How many calories should I eat to lose weight?

Eat 500 kcal below your TDEE to lose approximately 0.5 kg per week. Never go below 1200 kcal (women) or 1500 kcal (men) for extended periods.

What is TDEE and why does it matter?

TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day. Eating below TDEE creates a deficit that causes fat loss.

How accurate are online calorie calculators?

Mifflin-St Jeor formula has ~10-15% margin of error. Use calculated values as starting points and adjust based on 2-3 weeks of actual results.

Calorie Guide

Daily Calories for 85 kg Women

Exact calorie targets for 85 kg women — weight loss, maintenance and muscle gain.

Calorie Needs: 85 kg Woman, Age 35, 163 cm

1533

BMR (at rest)

1840

Sedentary TDEE

2108
Lightly active TDEE

2376

Moderately active

1608

Weight loss target

2108

Maintenance

2408

Muscle gain target

How Many Calories Does a 85 kg Woman Need?

Using the Mifflin-St Jeor equation — the most validated formula in nutrition science — a 85 kg woman of average height (163 cm) aged 35 burns approximately 1533 kcal/day at rest (BMR). With typical daily activity added, total daily calorie expenditure (TDEE) ranges from 1840 to 2644 kcal depending on lifestyle.

Calorie Targets by Goal

Goal	Daily Calories	Expected Result
🔵 Aggressive weight loss	1358 kcal	~0.75 kg/week
📉 Weight loss	1608 kcal	~0.5 kg/week
✅ Maintenance	2108 kcal	Weight stable
💪 Lean bulk	2408 kcal	~0.25–0.3 kg/week
🏋️ Aggressive bulk	2608 kcal	~0.5 kg/week

Calorie Needs by Activity Level

Activity Level	Description	Daily Calories
Sedentary	Desk job, no exercise	1840 kcal
Lightly active	1–3 workouts/week	2108 kcal
Moderately active	3–5 workouts/week	2376 kcal
Very active	Hard training 6–7 days/week	2644 kcal

What Is the BMI for 85 kg at Average Height?

For a woman of average height (163 cm), a weight of 85 kg gives a BMI of 32.0 — in the obese range. BMI is one indicator, but waist circumference and body composition provide additional context.

BMI at 85 kg (163 cm average height for women):
BMI = 85 ÷ (1.63)² = 85 ÷ 2.6569 = 32.0
Category: 🔴 Obese

Macronutrient Split for 85 kg Women

At 2108 kcal/day (maintenance), a balanced macronutrient split:

Macro	% of calories	Grams/day	Calories
Protein	30%	158 g	632 kcal
Carbohydrates	40%	211 g	843 kcal
Fat	30%	70 g	632 kcal

For weight loss (1608 kcal/day), increase protein to 35% (141 g) to preserve muscle during the deficit.

Frequently Asked Questions

How many calories should a 85 kg woman eat to lose weight?A 85 kg woman who is lightly active should eat approximately 1608 kcal/day to lose ~0.5 kg per week. This is based on a 500 kcal deficit from the estimated TDEE of 2108 kcal. Use our TDEE calculator for a personalized number.

How many calories to maintain weight at 85 kg?For a 85 kg woman, maintenance calories range from 1840 kcal (sedentary) to 2644 kcal (very active). The lightly active estimate of 2108 kcal/day applies to most people with moderate daily movement and 1–3 workouts per week.

Does calorie need change as weight changes?Yes — your TDEE decreases as you lose weight and increases as you gain weight. Recalculate your calorie targets every 4–6 weeks during a diet to ensure your deficit hasn't shrunk too much.

Get personalized calorie targets based on your exact data.

Calculate My TDEE →

Sources

WHO CDC

Daily Calories for 85 kg Women

Calorie Needs: 85 kg Woman, Age 35, 163 cm

How Many Calories Does a 85 kg Woman Need?

Calorie Targets by Goal

Calorie Needs by Activity Level

What Is the BMI for 85 kg at Average Height?

Macronutrient Split for 85 kg Women

Frequently Asked Questions

Related Pages

Sources

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