Maintenance calories for a 220 lb woman

A 30-year-old woman weighing 220 lb at 5′4″ burns about 2,555 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 2,045 with a desk job and little activity. To lose about 1.1 lb a week, eat around 2,005 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

2,555kcal/day
BMR at rest (Mifflin-St Jeor)
1,705 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
220 g
Carbs
156 g
Fat
56 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 Jeor1,705 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×1.22,045 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,340 kcal
Moderately activeExercise 3 to 5 days a week×1.552,640 kcal
Very activeHard exercise 6 to 7 days a week×1.7252,940 kcal
Extremely activePhysical job plus hard training×1.93,235 kcal

The calculator above starts at 220 lb. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 220 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 220 lb
HeightSedentaryLightly activeModerately activeVery activeExtremely active
4′11″1,9502,2302,5152,8003,085
5′1″1,9852,2752,5652,8553,145
5′3″2,0252,3202,6152,9103,205
5′5″2,0652,3652,6652,9653,265
5′7″2,1002,4052,7153,0203,325
5′9″2,1402,4502,7653,0753,385
5′11″2,1752,4952,8103,1303,445

Calories to cut, maintain or bulk at 220 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 220 lb
GoalCalories a dayWeekly change
Fast cut1,730−1.65 lb
Cut2,005−1.1 lb
Slow cut2,280−0.55 lb
Maintain2,555None
Lean bulk2,830+0.55 lb

TDEE by age at 220 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 220 lb
AgeBMRSedentaryModerately active
20 years1,7552,1052,715
30 years1,7052,0452,640
40 years1,6551,9852,560
50 years1,6051,9252,485
60 years1,5551,8652,405

How much protein at 220 lb

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 220 lb that is 160 to 220 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 220 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 2,555 calories, so a cut sits near 2,005 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 220 lb woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 220 lb is a surplus of about 275 calories a day. That puts a woman at 5′4″ who lifts four days a week near 2,830 calories a day, with 160 to 220 g of protein.

How many calories does a 220 lb woman burn at rest?

At rest, a 30-year-old woman at 5′4″ and 220 lb burns about 1,705 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 2,045 calories.