Calories for a 20-Year-Old Woman: Maintain or Lose

Sedentary

1,668kcal

140 lb, 5 ft 4 in

Lightly active

1,911kcal

Moderately active

2,155kcal

Very active

2,398kcal

Show the math

BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 20 − 161 = 1,390

Calories per day by weight and activity

A 20-year-old woman, 5 ft 4 in tall.

Weight	Sedentary	Light	Moderate	Very active
120 lb	1,559	1,787	2,014	2,241
140 lb	1,668	1,911	2,155	2,398
160 lb	1,777	2,036	2,295	2,554
180 lb	1,886	2,161	2,436	2,711
200 lb	1,995	2,286	2,576	2,867
220 lb	2,103	2,410	2,717	3,024
240 lb	2,212	2,535	2,858	3,180
260 lb	2,321	2,660	2,998	3,337

Calories to lose weight at 20

Weight	Lose 1 lb/week	Lose 0.5 lb/week
120 lb	1,287	1,537
140 lb	1,411	1,661
160 lb	1,536	1,786
180 lb	1,661	1,911
200 lb	1,786	2,036
220 lb	1,910	2,160
240 lb	2,035	2,285
260 lb	2,160	2,410

Lightly active. Never below 1,200 kcal without medical supervision.

How age changes it

Each extra decade lowers resting burn by about 50 calories in the Mifflin-St Jeor equation, all else equal. Muscle matters more: strength training and enough protein help keep your burn up as you age.

Nearby ages

21-year-old woman 22-year-old woman 23-year-old woman

Common questions

How many calories should a 20-year-old woman eat?

About 1,668 to 2,155 a day at 140 lb, depending on activity, to maintain weight. Your weight and height shift it; see the table.

How many calories should a 20-year-old woman eat to lose weight?

Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,411 a day at 140 lb if lightly active.

Calories for a 20-year-old woman