Maintenance calories for a 120 kg woman

A 30-year-old woman weighing 120 kg at 164 cm burns about 2,870 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,295 with a desk job and little activity. To lose about 0.6 kg a week, eat around 2,210 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

2,870kcal/day
BMR at rest (Mifflin-St Jeor)
1,915 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
264 g
Carbs
151 g
Fat
61 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 Jeor1,915 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×1.22,295 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,630 kcal
Moderately activeExercise 3 to 5 days a week×1.552,965 kcal
Very activeHard exercise 6 to 7 days a week×1.7253,300 kcal
Extremely activePhysical job plus hard training×1.93,635 kcal

The calculator above starts at 120 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 120 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 120 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
150 cm2,1902,5102,8303,1503,470
155 cm2,2302,5552,8803,2053,530
160 cm2,2652,5952,9303,2603,590
165 cm2,3052,6402,9753,3103,650
170 cm2,3402,6853,0253,3653,710
175 cm2,3802,7253,0753,4203,765
180 cm2,4152,7703,1203,4753,825

Calories to cut, maintain or bulk at 120 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 120 kg
GoalCalories a dayWeekly change
Fast cut1,880−0.9 kg
Cut2,210−0.6 kg
Slow cut2,540−0.3 kg
Maintain2,870None
Lean bulk3,200+0.3 kg

TDEE by age at 120 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 120 kg
AgeBMRSedentaryModerately active
20 years1,9652,3553,045
30 years1,9152,2952,965
40 years1,8652,2352,890
50 years1,8152,1752,810
60 years1,7652,1152,735

How much protein at 120 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 120 kg that is 192 to 264 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 120 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 2,870 calories, so a cut sits near 2,210 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 120 kg woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 120 kg is a surplus of about 330 calories a day. That puts a woman at 164 cm who lifts four days a week near 3,200 calories a day, with 192 to 264 g of protein.

How many calories does a 120 kg woman burn at rest?

At rest, a 30-year-old woman at 164 cm and 120 kg burns about 1,915 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,295 calories.