What is the TDEE for a 160 lb woman?

The estimated TDEE for a lightly active 160 lb woman of average height and age 35 is approximately 1933 kcal/day. Sedentary would be 1687 kcal and very active would be 2425 kcal.

Calorie Guide · Imperial

Daily Calories for 160 lb Women

Q: How many calories should a 160 lb woman eat to lose weight?

A 160 lb woman who is lightly active should eat approximately 1433 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 1933 kcal.

Q: How many calories to maintain weight at 160 lbs?

To maintain weight at 160 lbs, a lightly active woman needs approximately 1933 kcal/day. This varies with activity level — from 1687 kcal (sedentary) to 2425 kcal (very active).

Exact calorie targets for 160 lb womans — weight loss, maintenance and muscle gain.

Calorie Needs: 160 lbs, Age 35

1406

BMR (at rest)

1687

Sedentary TDEE

1933
Lightly active TDEE

2179

Moderately active

1433

Weight loss target

1933

Maintenance

2233

Muscle gain target

How Many Calories Does a 160 lb Woman Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 160 lb woman (72.6 kg) of average height burns approximately 1406 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 1687 to 2425 kcal/day depending on activity level.

Current BMI at average height (5'4"): 27.5 — ⚠️ Overweight.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1183 kcal	~1.5 lbs/week
📉 Weight loss	1433 kcal	~1 lb/week
✅ Maintenance	1933 kcal	Weight stable
💪 Lean bulk	2233 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2433 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1687 kcal
Lightly active	1–3 workouts/week	1933 kcal
Moderately active	3–5 workouts/week	2179 kcal
Very active	Hard training 6–7 days/week	2425 kcal

Macronutrient Breakdown at 1933 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	145 g	580 kcal
Carbohydrates	40%	193 g	772 kcal
Fat	30%	64 g	576 kcal

For weight loss at 1433 kcal/day, increase protein to 35% (125 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 160 lb woman eat to lose weight?A lightly active 160 lb woman should eat approximately 1433 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 1933 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 160 lbs?For a 160 lb woman, maintenance calories range from 1687 kcal (sedentary) to 2425 kcal (very active). The lightly active estimate of 1933 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