What is the TDEE for a 230 lb woman?

The estimated TDEE for a lightly active 230 lb woman of average height and age 35 is approximately 2370 kcal/day. Sedentary would be 2068 kcal and very active would be 2973 kcal.

Calorie Guide · Imperial

Daily Calories for 230 lb Women

Q: How many calories should a 230 lb woman eat to lose weight?

A 230 lb woman who is lightly active should eat approximately 1870 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2370 kcal.

Q: How many calories to maintain weight at 230 lbs?

To maintain weight at 230 lbs, a lightly active woman needs approximately 2370 kcal/day. This varies with activity level — from 2068 kcal (sedentary) to 2973 kcal (very active).

Exact calorie targets for 230 lb womans — weight loss, maintenance and muscle gain.

Calorie Needs: 230 lbs, Age 35

1724

BMR (at rest)

2068

Sedentary TDEE

2370
Lightly active TDEE

2671

Moderately active

1870

Weight loss target

2370

Maintenance

2670

Muscle gain target

How Many Calories Does a 230 lb Woman Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 230 lb woman (104.3 kg) of average height burns approximately 1724 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 2068 to 2973 kcal/day depending on activity level.

Current BMI at average height (5'4"): 39.5 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1620 kcal	~1.5 lbs/week
📉 Weight loss	1870 kcal	~1 lb/week
✅ Maintenance	2370 kcal	Weight stable
💪 Lean bulk	2670 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2870 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2068 kcal
Lightly active	1–3 workouts/week	2370 kcal
Moderately active	3–5 workouts/week	2671 kcal
Very active	Hard training 6–7 days/week	2973 kcal

Macronutrient Breakdown at 2370 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	178 g	712 kcal
Carbohydrates	40%	237 g	948 kcal
Fat	30%	79 g	711 kcal

For weight loss at 1870 kcal/day, increase protein to 35% (164 g) to preserve muscle during the deficit.

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Frequently Asked Questions

How many calories should a 230 lb woman eat to lose weight?A lightly active 230 lb woman should eat approximately 1870 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2370 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 230 lbs?For a 230 lb woman, maintenance calories range from 2068 kcal (sedentary) to 2973 kcal (very active). The lightly active estimate of 2370 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