What is the BMR for a 38-year-old woman?

The estimated BMR (basal metabolic rate) for a 38-year-old woman of average height and weight is 1401 kcal/day, calculated using the Mifflin-St Jeor equation.

Calorie Guide · Age 38

Calories for a 38-Year-Old Woman

Q: How many calories does a 38-year-old woman need?

A lightly active 38-year-old woman of average weight and height needs approximately 1927 kcal/day to maintain weight. Sedentary needs are around 1681 kcal, and very active around 2417 kcal.

Q: How many calories should a 38-year-old woman eat to lose weight?

A 38-year-old woman should eat approximately 1427 kcal/day to lose about 0.5 kg (1 lb) per week. This is a 500 kcal deficit from the estimated maintenance of 1927 kcal.

BMR, TDEE and exact calorie targets for weight loss, maintenance and muscle gain at age 38.

Calorie Needs at Age 38 — Average Woman

1401

BMR (at rest)

1681

Sedentary TDEE

1927
Lightly active TDEE

2172

Moderately active

1427

Weight loss target

1927

Maintenance

2227

Muscle gain target

How Many Calories Does a 38-Year-Old Woman Need?

Using the Mifflin-St Jeor equation with average US height and weight for a woman aged 38, the resting metabolic rate (BMR) is approximately 1401 kcal/day. With typical daily activity included, total calorie expenditure (TDEE) ranges from 1681 kcal (sedentary) to 2417 kcal (very active).

Age 38 note: Metabolism begins slowing ~1–2% per decade after 30. Maintaining muscle through resistance training and adequate protein (0.7–1 g/lb) offsets most of this decline.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1177 kcal	~0.75 kg/week
📉 Weight loss	1427 kcal	~0.5 kg/week
✅ Maintenance	1927 kcal	Weight stable
💪 Lean bulk	2227 kcal	~0.25 kg/week
🏋️ Aggressive bulk	2427 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, minimal movement	1681 kcal
Lightly active	1–3 workouts/week	1927 kcal
Moderately active	3–5 workouts/week	2172 kcal
Very active	Hard training 6–7 days/week	2417 kcal

How Metabolism Changes Around Age 38

Metabolic rate declines approximately 1–2% per decade after age 30, driven primarily by muscle loss (sarcopenia) rather than any inherent slowdown. At age 38, your BMR of 1401 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 38
28	1451 kcal	+50 kcal
33	1426 kcal	+25 kcal
38	1401 kcal	—
43	1376 kcal	-25 kcal
48	1351 kcal	-50 kcal

Macronutrient Split at 1927 kcal

Macro	% of Calories	Grams/day	Calories
Protein	30%	145 g	580 kcal
Carbohydrates	40%	193 g	772 kcal
Fat	30%	64 g	576 kcal

At age 38, 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 38-year-old woman need per day?A lightly active 38-year-old woman of average size needs approximately 1927 kcal/day to maintain weight. This ranges from 1681 kcal (sedentary) to 2417 kcal (very active).

How many calories should a 38-year-old woman eat to lose weight?Aim for 1427 kcal/day — a 500 kcal deficit from the 1927 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 38 affect how many calories you burn?Yes. Every decade after 30, BMR drops ~1–2% mainly due to muscle loss. At age 38 the estimated BMR is 1401 kcal — compare to 1441 kcal at age 30. Resistance training largely offsets this decline.

Related Age Guides

Sources

WHO CDC Mifflin-St Jeor (PubMed)