What is the TDEE for a 210 lb woman?

The estimated TDEE for a lightly active 210 lb woman of average height and age 35 is approximately 2245 kcal/day. Sedentary would be 1959 kcal and very active would be 2817 kcal.

Calorie Guide · Imperial

Daily Calories for 210 lb Women

Q: How many calories should a 210 lb woman eat to lose weight?

A 210 lb woman who is lightly active should eat approximately 1745 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2245 kcal.

Q: How many calories to maintain weight at 210 lbs?

To maintain weight at 210 lbs, a lightly active woman needs approximately 2245 kcal/day. This varies with activity level — from 1959 kcal (sedentary) to 2817 kcal (very active).

Exact calorie targets for 210 lb womans — weight loss, maintenance and muscle gain.

Calorie Needs: 210 lbs, Age 35

1633

BMR (at rest)

1959

Sedentary TDEE

2245
Lightly active TDEE

2531

Moderately active

1745

Weight loss target

2245

Maintenance

2545

Muscle gain target

How Many Calories Does a 210 lb Woman Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 210 lb woman (95.3 kg) of average height burns approximately 1633 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 1959 to 2817 kcal/day depending on activity level.

Current BMI at average height (5'4"): 36.0 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1495 kcal	~1.5 lbs/week
📉 Weight loss	1745 kcal	~1 lb/week
✅ Maintenance	2245 kcal	Weight stable
💪 Lean bulk	2545 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2745 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1959 kcal
Lightly active	1–3 workouts/week	2245 kcal
Moderately active	3–5 workouts/week	2531 kcal
Very active	Hard training 6–7 days/week	2817 kcal

Macronutrient Breakdown at 2245 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	168 g	672 kcal
Carbohydrates	40%	224 g	896 kcal
Fat	30%	75 g	675 kcal

For weight loss at 1745 kcal/day, increase protein to 35% (153 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 210 lb woman eat to lose weight?A lightly active 210 lb woman should eat approximately 1745 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2245 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 210 lbs?For a 210 lb woman, maintenance calories range from 1959 kcal (sedentary) to 2817 kcal (very active). The lightly active estimate of 2245 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