Calories to lose weight at 220 lb
At 220 lb (100 kg), a woman of average height needs about 2,360 kcal a day to maintain, and a man about 2,700, with light exercise.
Updated October 2026
Daily calories for a woman at 220 lb
For a 30-year-old, 165 cm tall. Rounded to the nearest 10. Targets under 1,200 kcal are raised to that floor.
| Activity | Maintain | Lose 0.5 lb/week | Lose 1 lb/week |
|---|---|---|---|
| Sedentary | 2,060 | 1,810 | 1,560 |
| Lightly active | 2,360 | 2,110 | 1,860 |
| Moderately active | 2,660 | 2,410 | 2,160 |
| Very active | 2,960 | 2,710 | 2,460 |
| Extra active | 3,260 | 3,010 | 2,760 |
Daily calories for a man at 220 lb
For a 30-year-old, 178 cm tall. Rounded to the nearest 10. Targets under 1,500 kcal are raised to that floor.
| Activity | Maintain | Lose 0.5 lb/week | Lose 1 lb/week |
|---|---|---|---|
| Sedentary | 2,360 | 2,110 | 1,860 |
| Lightly active | 2,700 | 2,450 | 2,200 |
| Moderately active | 3,050 | 2,800 | 2,550 |
| Very active | 3,390 | 3,140 | 2,890 |
| Extra active | 3,730 | 3,480 | 3,230 |
Other weights
An estimate for planning, not medical advice. Not for children, pregnancy, or anyone with a medical condition.
Questions
How many calories should a 220 lb woman eat to lose weight?
For a 30-year-old woman who is 165 cm (5 ft 5 in) and exercises 1 to 3 days a week, about 1,860 kcal a day loses about 1 lb (0.45 kg) a week. Maintenance is about 2,360 kcal.
How many calories should a 220 lb man eat to lose weight?
For a 30-year-old man who is 178 cm (5 ft 10 in) and exercises 1 to 3 days a week, about 2,200 kcal a day loses about 1 lb (0.45 kg) a week. Maintenance is about 2,700 kcal.
How big a calorie deficit should I use?
A deficit of 250 kcal a day is about 0.5 lb a week and 500 kcal about 1 lb a week, using the rule of thumb that 3,500 kcal is about a pound. A smaller deficit is easier to keep up.
Why are these numbers different from my own?
They assume age 30 and an average height. Taller, older or more muscular people differ. Enter your own details in the calorie calculator for a closer figure.
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