Daily calories for a woman who trains 3-5 days
By Jesús Narváez Tamés ·
Maintenance for a 28-year-old woman, 168 cm and 62 kg, who trains three to five days a week. What she eats to perform without changing weight.
2122kcal/day
- Sex
- Female
- Age
- 28 years
- Height
- 168 cm
- Weight
- 62 kg
- Activity
- Moderate (3-5 days/week)
- BMR
- 1369 kcal
- Maintenance
- 2122 kcal
This example is a 28-year-old woman, 168 cm and 62 kg, who lifts or runs three to five days a week. It is the opposite case to the sedentary woman: the risk here is not overeating, it is under-eating by accident and training worse.
Many women who train eat as if they did not, then stall or get injured. If your weight is stable and your sessions feel good, you are on track. If you feel tired all the time or your cycle changes, check you reach this figure before cutting anything.
How this was calculated
Mifflin-St Jeor and an activity factor of 1.55. No further adjustment: the figure is maintenance.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result |
|---|---|
| 52 kg | 1967 kcal/day |
| 57 kg | 2044 kcal/day |
| 62 kg | 2122 kcal/day |
| 67 kg | 2199 kcal/day |
| 72 kg | 2277 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 (1369 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 does a 62 kg woman who trains need?+
Maintenance for this example is 2122 kcal/day (BMR 1369 × 1.55). That is several hundred kcal more than if she did not train, and it is the figure to hold weight, not lose it.
What happens if I eat less than that while training?+
Maintenance for this example is 2122 kcal/day (BMR 1369 × 1.55). A small, planned deficit is fine. A large, accidental one usually brings fatigue, poorer recovery and plateaus.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.