Sedentary
1,608kcal
140 lb, 5 ft 4 in
Lightly active
1,843kcal
Moderately active
2,077kcal
Very active
2,312kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 30 − 161 = 1,340
Calories per day by weight and activity
A 30-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,499 | 1,718 | 1,936 | 2,155 |
| 140 lb | 1,608 | 1,843 | 2,077 | 2,312 |
| 160 lb | 1,717 | 1,967 | 2,218 | 2,468 |
| 180 lb | 1,826 | 2,092 | 2,358 | 2,625 |
| 200 lb | 1,935 | 2,217 | 2,499 | 2,781 |
| 220 lb | 2,043 | 2,341 | 2,639 | 2,938 |
| 240 lb | 2,152 | 2,466 | 2,780 | 3,094 |
| 260 lb | 2,261 | 2,591 | 2,921 | 3,250 |
Calories to lose weight at 30
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,218 | 1,468 |
| 140 lb | 1,343 | 1,593 |
| 160 lb | 1,467 | 1,717 |
| 180 lb | 1,592 | 1,842 |
| 200 lb | 1,717 | 1,967 |
| 220 lb | 1,841 | 2,091 |
| 240 lb | 1,966 | 2,216 |
| 260 lb | 2,091 | 2,341 |
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 30-year-old woman eat?
About 1,608 to 2,077 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 30-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,343 a day at 140 lb if lightly active.