What is the TDEE for a 150 lb woman?

The estimated TDEE for a lightly active 150 lb woman of average height and age 35 is approximately 1871 kcal/day. Sedentary would be 1633 kcal and very active would be 2347 kcal.

Calorie Guide · Imperial

Daily Calories for 150 lb Women

Q: How many calories should a 150 lb woman eat to lose weight?

A 150 lb woman who is lightly active should eat approximately 1371 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 1871 kcal.

Q: How many calories to maintain weight at 150 lbs?

To maintain weight at 150 lbs, a lightly active woman needs approximately 1871 kcal/day. This varies with activity level — from 1633 kcal (sedentary) to 2347 kcal (very active).

Exact calorie targets for 150 lb womans — weight loss, maintenance and muscle gain.

Calorie Needs: 150 lbs, Age 35

1361

BMR (at rest)

1633

Sedentary TDEE

1871
Lightly active TDEE

2109

Moderately active

1371

Weight loss target

1871

Maintenance

2171

Muscle gain target

How Many Calories Does a 150 lb Woman Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 150 lb woman (68.0 kg) of average height burns approximately 1361 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 1633 to 2347 kcal/day depending on activity level.

Current BMI at average height (5'4"): 25.7 — ⚠️ Overweight.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1121 kcal	~1.5 lbs/week
📉 Weight loss	1371 kcal	~1 lb/week
✅ Maintenance	1871 kcal	Weight stable
💪 Lean bulk	2171 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2371 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1633 kcal
Lightly active	1–3 workouts/week	1871 kcal
Moderately active	3–5 workouts/week	2109 kcal
Very active	Hard training 6–7 days/week	2347 kcal

Macronutrient Breakdown at 1871 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	140 g	560 kcal
Carbohydrates	40%	187 g	748 kcal
Fat	30%	62 g	558 kcal

For weight loss at 1371 kcal/day, increase protein to 35% (120 g) to preserve muscle during the deficit.

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

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Frequently Asked Questions

How many calories should a 150 lb woman eat to lose weight?A lightly active 150 lb woman should eat approximately 1371 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 1871 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 150 lbs?For a 150 lb woman, maintenance calories range from 1633 kcal (sedentary) to 2347 kcal (very active). The lightly active estimate of 1871 kcal/day applies to most people with 1–3 workouts per week.

Does calorie need change as weight changes?Yes — your TDEE decreases as you lose weight. Recalculate every 4–6 weeks during a diet. Losing 10 lbs can reduce your TDEE by ~70–100 kcal/day, slowly shrinking your deficit if you don't adjust.

Related Weight Guides

Sources

WHO CDC