Sedentary
1,650kcal
140 lb, 5 ft 4 in
Lightly active
1,891kcal
Moderately active
2,131kcal
Very active
2,372kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 23 − 161 = 1,375
Calories per day by weight and activity
A 23-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,541 | 1,766 | 1,991 | 2,215 |
| 140 lb | 1,650 | 1,891 | 2,131 | 2,372 |
| 160 lb | 1,759 | 2,015 | 2,272 | 2,528 |
| 180 lb | 1,868 | 2,140 | 2,413 | 2,685 |
| 200 lb | 1,977 | 2,265 | 2,553 | 2,841 |
| 220 lb | 2,085 | 2,390 | 2,694 | 2,998 |
| 240 lb | 2,194 | 2,514 | 2,834 | 3,154 |
| 260 lb | 2,303 | 2,639 | 2,975 | 3,311 |
Calories to lose weight at 23
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,266 | 1,516 |
| 140 lb | 1,391 | 1,641 |
| 160 lb | 1,515 | 1,765 |
| 180 lb | 1,640 | 1,890 |
| 200 lb | 1,765 | 2,015 |
| 220 lb | 1,890 | 2,140 |
| 240 lb | 2,014 | 2,264 |
| 260 lb | 2,139 | 2,389 |
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 23-year-old woman eat?
About 1,650 to 2,131 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 23-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,391 a day at 140 lb if lightly active.