Sedentary
1,620kcal
140 lb, 5 ft 4 in
Lightly active
1,856kcal
Moderately active
2,093kcal
Very active
2,329kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 28 − 161 = 1,350
Calories per day by weight and activity
A 28-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,511 | 1,732 | 1,952 | 2,172 |
| 140 lb | 1,620 | 1,856 | 2,093 | 2,329 |
| 160 lb | 1,729 | 1,981 | 2,233 | 2,485 |
| 180 lb | 1,838 | 2,106 | 2,374 | 2,642 |
| 200 lb | 1,947 | 2,231 | 2,514 | 2,798 |
| 220 lb | 2,055 | 2,355 | 2,655 | 2,955 |
| 240 lb | 2,164 | 2,480 | 2,796 | 3,111 |
| 260 lb | 2,273 | 2,605 | 2,936 | 3,268 |
Calories to lose weight at 28
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,232 | 1,482 |
| 140 lb | 1,356 | 1,606 |
| 160 lb | 1,481 | 1,731 |
| 180 lb | 1,606 | 1,856 |
| 200 lb | 1,731 | 1,981 |
| 220 lb | 1,855 | 2,105 |
| 240 lb | 1,980 | 2,230 |
| 260 lb | 2,105 | 2,355 |
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 28-year-old woman eat?
About 1,620 to 2,093 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 28-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,356 a day at 140 lb if lightly active.