how many calories should a 30 year old woman eat per day?

Basic Calorie Needs for a 30 Year Old Woman

The basal metabolism is the amount of calories a person burns at rest, that is, to maintain vital functions such as breathing, digestion and blood circulation. On average, for a 30-year-old woman, this basal metabolism is around 1400 to 1700 calories per dayregardless of physical activity. However, these needs increase depending on the level of activity:

• Sedentary woman : environ 1800 to 2000 calories per day, for a person who gets little or no physical exercise.

• Moderately active woman : environ 2000 to 2200 calories per day, for someone who does regular physical activity (such as walking, cycling or playing sports a few times a week).

• Very active woman : more than 2200 caloriesif she engages in intense physical activities on a daily basis.

Adjust your calorie intake according to your goals

Depending on her goals, a 30-year-old woman will need to adjust her calorie intake. Here’s how to do it depending on whether she wants to lose, maintain, or gain weight.

Weight loss:

To lose weight in a healthy and sustainable way, it is recommended to reduce caloric intake by approximately 300 to 500 calories per day in relation to its maintenance needs. This allows for gradual weight loss, generally between 500 g and 1 kg per weekwhich is considered a healthy pace. However, (…)

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