What is the TDEE for a 250 lb woman?

The estimated TDEE for a lightly active 250 lb woman of average height and age 35 is approximately 2495 kcal/day. Sedentary would be 2177 kcal and very active would be 3130 kcal.

Calorie Guide · Imperial

Daily Calories for 250 lb Women

Q: How many calories should a 250 lb woman eat to lose weight?

A 250 lb woman who is lightly active should eat approximately 1995 kcal/day to lose about 1 lb per week. This is a 500 kcal deficit from the estimated TDEE of 2495 kcal.

Q: How many calories to maintain weight at 250 lbs?

To maintain weight at 250 lbs, a lightly active woman needs approximately 2495 kcal/day. This varies with activity level — from 2177 kcal (sedentary) to 3130 kcal (very active).

Exact calorie targets for 250 lb womans — weight loss, maintenance and muscle gain.

Calorie Needs: 250 lbs, Age 35

1814

BMR (at rest)

2177

Sedentary TDEE

2495
Lightly active TDEE

2812

Moderately active

1995

Weight loss target

2495

Maintenance

2795

Muscle gain target

How Many Calories Does a 250 lb Woman Need?

Using the Mifflin-St Jeor equation — the gold standard in nutrition science — a 250 lb woman (113.4 kg) of average height burns approximately 1814 kcal/day at rest (BMR). With typical daily activity, total calorie expenditure (TDEE) ranges from 2177 to 3130 kcal/day depending on activity level.

Current BMI at average height (5'4"): 42.9 — 🔴 Obese.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1745 kcal	~1.5 lbs/week
📉 Weight loss	1995 kcal	~1 lb/week
✅ Maintenance	2495 kcal	Weight stable
💪 Lean bulk	2795 kcal	~0.5–0.75 lbs/week
🏋️ Aggressive bulk	2995 kcal	~1 lb/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	2177 kcal
Lightly active	1–3 workouts/week	2495 kcal
Moderately active	3–5 workouts/week	2812 kcal
Very active	Hard training 6–7 days/week	3130 kcal

Macronutrient Breakdown at 2495 kcal (Maintenance)

Macro	% of Calories	Grams/day	Calories
Protein	30%	187 g	748 kcal
Carbohydrates	40%	250 g	1000 kcal
Fat	30%	83 g	747 kcal

For weight loss at 1995 kcal/day, increase protein to 35% (175 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 250 lb woman eat to lose weight?A lightly active 250 lb woman should eat approximately 1995 kcal/day to lose about 1 lb per week. This represents a 500 kcal deficit from the estimated TDEE of 2495 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 250 lbs?For a 250 lb woman, maintenance calories range from 2177 kcal (sedentary) to 3130 kcal (very active). The lightly active estimate of 2495 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