Maintenance calories for a 130 kg woman

A 30-year-old woman weighing 130 kg at 164 cm burns about 3,020 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,415 with a desk job and little activity. To lose about 0.65 kg a week, eat around 2,305 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

3,020kcal/day
BMR at rest (Mifflin-St Jeor)
2,015 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
286 g
Carbs
146 g
Fat
64 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 Jeor2,015 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×1.22,415 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,770 kcal
Moderately activeExercise 3 to 5 days a week×1.553,120 kcal
Very activeHard exercise 6 to 7 days a week×1.7253,475 kcal
Extremely activePhysical job plus hard training×1.93,825 kcal

The calculator above starts at 130 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 130 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 130 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
150 cm2,3102,6502,9853,3253,660
155 cm2,3502,6903,0353,3753,720
160 cm2,3852,7353,0853,4303,780
165 cm2,4252,7803,1303,4853,840
170 cm2,4602,8203,1803,5403,900
175 cm2,5002,8653,2303,5953,955
180 cm2,5352,9053,2753,6454,015

Calories to cut, maintain or bulk at 130 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 130 kg
GoalCalories a dayWeekly change
Fast cut1,950−0.98 kg
Cut2,305−0.65 kg
Slow cut2,665−0.33 kg
Maintain3,020None
Lean bulk3,380+0.33 kg

TDEE by age at 130 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 130 kg
AgeBMRSedentaryModerately active
20 years2,0652,4753,200
30 years2,0152,4153,120
40 years1,9652,3553,045
50 years1,9152,2952,965
60 years1,8652,2352,890

How much protein at 130 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 130 kg that is 208 to 286 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 130 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 3,020 calories, so a cut sits near 2,305 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 130 kg woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 130 kg is a surplus of about 360 calories a day. That puts a woman at 164 cm who lifts four days a week near 3,380 calories a day, with 208 to 286 g of protein.

How many calories does a 130 kg woman burn at rest?

At rest, a 30-year-old woman at 164 cm and 130 kg burns about 2,015 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,415 calories.