Maintenance calories for a 105 kg woman

A 30-year-old woman weighing 105 kg at 164 cm burns about 2,645 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,115 with a desk job and little activity. To lose about 0.53 kg a week, eat around 2,070 a day.

Updated

About you

Body fat is optional.

Sex
years
kg
cm
Training sessions a week

Your phone's weekly average is the honest number. Steps move your TDEE more than gym days do.

%

Adds Katch-McArdle and Cunningham, which work from lean mass instead of total weight.

Your TDEE

2,645kcal/day
BMR at rest (Mifflin-St Jeor)
1,765 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
231 g
Carbs
157 g
Fat
57 g

Your BMR by formula

Without a body fat %, only Mifflin-St Jeor can run. With one, the lean mass formulas join in and Katch-McArdle sets your TDEE.

Mifflin-St Jeor1,765 kcal
Katch-McArdleNeeds body fat %
CunninghamNeeds body fat %

Your TDEE at each activity level

The classic multipliers most calculators use, applied to your BMR. Use it to sanity check the steps and sessions estimate above.

Activity levelMultiplierTDEE
SedentaryDesk job, little exercise×1.22,115 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,425 kcal
Moderately activeExercise 3 to 5 days a week×1.552,735 kcal
Very activeHard exercise 6 to 7 days a week×1.7253,045 kcal
Extremely activePhysical job plus hard training×1.93,350 kcal

The calculator above starts at 105 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 105 kg

Worked out with Mifflin-St Jeor for a 30-year-old woman. Find your height, then read across to how active you are.

TDEE by height and activity at 105 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
150 cm2,0102,3052,6002,8903,185
155 cm2,0502,3502,6452,9453,245
160 cm2,0852,3902,6953,0003,305
165 cm2,1252,4352,7453,0553,365
170 cm2,1602,4752,7903,1103,425
175 cm2,2002,5202,8403,1603,480
180 cm2,2352,5652,8903,2153,540

Calories to cut, maintain or bulk at 105 kg

Targets for a 30-year-old woman at 164 cm who lifts four days a week and walks 7,500 to 10,000 steps a day, with the pace set as a share of bodyweight.

Calories to cut, maintain or bulk at 105 kg
GoalCalories a dayWeekly change
Fast cut1,780−0.79 kg
Cut2,070−0.53 kg
Slow cut2,355−0.26 kg
Maintain2,645None
Lean bulk2,935+0.26 kg

TDEE by age at 105 kg

The formula takes 5 calories a day off resting energy for every year of age, so the same body burns a little less each decade. Worked out at 164 cm.

TDEE by age at 105 kg
AgeBMRSedentaryModerately active
20 years1,8152,1752,810
30 years1,7652,1152,735
40 years1,7152,0552,655
50 years1,6651,9952,580
60 years1,6151,9352,500

How much protein at 105 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 105 kg that is 168 to 231 g a day, with the top of the range most useful during a cut.

Other bodyweights

TDEE Calculator

Frequently asked questions

How many calories should a 105 kg woman eat to lose weight?

Start from maintenance and take off enough to lose about 0.5% of bodyweight a week. For a 30-year-old woman at 164 cm who lifts four days a week, maintenance is about 2,645 calories, so a cut sits near 2,070 a day. Weigh in daily, compare weekly averages, and adjust by 100 to 150 calories if the trend is off after two to three weeks.

How many calories should a 105 kg woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 105 kg is a surplus of about 290 calories a day. That puts a woman at 164 cm who lifts four days a week near 2,935 calories a day, with 168 to 231 g of protein.

How many calories does a 105 kg woman burn at rest?

At rest, a 30-year-old woman at 164 cm and 105 kg burns about 1,765 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,115 calories.