Maintenance calories for a 180 lb woman

A 30-year-old woman weighing 180 lb at 5′4″ burns about 2,280 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 1,825 with a desk job and little activity. To lose about 0.9 lb a week, eat around 1,835 a day.

Updated

About you

Body fat is optional.

Sex
years
lb
Height
ft
in
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

2,280kcal/day
BMR at rest (Mifflin-St Jeor)
1,520 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
180 g
Carbs
164 g
Fat
51 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 Jeor1,520 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×1.21,825 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,090 kcal
Moderately activeExercise 3 to 5 days a week×1.552,360 kcal
Very activeHard exercise 6 to 7 days a week×1.7252,625 kcal
Extremely activePhysical job plus hard training×1.92,890 kcal

The calculator above starts at 180 lb. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 180 lb

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 180 lb
HeightSedentaryLightly activeModerately activeVery activeExtremely active
4′11″1,7301,9852,2352,4902,740
5′1″1,7702,0252,2852,5402,800
5′3″1,8052,0702,3352,5952,860
5′5″1,8452,1152,3852,6502,920
5′7″1,8852,1602,4302,7052,980
5′9″1,9202,2002,4802,7603,040
5′11″1,9602,2452,5302,8153,100

Calories to cut, maintain or bulk at 180 lb

Targets for a 30-year-old woman at 5′4″ 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 180 lb
GoalCalories a dayWeekly change
Fast cut1,610−1.35 lb
Cut1,835−0.9 lb
Slow cut2,060−0.45 lb
Maintain2,280None
Lean bulk2,505+0.45 lb

TDEE by age at 180 lb

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 5′4″.

TDEE by age at 180 lb
AgeBMRSedentaryModerately active
20 years1,5701,8852,435
30 years1,5201,8252,360
40 years1,4701,7652,280
50 years1,4201,7052,205
60 years1,3701,6452,125

How much protein at 180 lb

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 180 lb that is 131 to 180 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 180 lb 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 5′4″ who lifts four days a week, maintenance is about 2,280 calories, so a cut sits near 1,835 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 180 lb woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 180 lb is a surplus of about 225 calories a day. That puts a woman at 5′4″ who lifts four days a week near 2,505 calories a day, with 131 to 180 g of protein.

How many calories does a 180 lb woman burn at rest?

At rest, a 30-year-old woman at 5′4″ and 180 lb burns about 1,520 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 1,825 calories.