Sedentary
1,602kcal
140 lb, 5 ft 4 in
Lightly active
1,836kcal
Moderately active
2,069kcal
Very active
2,303kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 31 − 161 = 1,335
Calories per day by weight and activity
A 31-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,493 | 1,711 | 1,929 | 2,146 |
| 140 lb | 1,602 | 1,836 | 2,069 | 2,303 |
| 160 lb | 1,711 | 1,960 | 2,210 | 2,459 |
| 180 lb | 1,820 | 2,085 | 2,351 | 2,616 |
| 200 lb | 1,929 | 2,210 | 2,491 | 2,772 |
| 220 lb | 2,037 | 2,335 | 2,632 | 2,929 |
| 240 lb | 2,146 | 2,459 | 2,772 | 3,085 |
| 260 lb | 2,255 | 2,584 | 2,913 | 3,242 |
Calories to lose weight at 31
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,211 | 1,461 |
| 140 lb | 1,336 | 1,586 |
| 160 lb | 1,460 | 1,710 |
| 180 lb | 1,585 | 1,835 |
| 200 lb | 1,710 | 1,960 |
| 220 lb | 1,835 | 2,085 |
| 240 lb | 1,959 | 2,209 |
| 260 lb | 2,084 | 2,334 |
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 31-year-old woman eat?
About 1,602 to 2,069 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 31-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,336 a day at 140 lb if lightly active.