BMR for women 5′4″ — chart by weight and age
Computed values for 5′4″ (162.6 cm). Example: age 30, 128 lb → BMR 1,285 kcal, moderate activity TDEE 1,992 kcal.
BMR chart, 5′4″ women (kcal/day)
| Weight / age | 20 | 30 | 40 | 50 | 60 |
|---|---|---|---|---|---|
| 104 lb | 1,225 | 1,175 | 1,125 | 1,075 | 1,025 |
| 115 lb | 1,275 | 1,225 | 1,175 | 1,125 | 1,075 |
| 126 lb | 1,325 | 1,275 | 1,225 | 1,175 | 1,125 |
| 137 lb | 1,375 | 1,325 | 1,275 | 1,225 | 1,175 |
| 148 lb | 1,425 | 1,375 | 1,325 | 1,275 | 1,225 |
| 159 lb | 1,475 | 1,425 | 1,375 | 1,325 | 1,275 |
| 170 lb | 1,525 | 1,475 | 1,425 | 1,375 | 1,325 |
| 181 lb | 1,575 | 1,525 | 1,475 | 1,425 | 1,375 |
| 192 lb | 1,625 | 1,575 | 1,525 | 1,475 | 1,425 |
Computed with Mifflin–St Jeor. Multiply by your activity factor for TDEE.
The formula
Example: 35-year-old man, 5′10″ (177.8 cm), 180 lb (81.6 kg) → 1,758 kcal BMR; moderately active (×1.55) TDEE 2,725 kcal.
Setting a target
A 500 kcal daily deficit is the common rule of thumb for about 1 lb (0.45 kg) per week. Lifting weights and eating around 1.6 g/kg protein helps protect lean mass (the general adult RDA is 0.8 g/kg).
FAQ
Average BMR for women 5′4″?
About 1,285 kcal/day at age 30 and 128 lb (Mifflin–St Jeor). See the chart above for other weights and ages.
TDEE for women 5′4″?
At 30 and 128 lb: sedentary 1,542, light 1,767, moderate 1,992 kcal/day.
How many calories to lose weight at 5′4″?
From a moderate-activity TDEE of 1,992 kcal, −500 gives about 1,492 kcal/day for ~1 lb/week.
How much does BMR change per pound?
Each kg (2.2 lb) adds 10 kcal; each year of age subtracts 5 kcal.
Sources
- Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr 1990;51(2):241–247. doi:10.1093/ajcn/51.2.241
- Frankenfield D, et al. Systematic review of RMR prediction equations — Mifflin–St Jeor most accurate. J Am Diet Assoc 2005;105(5):775–789. doi:10.1016/j.jada.2005.02.005
- Roza AM, Shizgal HM. Revised Harris–Benedict. Am J Clin Nutr 1984;40(1):168–182. doi:10.1093/ajcn/40.1.168
- Protein 1.6 g/kg (resistance-training adults): Morton RW, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine (Br J Sports Med) 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608
- Activity multipliers (1.2–1.9) are conventional estimates; individual variation is large.
Formulas and sources checked 2026-10-16. Not medical advice. Pregnant, nursing, under 18 or with a medical condition — ask a professional.