Maintenance calories for a 45 kg woman

A 30-year-old woman weighing 45 kg at 164 cm burns about 1,745 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 1,395 with a desk job and little activity. To lose about 0.23 kg a week, eat around 1,500 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

1,745kcal/day
BMR at rest (Mifflin-St Jeor)
1,165 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
99 g
Carbs
182 g
Fat
42 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 Jeor1,165 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×1.21,395 kcal
Lightly activeExercise 1 to 3 days a week×1.3751,600 kcal
Moderately activeExercise 3 to 5 days a week×1.551,805 kcal
Very activeHard exercise 6 to 7 days a week×1.7252,010 kcal
Extremely activePhysical job plus hard training×1.92,210 kcal

The calculator above starts at 45 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 45 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 45 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
150 cm1,2901,4801,6701,8552,045
155 cm1,3301,5251,7151,9102,105
160 cm1,3651,5651,7651,9652,165
165 cm1,4051,6101,8152,0202,225
170 cm1,4401,6501,8602,0752,285
175 cm1,4801,6951,9102,1252,340
180 cm1,5151,7401,9602,1802,400

Calories to cut, maintain or bulk at 45 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 45 kg
GoalCalories a dayWeekly change
Fast cut1,375−0.34 kg
Cut1,500−0.23 kg
Slow cut1,620−0.11 kg
Maintain1,745None
Lean bulk1,870+0.11 kg

TDEE by age at 45 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 45 kg
AgeBMRSedentaryModerately active
20 years1,2151,4551,880
30 years1,1651,3951,805
40 years1,1151,3351,725
50 years1,0651,2751,650
60 years1,0151,2151,570

How much protein at 45 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 45 kg that is 72 to 99 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 45 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 1,745 calories, so a cut sits near 1,500 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 45 kg woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 45 kg is a surplus of about 125 calories a day. That puts a woman at 164 cm who lifts four days a week near 1,870 calories a day, with 72 to 99 g of protein.

How many calories does a 45 kg woman burn at rest?

At rest, a 30-year-old woman at 164 cm and 45 kg burns about 1,165 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 1,395 calories.