Maintenance calories for a 65 kg woman

A 30-year-old woman weighing 65 kg at 164 cm burns about 2,045 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 1,635 with a desk job and little activity. To lose about 0.33 kg a week, eat around 1,690 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

2,045kcal/day
BMR at rest (Mifflin-St Jeor)
1,365 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
143 g
Carbs
174 g
Fat
47 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 Jeor1,365 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×1.21,635 kcal
Lightly activeExercise 1 to 3 days a week×1.3751,875 kcal
Moderately activeExercise 3 to 5 days a week×1.552,115 kcal
Very activeHard exercise 6 to 7 days a week×1.7252,355 kcal
Extremely activePhysical job plus hard training×1.92,590 kcal

The calculator above starts at 65 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 65 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 65 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
150 cm1,5301,7551,9802,2002,425
155 cm1,5701,8002,0252,2552,485
160 cm1,6051,8402,0752,3102,545
165 cm1,6451,8852,1252,3652,605
170 cm1,6801,9252,1702,4202,665
175 cm1,7201,9702,2202,4702,720
180 cm1,7552,0152,2702,5252,780

Calories to cut, maintain or bulk at 65 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 65 kg
GoalCalories a dayWeekly change
Fast cut1,510−0.49 kg
Cut1,690−0.33 kg
Slow cut1,865−0.16 kg
Maintain2,045None
Lean bulk2,225+0.16 kg

TDEE by age at 65 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 65 kg
AgeBMRSedentaryModerately active
20 years1,4151,6952,190
30 years1,3651,6352,115
40 years1,3151,5752,035
50 years1,2651,5151,960
60 years1,2151,4551,880

How much protein at 65 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 65 kg that is 104 to 143 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 65 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 2,045 calories, so a cut sits near 1,690 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 65 kg woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 65 kg is a surplus of about 180 calories a day. That puts a woman at 164 cm who lifts four days a week near 2,225 calories a day, with 104 to 143 g of protein.

How many calories does a 65 kg woman burn at rest?

At rest, a 30-year-old woman at 164 cm and 65 kg burns about 1,365 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 1,635 calories.