Caloric Requirements For Weight Loss For Women Over 50

Weight-loss principles are the same regardless of age. If you achieve a negative caloric balance, you will ultimately lose weight. A weekly calorie loss of 3,500 calories will lead to a weekly loss of 1 lb. of body fat. Women over the age of 50 have unique dietary needs, however, and must take a few additional precautions when cutting calories beyond that of the general population.

Daily Caloric Requirements

To determine the amount of calories you need to lose weight, you first need to calculate your typical daily caloric needs. The U.S. Department of Agriculture, estimates that sedentary women over the age of 51 need about 1,600 calories a day, while moderately active women over 51 need 1,800 calories, and active women over 51 need about 2,000 to 2,200 calories. Your caloric needs may be slightly different, and you can calculate your exact needs using an online calculator.

Restricting Calories

The maximum amount of calories you should cut from your diet each day is about 500. Caloric restrictions beyond this amount could increase your likelihood of vitamin and mineral deficiencies, severe water loss, losses in muscle weight rather than fat, and potential damage to your organs. If you cut about 500 calories from your diet each day, you will lose 1 lb. of body fat in a week. A moderately active woman over 51 who needs about 1,800 calories a day should then aim to consume about 1,300 calories a day.

Specific Nutrient Calories

When planning your diet, obtain sufficient amounts of carbohydrates, fat and protein. Women between the ages of 50 and 70 should consume 45 to 65 percent of their calories from carbohydrates, 20 to 35 percent from fat, and 10 to 35 percent from protein. A moderately active woman over 50 on a 1,300-calorie diet would then need about 585 to 845 calories from carbohydrates, 260 to 455 calories from fat, and 130 to 455 calories from protein.

Calcium and Vitamin D

Any time you restrict calories, you run the risk of not receiving sufficient vitamins and minerals. Cutting fat from the diet is an effective way to limit unnecessary calories, although diets composed of less than 20 percent fat may lead to a reduction in calcium and vitamin D -- two substances women over the age of 50 need in abundance to prevent osteoporosis and promote bone health. Women between the ages of 51 and 70 need about 15mg of vitamin D each day and 1200mg of calcium.

Additional Weight-Loss Nutrition

Try to avoid consuming excessive amounts of sugar when dieting. Sugar is an example of an empty calorie, or one that contains calories but no other nutrients. This simple carbohydrate can result in weight gain and hinder your weight-loss goals. Women should avoid consuming more than 100 calories from sugar each day. Avoid consuming more than 10 percent of your total calories from saturated and trans fats, which can result in weight gain and cardiovascular problems as well. Women over 51 should consume less than 1,500mg of sodium a day and 300mg of cholesterol, but strive to consume at least 20g of fiber to promote cardiovascular health and maintain a healthy weight.