How many calories should I eat to lose weight?

Eat 500 kcal below your TDEE to lose approximately 0.5 kg per week. Never go below 1200 kcal (women) or 1500 kcal (men) for extended periods.

What is TDEE and why does it matter?

TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day. Eating below TDEE creates a deficit that causes fat loss.

How accurate are online calorie calculators?

Mifflin-St Jeor formula has ~10-15% margin of error. Use calculated values as starting points and adjust based on 2-3 weeks of actual results.

Calorie Guide

Daily Calories for 100 kg Women

Exact calorie targets for 100 kg women — weight loss, maintenance and muscle gain.

Calorie Needs: 100 kg Woman, Age 35, 163 cm

1683

BMR (at rest)

2020

Sedentary TDEE

2314
Lightly active TDEE

2609

Moderately active

1814

Weight loss target

2314

Maintenance

2614

Muscle gain target

How Many Calories Does a 100 kg Woman Need?

Using the Mifflin-St Jeor equation — the most validated formula in nutrition science — a 100 kg woman of average height (163 cm) aged 35 burns approximately 1683 kcal/day at rest (BMR). With typical daily activity added, total daily calorie expenditure (TDEE) ranges from 2020 to 2903 kcal depending on lifestyle.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1564 kcal	~0.75 kg/week
📉 Weight loss	1814 kcal	~0.5 kg/week
✅ Maintenance	2314 kcal	Weight stable
💪 Lean bulk	2614 kcal	~0.25–0.3 kg/week
🏋️ Aggressive bulk	2814 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, no exercise	2020 kcal
Lightly active	1–3 workouts/week	2314 kcal
Moderately active	3–5 workouts/week	2609 kcal
Very active	Hard training 6–7 days/week	2903 kcal

What Is the BMI for 100 kg at Average Height?

For a woman of average height (163 cm), a weight of 100 kg gives a BMI of 37.6 — in the obese range. BMI is one indicator, but waist circumference and body composition provide additional context.

BMI at 100 kg (163 cm average height for women):
BMI = 100 ÷ (1.63)² = 100 ÷ 2.6569 = 37.6
Category: 🔴 Obese

Macronutrient Split for 100 kg Women

At 2314 kcal/day (maintenance), a balanced macronutrient split:

Macro	% of calories	Grams/day	Calories
Protein	30%	174 g	694 kcal
Carbohydrates	40%	231 g	926 kcal
Fat	30%	77 g	694 kcal

For weight loss (1814 kcal/day), increase protein to 35% (159 g) to preserve muscle during the deficit.

Frequently Asked Questions

How many calories should a 100 kg woman eat to lose weight?A 100 kg woman who is lightly active should eat approximately 1814 kcal/day to lose ~0.5 kg per week. This is based on a 500 kcal deficit from the estimated TDEE of 2314 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 100 kg?For a 100 kg woman, maintenance calories range from 2020 kcal (sedentary) to 2903 kcal (very active). The lightly active estimate of 2314 kcal/day applies to most people with moderate daily movement and 1–3 workouts per week.

Does calorie need change as weight changes?Yes — your TDEE decreases as you lose weight and increases as you gain weight. Recalculate your calorie targets every 4–6 weeks during a diet to ensure your deficit hasn't shrunk too much.

Get personalized calorie targets based on your exact data.

Calculate My TDEE →

Sources

WHO CDC

Daily Calories for 100 kg Women

Calorie Needs: 100 kg Woman, Age 35, 163 cm

How Many Calories Does a 100 kg Woman Need?

Calorie Targets by Goal

Calorie Needs by Activity Level

What Is the BMI for 100 kg at Average Height?

Macronutrient Split for 100 kg Women

Frequently Asked Questions

Related Pages

Sources

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