What is the BMR for a 28-year-old woman?

The estimated BMR (basal metabolic rate) for a 28-year-old woman of average height and weight is 1451 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 28

Calories for a 28-Year-Old Woman

Q: How many calories does a 28-year-old woman need?

A lightly active 28-year-old woman of average weight and height needs approximately 1995 kcal/day to maintain weight. Sedentary needs are around 1741 kcal, and very active around 2503 kcal.

Q: How many calories should a 28-year-old woman eat to lose weight?

A 28-year-old woman should eat approximately 1495 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 1995 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 28.

Calorie Needs at Age 28 — Average Woman

1451

BMR (at rest)

1741

Sedentary TDEE

1995
Lightly active TDEE

2249

Moderately active

1495

Weight loss target

1995

Maintenance

2295

Muscle gain target

How Many Calories Does a 28-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 28, the resting metabolic rate (BMR) is approximately 1451 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1741 kcal (sedentary) to 2503 kcal (very active).

Age 28 note: Metabolism remains strong through your late twenties. This is the best window to build lean muscle mass — it raises your resting BMR long-term.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1245 kcal	~0.75 kg/week
📉 Weight loss	1495 kcal	~0.5 kg/week
✅ Maintenance	1995 kcal	Weight stable
💪 Lean bulk	2295 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2495 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1741 kcal
Lightly active	1–3 workouts/week	1995 kcal
Moderately active	3–5 workouts/week	2249 kcal
Very active	Hard training 6–7 days/week	2503 kcal

How Metabolism Changes Around Age 28

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 28, your BMR of 1451 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 28
18	1501 kcal	+50 kcal
23	1476 kcal	+25 kcal
28	1451 kcal	—
33	1426 kcal	-25 kcal
38	1401 kcal	-50 kcal

Macronutrient Split at 1995 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	150 g	600 kcal
Carbohydrates	40%	200 g	800 kcal
Fat	30%	66 g	594 kcal

At age 28, 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.

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Frequently Asked Questions

How many calories does a 28-year-old woman need per day?A lightly active 28-year-old woman of average size needs approximately 1995 kcal/day to maintain weight. This ranges from 1741 kcal (sedentary) to 2503 kcal (very active).

How many calories should a 28-year-old woman eat to lose weight?Aim for 1495 kcal/day — a 500 kcal deficit from the 1995 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 28 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 28 the estimated BMR is 1451 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)