What are the ideal number of calories that a mid-thirties woman should intake on a daily basis?

That is a tough question because women come in all shapes and sizes! Some medical agencies suggest that adult women take in around 2,000 calories a day. But I personally know many women who are short and overweight and they don’t exercise much, so a calorie consumption of 2,000 per day would only lead to more weight gain. The amount of calories you should consume each day is very dependent on your age, activity level, weight loss goals, and body type.

If you are interested in determining your calorie goals, I would start by going to Nutritional Needs Calculator on the Old Orchard website. This will allow you to insert your age, gender, weight loss goals, and activity levels. After inserting all of this information you will receive an approximate calorie amount to shoot for each day. Now, please keep in mind that this site does not ask for your height information. A woman that is 6’0” weighing 170 pounds will have different weight loss calorie goals than another female that is 5’0” weighing 170 pounds, so it may be helpful to go to the Desirable Body Weight Calculator to find out what a healthy weight goal is for you.

Take this number and use it as a guideline for approximately what you should be aiming for calorie wise each day. Keep in mind that if you increase your physical activity you will burn more calories, and therefore can eat a little bit more. Sustainable weight loss occurs with a combination of physical activity and healthy diet modifications. I urge my patients to remember that taking in too few calories may result in immediate weight loss but it is very hard to sustain this loss, as one’s metabolism will adjust to the lack of calories and begin to slow down. It is sometimes called the “desert island” theory. If you were caught on a desert island without food, you would likely lose weight rapidly at first but then, as your body senses that it will not get food, it begins to “preserve” its “reserves” and the weight loss will slow. When you don’t have adequate calories you will find yourself becoming more fatigued with decreased concentration. You might find yourself nauseated and irritable and shaky. This may result in you focusing on and fantasizing about food…which may end in you overeating and gaining all the weight back (and then some). This cycle of “Yo-Yo” dieting is dangerous because as you lose and gain weight repeatedly, much of the weight you regain will occur in your abdominal area. This “apple” shape will increase your risk of heart disease and diabetes. So, I suggest finding a calorie amount that is healthy for you and try to find ways to eat healthy foods to reach this daily calorie goal!

Login to Favorite