What is the BMR for a 24-year-old woman?

The estimated BMR (basal metabolic rate) for a 24-year-old woman of average height and weight is 1471 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 24

Calories for a 24-Year-Old Woman

Q: How many calories does a 24-year-old woman need?

A lightly active 24-year-old woman of average weight and height needs approximately 2023 kcal/day to maintain weight. Sedentary needs are around 1765 kcal, and very active around 2538 kcal.

Q: How many calories should a 24-year-old woman eat to lose weight?

A 24-year-old woman should eat approximately 1523 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 2023 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 24.

Calorie Needs at Age 24 — Average Woman

1471

BMR (at rest)

1765

Sedentary TDEE

2023
Lightly active TDEE

2280

Moderately active

1523

Weight loss target

2023

Maintenance

2323

Muscle gain target

How Many Calories Does a 24-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 24, the resting metabolic rate (BMR) is approximately 1471 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1765 kcal (sedentary) to 2538 kcal (very active).

Age 24 note: Metabolism is at its peak in your late teens and early twenties. Prioritize protein and resistance training to build muscle that pays dividends for decades.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1273 kcal	~0.75 kg/week
📉 Weight loss	1523 kcal	~0.5 kg/week
✅ Maintenance	2023 kcal	Weight stable
💪 Lean bulk	2323 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2523 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1765 kcal
Lightly active	1–3 workouts/week	2023 kcal
Moderately active	3–5 workouts/week	2280 kcal
Very active	Hard training 6–7 days/week	2538 kcal

How Metabolism Changes Around Age 24

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 24, your BMR of 1471 kcal reflects your current muscle mass, height and hormonal status. The single most effective way to maintain or raise your BMR is resistance training — each kilogram of lean muscle burns roughly 13 kcal/day at rest.

Age	Estimated BMR (woman)	Change vs age 24
18	1501 kcal	+30 kcal
19	1496 kcal	+25 kcal
24	1471 kcal	—
29	1446 kcal	-25 kcal
34	1421 kcal	-50 kcal

Macronutrient Split at 2023 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	152 g	608 kcal
Carbohydrates	40%	202 g	808 kcal
Fat	30%	67 g	603 kcal

At age 24, protein intake is especially important. Aim for at least 60–74 g/day to maintain muscle mass, whether you're in a deficit, at maintenance, or in a surplus.

Get personalized calorie targets based on your exact weight, height and activity level.

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Frequently Asked Questions

How many calories does a 24-year-old woman need per day?A lightly active 24-year-old woman of average size needs approximately 2023 kcal/day to maintain weight. This ranges from 1765 kcal (sedentary) to 2538 kcal (very active).

How many calories should a 24-year-old woman eat to lose weight?Aim for 1523 kcal/day — a 500 kcal deficit from the 2023 kcal maintenance estimate — to lose approximately 0.5 kg per week. Never go below 1200 kcal (women) or 1500 kcal (men) for extended periods.

Does age 24 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 24 the estimated BMR is 1471 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)