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Worked TDEE result

TDEE for a 20-Year-Old Woman - 5′3″ (160 cm) · 121 lb (55 kg)

A lightly active 20-year-old woman at 5′3″ (160 cm) and 121 lb (55 kg) has an estimated TDEE of 1,772 kcal/day. See estimated maintenance calories and a practical tip for this profile.

Your Stats

Start with your TDEE-based maintenance estimate, choose a goal, and compare macro splits for the same calorie target.

Formula: Mifflin-St Jeor

Sex: Female

Activity: Light

Body fat: Not provided

Stats basis: 55 kg at 160 cm

Estimated maintenance calories

1,772 kcal/day

Built from Mifflin-St Jeor and your selected activity level.

Mifflin-St Jeor is the default estimate when body fat is not provided, using your light activity setting. Compare the table to see how maintenance shifts at other activity levels.

Sedentary1,547 kcal/day
Light1,772 kcal/day
Moderate1,998 kcal/day
Very Active2,224 kcal/day
Athlete2,449 kcal/day

BMR

1,289 kcal/day

Resting baseline before activity is applied.

BMI

21.5

Your BMI is in the Normal range. Normal weight is generally the lowest risk range in this guide.

< 18.5Underweight
18.5 - 24.99Normal Weight
25 - 29.99Overweight
30+Obese

Ideal weight

Devine formula:52.7 kg

Hamwi formula:52.6 kg

Robinson formula:54.1 kg

Step 1: Choose your goal

5 goal options

Pick 1 of 5 calorie targets. Select a goal to preview its daily calories, weekly rate, and the 3 macro split options for that goal.

Calculate your TDEE

What This Estimate Means

At 5 ft 3 in (160 cm), 121 lb (55 kg), and a lightly active routine, this example estimates maintenance at 1,772 calories per day. Your actual needs may differ depending on your daily movement, exercise, and individual circumstances.

Practical Tip

If you're balancing college, work, or a changing weekly schedule, look at your activity across the whole week—not just your busiest day. Start with a typical routine and reassess the estimate after a few weeks of consistent habits.

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