Sedentary
1,584kcal
140 lb, 5 ft 4 in
Lightly active
1,815kcal
Moderately active
2,046kcal
Very active
2,277kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 34 − 161 = 1,320
Calories per day by weight and activity
A 34-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,475 | 1,690 | 1,905 | 2,121 |
| 140 lb | 1,584 | 1,815 | 2,046 | 2,277 |
| 160 lb | 1,693 | 1,940 | 2,187 | 2,434 |
| 180 lb | 1,802 | 2,065 | 2,327 | 2,590 |
| 200 lb | 1,911 | 2,189 | 2,468 | 2,747 |
| 220 lb | 2,019 | 2,314 | 2,608 | 2,903 |
| 240 lb | 2,128 | 2,439 | 2,749 | 3,059 |
| 260 lb | 2,237 | 2,563 | 2,890 | 3,216 |
Calories to lose weight at 34
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,200 | 1,440 |
| 140 lb | 1,315 | 1,565 |
| 160 lb | 1,440 | 1,690 |
| 180 lb | 1,565 | 1,815 |
| 200 lb | 1,689 | 1,939 |
| 220 lb | 1,814 | 2,064 |
| 240 lb | 1,939 | 2,189 |
| 260 lb | 2,063 | 2,313 |
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 34-year-old woman eat?
About 1,584 to 2,046 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 34-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,315 a day at 140 lb if lightly active.