Maintenance calories for a 95 kg woman

A 30-year-old woman weighing 95 kg at 164 cm burns about 2,495 calories a day lifting four days a week with 7,500 to 10,000 daily steps, and about 1,995 with a desk job and little activity. To lose about 0.48 kg a week, eat around 1,975 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

2,495kcal/day
BMR at rest (Mifflin-St Jeor)
1,665 kcal
Activity factor
×1.50

Calorie targets

Macros for cut

Protein
209 g
Carbs
161 g
Fat
55 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 Jeor1,665 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×1.21,995 kcal
Lightly activeExercise 1 to 3 days a week×1.3752,290 kcal
Moderately activeExercise 3 to 5 days a week×1.552,580 kcal
Very activeHard exercise 6 to 7 days a week×1.7252,870 kcal
Extremely activePhysical job plus hard training×1.93,160 kcal

The calculator above starts at 95 kg. Change your age, height, steps and training days for your own number.

TDEE by height and activity at 95 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 95 kg
HeightSedentaryLightly activeModerately activeVery activeExtremely active
150 cm1,8902,1702,4452,7202,995
155 cm1,9302,2102,4902,7753,055
160 cm1,9652,2552,5402,8253,115
165 cm2,0052,2952,5902,8803,175
170 cm2,0402,3402,6352,9353,235
175 cm2,0802,3852,6852,9903,290
180 cm2,1152,4252,7353,0453,350

Calories to cut, maintain or bulk at 95 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 95 kg
GoalCalories a dayWeekly change
Fast cut1,710−0.71 kg
Cut1,975−0.48 kg
Slow cut2,235−0.24 kg
Maintain2,495None
Lean bulk2,755+0.24 kg

TDEE by age at 95 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 95 kg
AgeBMRSedentaryModerately active
20 years1,7152,0552,655
30 years1,6651,9952,580
40 years1,6151,9352,500
50 years1,5651,8752,425
60 years1,5151,8152,345

How much protein at 95 kg

Most of the research on lifters lands between 1.6 and 2.2 g of protein per kilogram of bodyweight a day. At 95 kg that is 152 to 209 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 95 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 2,495 calories, so a cut sits near 1,975 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 95 kg woman eat to build muscle?

A lean bulk gains about 0.25% of bodyweight a week, which at 95 kg is a surplus of about 260 calories a day. That puts a woman at 164 cm who lifts four days a week near 2,755 calories a day, with 152 to 209 g of protein.

How many calories does a 95 kg woman burn at rest?

At rest, a 30-year-old woman at 164 cm and 95 kg burns about 1,665 calories a day: that is the BMR. With a desk job and little exercise, the total for the day is about 1,995 calories.