Maintenance calories for a 110 kg woman

A 30-year-old woman weighing 110 kg at 164 cm burns about 2,720 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,175 with a desk job and little activity. To lose about 0.55 kg a week, eat around 2,115 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

2,720kcal/day
BMR at rest (Mifflin-St Jeor)
1,815 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
242 g
Carbs
155 g
Fat
59 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 Jeor1,815 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×1.22,175 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,495 kcal
Moderately activeExercise 3 to 5 days a week×1.552,810 kcal
Very activeHard exercise 6 to 7 days a week×1.7253,130 kcal
Extremely activePhysical job plus hard training×1.93,445 kcal

The calculator above starts at 110 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 110 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 110 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
150 cm2,0702,3752,6752,9803,280
155 cm2,1102,4152,7253,0303,340
160 cm2,1452,4602,7753,0853,400
165 cm2,1852,5052,8203,1403,460
170 cm2,2202,5452,8703,1953,520
175 cm2,2602,5902,9203,2503,575
180 cm2,2952,6302,9653,3003,635

Calories to cut, maintain or bulk at 110 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 110 kg
GoalCalories a dayWeekly change
Fast cut1,815−0.83 kg
Cut2,115−0.55 kg
Slow cut2,420−0.28 kg
Maintain2,720None
Lean bulk3,025+0.28 kg

TDEE by age at 110 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 110 kg
AgeBMRSedentaryModerately active
20 years1,8652,2352,890
30 years1,8152,1752,810
40 years1,7652,1152,735
50 years1,7152,0552,655
60 years1,6651,9952,580

How much protein at 110 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 110 kg that is 176 to 242 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 110 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 2,720 calories, so a cut sits near 2,115 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 110 kg woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 110 kg is a surplus of about 305 calories a day. That puts a woman at 164 cm who lifts four days a week near 3,025 calories a day, with 176 to 242 g of protein.

How many calories does a 110 kg woman burn at rest?

At rest, a 30-year-old woman at 164 cm and 110 kg burns about 1,815 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,175 calories.