Calorie Calculator

Worked TDEE result

TDEE for a 30-Year-Old Woman - 5′5″ (165 cm) · 143 lb (65 kg)

A moderately active 30-year-old woman at 5′5″ (165 cm) and 143 lb (65 kg) has an estimated TDEE of 2,140 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: Katch-McArdle

Sex: Female

Activity: Moderate

Body fat: 28% (Average)

Stats basis: 65 kg at 165 cm

Estimated maintenance calories

2,140 kcal/day

Built from Katch-McArdle and your selected activity level.

Katch-McArdle uses your valid 3-60% body fat input for a lean-mass estimate at the moderate activity setting. Compare the table to see how maintenance shifts at other activity levels.

Sedentary1,657 kcal/day
Light1,899 kcal/day
Moderate2,140 kcal/day
Very Active2,382 kcal/day
Athlete2,624 kcal/day

BMR

1,381 kcal/day

Resting baseline before activity is applied.

BMI

23.9

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:57.2 kg

Hamwi formula:57.1 kg

Robinson formula:57.4 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 5 in (165 cm), 143 lb (65 kg), and a moderately active routine, this example estimates maintenance at 2,140 calories per day. Your personal maintenance needs may be higher or lower depending on your actual routine and individual factors.

Practical Tip

If you are trying to maintain your weight while juggling work, family, and exercise, focus on habits you can repeat. Use this estimate as a starting reference, and compare it with your average weight trend over several weeks rather than reacting to daily fluctuations.

Related TDEE examples