What is the BMR for a 29-year-old woman?

The estimated BMR (basal metabolic rate) for a 29-year-old woman of average height and weight is 1446 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 29

Calories for a 29-Year-Old Woman

Q: How many calories does a 29-year-old woman need?

A lightly active 29-year-old woman of average weight and height needs approximately 1988 kcal/day to maintain weight. Sedentary needs are around 1735 kcal, and very active around 2495 kcal.

Q: How many calories should a 29-year-old woman eat to lose weight?

A 29-year-old woman should eat approximately 1488 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 1988 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 29.

Calorie Needs at Age 29 — Average Woman

1446

BMR (at rest)

1735

Sedentary TDEE

1988
Lightly active TDEE

2241

Moderately active

1488

Weight loss target

1988

Maintenance

2288

Muscle gain target

How Many Calories Does a 29-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 29, the resting metabolic rate (BMR) is approximately 1446 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1735 kcal (sedentary) to 2495 kcal (very active).

Age 29 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	1238 kcal	~0.75 kg/week
📉 Weight loss	1488 kcal	~0.5 kg/week
✅ Maintenance	1988 kcal	Weight stable
💪 Lean bulk	2288 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2488 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1735 kcal
Lightly active	1–3 workouts/week	1988 kcal
Moderately active	3–5 workouts/week	2241 kcal
Very active	Hard training 6–7 days/week	2495 kcal

How Metabolism Changes Around Age 29

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 29, your BMR of 1446 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 29
19	1496 kcal	+50 kcal
24	1471 kcal	+25 kcal
29	1446 kcal	—
34	1421 kcal	-25 kcal
39	1396 kcal	-50 kcal

Macronutrient Split at 1988 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	149 g	596 kcal
Carbohydrates	40%	199 g	796 kcal
Fat	30%	66 g	594 kcal

At age 29, 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 29-year-old woman need per day?A lightly active 29-year-old woman of average size needs approximately 1988 kcal/day to maintain weight. This ranges from 1735 kcal (sedentary) to 2495 kcal (very active).

How many calories should a 29-year-old woman eat to lose weight?Aim for 1488 kcal/day — a 500 kcal deficit from the 1988 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 29 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 29 the estimated BMR is 1446 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)