Maintenance calories for an 85 kg woman

A 30-year-old woman weighing 85 kg at 164 cm burns about 2,345 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 1,875 with a desk job and little activity. To lose about 0.43 kg a week, eat around 1,880 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

2,345kcal/day
BMR at rest (Mifflin-St Jeor)
1,565 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
187 g
Carbs
165 g
Fat
52 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 Jeor1,565 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×1.21,875 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,150 kcal
Moderately activeExercise 3 to 5 days a week×1.552,425 kcal
Very activeHard exercise 6 to 7 days a week×1.7252,700 kcal
Extremely activePhysical job plus hard training×1.92,970 kcal

The calculator above starts at 85 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 85 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 85 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
150 cm1,7702,0302,2902,5452,805
155 cm1,8102,0752,3352,6002,865
160 cm1,8452,1152,3852,6552,925
165 cm1,8852,1602,4352,7102,985
170 cm1,9202,2002,4802,7653,045
175 cm1,9602,2452,5302,8153,100
180 cm1,9952,2902,5802,8703,160

Calories to cut, maintain or bulk at 85 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 85 kg
GoalCalories a dayWeekly change
Fast cut1,645−0.64 kg
Cut1,880−0.43 kg
Slow cut2,110−0.21 kg
Maintain2,345None
Lean bulk2,580+0.21 kg

TDEE by age at 85 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 85 kg
AgeBMRSedentaryModerately active
20 years1,6151,9352,500
30 years1,5651,8752,425
40 years1,5151,8152,345
50 years1,4651,7552,270
60 years1,4151,6952,190

How much protein at 85 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 85 kg that is 136 to 187 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 an 85 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 2,345 calories, so a cut sits near 1,880 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 an 85 kg woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 85 kg is a surplus of about 235 calories a day. That puts a woman at 164 cm who lifts four days a week near 2,580 calories a day, with 136 to 187 g of protein.

How many calories does an 85 kg woman burn at rest?

At rest, a 30-year-old woman at 164 cm and 85 kg burns about 1,565 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 1,875 calories.