Maintenance calories for a 135 kg woman

A 30-year-old woman weighing 135 kg at 164 cm burns about 3,095 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,475 with a desk job and little activity. To lose about 0.68 kg a week, eat around 2,355 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

3,095kcal/day
BMR at rest (Mifflin-St Jeor)
2,065 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
297 g
Carbs
144 g
Fat
65 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 Jeor2,065 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×1.22,475 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,840 kcal
Moderately activeExercise 3 to 5 days a week×1.553,200 kcal
Very activeHard exercise 6 to 7 days a week×1.7253,560 kcal
Extremely activePhysical job plus hard training×1.93,920 kcal

The calculator above starts at 135 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 135 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 135 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
150 cm2,3702,7203,0653,4103,755
155 cm2,4102,7603,1103,4653,815
160 cm2,4452,8053,1603,5153,875
165 cm2,4852,8453,2103,5703,935
170 cm2,5202,8903,2553,6253,995
175 cm2,5602,9353,3053,6804,050
180 cm2,5952,9753,3553,7354,110

Calories to cut, maintain or bulk at 135 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 135 kg
GoalCalories a dayWeekly change
Fast cut1,980−1.01 kg
Cut2,355−0.68 kg
Slow cut2,725−0.34 kg
Maintain3,095None
Lean bulk3,465+0.34 kg

TDEE by age at 135 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 135 kg
AgeBMRSedentaryModerately active
20 years2,1152,5353,275
30 years2,0652,4753,200
40 years2,0152,4153,120
50 years1,9652,3553,045
60 years1,9152,2952,965

How much protein at 135 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 135 kg that is 216 to 297 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 135 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 3,095 calories, so a cut sits near 2,355 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 135 kg woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 135 kg is a surplus of about 370 calories a day. That puts a woman at 164 cm who lifts four days a week near 3,465 calories a day, with 216 to 297 g of protein.

How many calories does a 135 kg woman burn at rest?

At rest, a 30-year-old woman at 164 cm and 135 kg burns about 2,065 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,475 calories.