Sedentary
1,656kcal
140 lb, 5 ft 4 in
Lightly active
1,898kcal
Moderately active
2,139kcal
Very active
2,381kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 22 − 161 = 1,380
Calories per day by weight and activity
A 22-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,547 | 1,773 | 1,998 | 2,224 |
| 140 lb | 1,656 | 1,898 | 2,139 | 2,381 |
| 160 lb | 1,765 | 2,022 | 2,280 | 2,537 |
| 180 lb | 1,874 | 2,147 | 2,420 | 2,694 |
| 200 lb | 1,983 | 2,272 | 2,561 | 2,850 |
| 220 lb | 2,091 | 2,396 | 2,701 | 3,007 |
| 240 lb | 2,200 | 2,521 | 2,842 | 3,163 |
| 260 lb | 2,309 | 2,646 | 2,983 | 3,319 |
Calories to lose weight at 22
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,273 | 1,523 |
| 140 lb | 1,398 | 1,648 |
| 160 lb | 1,522 | 1,772 |
| 180 lb | 1,647 | 1,897 |
| 200 lb | 1,772 | 2,022 |
| 220 lb | 1,896 | 2,146 |
| 240 lb | 2,021 | 2,271 |
| 260 lb | 2,146 | 2,396 |
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.
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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 22-year-old woman eat?
About 1,656 to 2,139 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 22-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,398 a day at 140 lb if lightly active.