Calories to lose weight: a 70 kg woman
By Jesús Narváez Tamés ·
Worked 20% deficit: a 35-year-old woman, 165 cm and 70 kg, light activity (1–3 days). Expect about half a kilo a week.
1535kcal/day
- Sex
- Female
- Age
- 35 years
- Height
- 165 cm
- Weight
- 70 kg
- Activity
- Light (1-3 days/week)
- BMR
- 1395 kcal
- Maintenance
- 1918 kcal
- Cut (lose fat)
- 1535 kcal
A 35-year-old woman, 165 cm and 70 kg, with little more than 1–3 days of activity. The figure above is not maintenance: it is 20% lower, the deficit PesaFit uses to lose fat without wrecking training.
Eating under your basal metabolic rate for weeks does not make fat loss work better. It makes the plan fail and muscle drop. If your weight or gym days are different, do not copy the number. Recalculate, and if you want grams, open the macro example of the same profile.
How this was calculated
Mifflin-St Jeor and an activity factor of 1.375. Then the “Cut (lose fat)” goal is applied (-20 %).
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result |
|---|---|
| 60 kg | 1425 kcal/day |
| 65 kg | 1480 kcal/day |
| 70 kg | 1535 kcal/day |
| 75 kg | 1590 kcal/day |
| 80 kg | 1645 kcal/day |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
Scenario comparison
BMR limit (1395 kcal)Avoid eating below your BMR for extended periods: it increases the risk of metabolic adaptation and muscle loss.
Turn these calories into a daily menu
Generate a full day at maintenance, cut or bulk with breakfast, lunch, dinner and a snack.
Open the calculator without this example
Frequently asked questions
How many calories should you eat to lose weight?+
To lose fat, this example eats 1535 kcal/day, 20% below maintenance (1918). About 20% under your maintenance is close to 0.5 kg a week. More aggressive is harder to keep.
Why not cut the number further to go faster?+
To lose fat, this example eats 1535 kcal/day, 20% below maintenance (1918). Below BMR, hunger and muscle loss eat the plan. Change the timeline, not the calorie floor.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.