Sedentary
1,662kcal
140 lb, 5 ft 4 in
Lightly active
1,904kcal
Moderately active
2,147kcal
Very active
2,389kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 21 − 161 = 1,385
Calories per day by weight and activity
A 21-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,553 | 1,780 | 2,006 | 2,233 |
| 140 lb | 1,662 | 1,904 | 2,147 | 2,389 |
| 160 lb | 1,771 | 2,029 | 2,287 | 2,546 |
| 180 lb | 1,880 | 2,154 | 2,428 | 2,702 |
| 200 lb | 1,989 | 2,279 | 2,569 | 2,859 |
| 220 lb | 2,097 | 2,403 | 2,709 | 3,015 |
| 240 lb | 2,206 | 2,528 | 2,850 | 3,172 |
| 260 lb | 2,315 | 2,653 | 2,990 | 3,328 |
Calories to lose weight at 21
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,280 | 1,530 |
| 140 lb | 1,404 | 1,654 |
| 160 lb | 1,529 | 1,779 |
| 180 lb | 1,654 | 1,904 |
| 200 lb | 1,779 | 2,029 |
| 220 lb | 1,903 | 2,153 |
| 240 lb | 2,028 | 2,278 |
| 260 lb | 2,153 | 2,403 |
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.
How to use it
- Enter your numbers. Switch between US and metric units at any time.
- Results update as you type, and the formula is shown so you can check it.
- Copy the link, save the plan on this device, or print it for your next appointment.
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These are estimates, not a diagnosis. A clinician can account for your health history and medicines.
Nearby ages
Common questions
How many calories should a 21-year-old woman eat?
About 1,662 to 2,147 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 21-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,404 a day at 140 lb if lightly active.