What is the TDEE for a 180 lb woman?

The estimated TDEE for a lightly active 180 lb woman of average height and age 35 is approximately 2058 kcal/day. Sedentary would be 1796 kcal and very active would be 2582 kcal.

Calorie Guide · Imperial

Daily Calories for 180 lb Women

Q: How many calories should a 180 lb woman eat to lose weight?

A 180 lb woman who is lightly active should eat approximately 1558 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2058 kcal.

Q: How many calories to maintain weight at 180 lbs?

To maintain weight at 180 lbs, a lightly active woman needs approximately 2058 kcal/day. This varies with activity level — from 1796 kcal (sedentary) to 2582 kcal (very active).

Exact calorie targets for 180 lb womans — weight loss, maintenance and muscle gain.

Calorie Needs: 180 lbs, Age 35

1497

BMR (at rest)

1796

Sedentary TDEE

2058
Lightly active TDEE

2320

Moderately active

1558

Weight loss target

2058

Maintenance

2358

Muscle gain target

How Many Calories Does a 180 lb Woman Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 180 lb woman (81.6 kg) of average height burns approximately 1497 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 1796 to 2582 kcal/day depending on activity level.

Current BMI at average height (5'4"): 30.9 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1308 kcal	~1.5 lbs/week
📉 Weight loss	1558 kcal	~1 lb/week
✅ Maintenance	2058 kcal	Weight stable
💪 Lean bulk	2358 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2558 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1796 kcal
Lightly active	1–3 workouts/week	2058 kcal
Moderately active	3–5 workouts/week	2320 kcal
Very active	Hard training 6–7 days/week	2582 kcal

Macronutrient Breakdown at 2058 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	154 g	616 kcal
Carbohydrates	40%	206 g	824 kcal
Fat	30%	69 g	621 kcal

For weight loss at 1558 kcal/day, increase protein to 35% (136 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 180 lb woman eat to lose weight?A lightly active 180 lb woman should eat approximately 1558 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2058 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 180 lbs?For a 180 lb woman, maintenance calories range from 1796 kcal (sedentary) to 2582 kcal (very active). The lightly active estimate of 2058 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