Sedentary
1,590kcal
140 lb, 5 ft 4 in
Lightly active
1,822kcal
Moderately active
2,054kcal
Very active
2,286kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 33 − 161 = 1,325
Calories per day by weight and activity
A 33-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,481 | 1,697 | 1,913 | 2,129 |
| 140 lb | 1,590 | 1,822 | 2,054 | 2,286 |
| 160 lb | 1,699 | 1,947 | 2,194 | 2,442 |
| 180 lb | 1,808 | 2,071 | 2,335 | 2,599 |
| 200 lb | 1,917 | 2,196 | 2,476 | 2,755 |
| 220 lb | 2,025 | 2,321 | 2,616 | 2,912 |
| 240 lb | 2,134 | 2,446 | 2,757 | 3,068 |
| 260 lb | 2,243 | 2,570 | 2,897 | 3,225 |
Calories to lose weight at 33
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,200 | 1,447 |
| 140 lb | 1,322 | 1,572 |
| 160 lb | 1,447 | 1,697 |
| 180 lb | 1,571 | 1,821 |
| 200 lb | 1,696 | 1,946 |
| 220 lb | 1,821 | 2,071 |
| 240 lb | 1,946 | 2,196 |
| 260 lb | 2,070 | 2,320 |
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.
Want a clinician to look at these numbers?We know licensed clinicians in every state. If you ask, one can reach out to you. Get matched
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 33-year-old woman eat?
About 1,590 to 2,054 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 33-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,322 a day at 140 lb if lightly active.