What is the TDEE for a 220 lb woman?

The estimated TDEE for a lightly active 220 lb woman of average height and age 35 is approximately 2307 kcal/day. Sedentary would be 2014 kcal and very active would be 2895 kcal.

Calorie Guide · Imperial

Daily Calories for 220 lb Women

Q: How many calories should a 220 lb woman eat to lose weight?

A 220 lb woman who is lightly active should eat approximately 1807 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2307 kcal.

Q: How many calories to maintain weight at 220 lbs?

To maintain weight at 220 lbs, a lightly active woman needs approximately 2307 kcal/day. This varies with activity level — from 2014 kcal (sedentary) to 2895 kcal (very active).

Exact calorie targets for 220 lb womans — weight loss, maintenance and muscle gain.

Calorie Needs: 220 lbs, Age 35

1678

BMR (at rest)

2014

Sedentary TDEE

2307
Lightly active TDEE

2601

Moderately active

1807

Weight loss target

2307

Maintenance

2607

Muscle gain target

How Many Calories Does a 220 lb Woman Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 220 lb woman (99.8 kg) of average height burns approximately 1678 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 2014 to 2895 kcal/day depending on activity level.

Current BMI at average height (5'4"): 37.7 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1557 kcal	~1.5 lbs/week
📉 Weight loss	1807 kcal	~1 lb/week
✅ Maintenance	2307 kcal	Weight stable
💪 Lean bulk	2607 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2807 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2014 kcal
Lightly active	1–3 workouts/week	2307 kcal
Moderately active	3–5 workouts/week	2601 kcal
Very active	Hard training 6–7 days/week	2895 kcal

Macronutrient Breakdown at 2307 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	173 g	692 kcal
Carbohydrates	40%	231 g	924 kcal
Fat	30%	77 g	693 kcal

For weight loss at 1807 kcal/day, increase protein to 35% (158 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 220 lb woman eat to lose weight?A lightly active 220 lb woman should eat approximately 1807 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2307 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 220 lbs?For a 220 lb woman, maintenance calories range from 2014 kcal (sedentary) to 2895 kcal (very active). The lightly active estimate of 2307 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