Sedentary
1,572kcal
140 lb, 5 ft 4 in
Lightly active
1,801kcal
Moderately active
2,031kcal
Very active
2,260kcal
Show the math
BMR = 10 × 63.5 kg + 6.25 × 162.6 cm − 5 × 36 − 161 = 1,310
Calories per day by weight and activity
A 36-year-old woman, 5 ft 4 in tall.
| Weight | Sedentary | Light | Moderate | Very active |
|---|---|---|---|---|
| 120 lb | 1,463 | 1,677 | 1,890 | 2,103 |
| 140 lb | 1,572 | 1,801 | 2,031 | 2,260 |
| 160 lb | 1,681 | 1,926 | 2,171 | 2,416 |
| 180 lb | 1,790 | 2,051 | 2,312 | 2,573 |
| 200 lb | 1,899 | 2,176 | 2,452 | 2,729 |
| 220 lb | 2,007 | 2,300 | 2,593 | 2,886 |
| 240 lb | 2,116 | 2,425 | 2,734 | 3,042 |
| 260 lb | 2,225 | 2,550 | 2,874 | 3,199 |
Calories to lose weight at 36
| Weight | Lose 1 lb/week | Lose 0.5 lb/week |
|---|---|---|
| 120 lb | 1,200 | 1,427 |
| 140 lb | 1,301 | 1,551 |
| 160 lb | 1,426 | 1,676 |
| 180 lb | 1,551 | 1,801 |
| 200 lb | 1,676 | 1,926 |
| 220 lb | 1,800 | 2,050 |
| 240 lb | 1,925 | 2,175 |
| 260 lb | 2,050 | 2,300 |
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 36-year-old woman eat?
About 1,572 to 2,031 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 36-year-old woman eat to lose weight?
Roughly 500 fewer than maintenance for about 1 lb a week, for example 1,301 a day at 140 lb if lightly active.