Daily calories for a sedentary woman at 60 kg
By Jesús Narváez Tamés ·
Worked Mifflin-St Jeor example: a 30-year-old woman, 165 cm and 60 kg, no training. A reference, not a prescription.
1584kcal/day
- Sex
- Female
- Age
- 30 years
- Height
- 165 cm
- Weight
- 60 kg
- Activity
- Sedentary (little or no exercise)
- BMR
- 1320 kcal
- Maintenance
- 1584 kcal
This example is a 30-year-old woman, 165 cm and 60 kg, who does not train. It matches “daily calories for women” when no sport and no goal are given: maintenance, so weight stays put.
If you train, even twice a week, this number is low and you would under-eat by accident. Change it in the calculator below with your height, weight and real training days. Two people at 60 kg can be hundreds of kcal apart on that alone.
How this was calculated
Mifflin-St Jeor and an activity factor of 1.2. No further adjustment: the figure is maintenance.
Nearby values
The same calculation changing only the weight. The highlighted row is this example.
| Weight | Result |
|---|---|
| 50 kg | 1464 kcal/day |
| 55 kg | 1524 kcal/day |
| 60 kg | 1584 kcal/day |
| 65 kg | 1644 kcal/day |
| 70 kg | 1704 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 (1320 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 60 kg woman need if she does not exercise?+
Maintenance for this example is 1584 kcal/day (BMR 1320 × 1.2). It goes up as soon as there are steps or sessions the sedentary factor does not count.
Can I use this figure to lose weight?+
Maintenance for this example is 1584 kcal/day (BMR 1320 × 1.2). Not as it stands: this is maintenance. Fat loss means eating about 15–20% below your own maintenance, not below this example.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.