What is the BMI for a 55 kg woman?

At 55 kg and average height (162.6 cm), the BMI is 20.8 — Healthy weight ✅.

Calorie Guide · Age 30 · 55 kg

Calories for a 30-Year-Old 55 kg Woman

Q: How many calories does a 30-year-old 55 kg woman need?

A lightly active 30-year-old 55 kg woman of average height needs approximately 1726 kcal/day to maintain weight. Sedentary needs are around 1506 kcal, and very active around 2165 kcal.

Q: How many calories to lose weight at 55 kg, age 30?

A 30-year-old 55 kg woman should eat approximately 1226 kcal/day to lose about 0.5 kg per week — a 500 kcal deficit from maintenance.

Exact BMR, TDEE and calorie targets for a 30-year-old woman weighing 55 kg (121 lbs).

Calorie Needs: 30 years old · 55 kg · Woman

1255

BMR (at rest)

1506

Sedentary TDEE

1726
Lightly active TDEE

1946

Moderately active

1226

Weight loss target

1726

Maintenance

2026

Muscle gain target

How Many Calories Does a 30-Year-Old 55 kg Woman Need?

Using the Mifflin-St Jeor equation with your exact inputs — age 30, weight 55 kg (121 lbs), average woman's height (162.6 cm) — the resting metabolic rate is 1255 kcal/day. With typical daily activity, total calorie expenditure (TDEE) ranges from 1506 kcal (sedentary) to 2165 kcal (very active).

Age 30 note: Late twenties — metabolism is still strong. Prioritize protein and resistance training now to build a metabolic foundation that serves you for decades.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	976 kcal	~0.75 kg/week
📉 Weight loss	1226 kcal	~0.5 kg/week
✅ Maintenance	1726 kcal	Weight stable
💪 Lean bulk	2026 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2226 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1506 kcal
Lightly active	1–3 workouts/week	1726 kcal
Moderately active	3–5 workouts/week	1946 kcal
Very active	Hard training 6–7 days/week	2165 kcal

BMI at 55 kg

At 55 kg and average height for a woman (162.6 cm), your BMI is 20.8 — Healthy weight ✅.

Macronutrient Split at 1726 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	129 g	516 kcal
Carbohydrates	40%	173 g	692 kcal
Fat	30%	58 g	522 kcal

Get a fully personalized TDEE based on your exact height and activity level.

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Frequently Asked Questions

How many calories does a 30-year-old 55 kg woman need per day?A lightly active 30-year-old 55 kg woman needs approximately 1726 kcal/day to maintain weight. This ranges from 1506 kcal (sedentary) to 2165 kcal (very active).

How many calories to lose weight at 55 kg, age 30?Eat 1226 kcal/day — a 500 kcal deficit from maintenance — to lose approximately 0.5 kg per week. Recalculate every 4–6 weeks as your weight changes.

How does age 30 affect calorie needs compared to age 25?At age 30, BMR is approximately 1255 kcal vs 1280 kcal at age 25 — a difference of 25 kcal/day. Resistance training largely offsets age-related metabolic decline.

Related Calorie Guides

Sources

Mifflin-St Jeor Equation (PubMed) CDC Healthy Weight WHO