Calories to maintain your weight
2,133 kcal/day
Moderately active · female, 35 years, 5′ 5″, 150 lb
- Resting calories (BMR, Mifflin-St Jeor)
- 1,376 kcal/day
- Activity multiplier
- × 1.55
- Maintenance calories (TDEE)
- 2,133 kcal/day
Daily calorie targets
| Goal | Calories/day | Change/day | Per week |
|---|---|---|---|
| Extreme weight loss | 1,133 * | −1,000 | ≈ 2 lb loss |
| Weight loss | 1,633 | −500 | ≈ 1 lb loss |
| Mild weight loss | 1,883 | −250 | ≈ 0.5 lb loss |
| Maintain weight | 2,133 | 0 | — |
| Mild weight gain | 2,383 | +250 | ≈ 0.5 lb gain |
| Weight gain | 2,633 | +500 | ≈ 1 lb gain |
| Fast weight gain | 3,133 | +1,000 | ≈ 2 lb gain |
Weekly rates use the 3,500-calories-per-pound rule of thumb. Research shows this rule overstates real weight change, especially over longer periods, so treat the rates as rough estimates, not promises.
* Extreme weight loss falls below 1,200 calories a day, the level this calculator flags for women. Eating this little is best done only with guidance from a doctor or registered dietitian.
Maintenance calories by activity level
| Activity level | Multiplier | Calories/day |
|---|---|---|
| Sedentary | × 1.2 | 1,652 |
| Lightly active | × 1.375 | 1,892 |
| Moderately active | × 1.55 | 2,133 |
| Very active | × 1.725 | 2,374 |
| Extra active | × 1.9 | 2,615 |