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Weight Loss. The minimum a woman should consume daily is 1,200 calories, according to Medline Plus. One pound of fat equals about 3,500 calories. To lose one pound a week, a woman should reduce her calories or increase her physical activity by 500 calories a day.To lose two pounds a week, a deficit of 1,000 calories is needed.ne pound of fat equals about 3,500 calories. To lose one pound a week, a woman should reduce her calories or increase her physical activity by 500 calories a day. To lose two pounds a week, a deficit of 1,000 calories is needed.
Average Calorie Needs. On average, a moderately active woman -- one who walks 1.5 to 3 miles per day or who gets the equivalent amount of exercise -- burns 2,200 calories per day from age 19 to 25. Between age 26 and 50, she burns about 2,000 calories per day. After 50, calorie burning slows to about 1,800 daily calories. With a sedentary lifestyle, she expends about 200 fewer calories each day; with a more active lifestyle, she may burn 200 to 400 more calories. These numbers reflect a woman who is 5 feet 4 inches of 126 pounds.