g | |
| Besan chilla | 1 chilla | 120 | 6 g |
| Lunch | 308 | 14 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 1 roti | 99 | 3 g |
| Evening snack | 336 | 53 g | |
| Chana chaat | ½ katori | 96 | 5 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 525 | 24 g | |
| Dal makhani | 1 katori | 212 | 10 g |
| Lauki sabzi | ½ katori | 31 | 1 g |
| Roti | 1 roti | 99 | 3 g |
| Paneer bhurji | ½ katori | 138 | 8 g |
| Curd | ½ katori | 45 | 2 g |
| Day total | 1,288 | 96 g | |