Maintenance Calories for Active Women
Caloric needs for an active woman. TDEE and macro distribution.
Calorie calculation examples by profile
Active woman, 25 years old, 121 lbs, 5'3"
Active woman, 30 years old, 132 lbs, 5'5"
Very active woman, 28 years old, 128 lbs, 5'4"
Female athlete, 26 years old, 137 lbs, 5'6"
What qualifies as an active woman?
An active woman exercises regularly: 3 to 5 workout sessions per week, or has a physically demanding job, or both. This includes runners, fitness enthusiasts, CrossFitters, swimmers, or those combining daily walking with training. Activity significantly increases caloric needs compared to sedentary women.
Calculating your TDEE as an active woman
The TDEE (Total Daily Energy Expenditure) for an active woman is calculated by multiplying BMR by an activity factor of 1.55 (moderately active: 3-5 days of exercise) to 1.725 (very active: 6-7 days). Typically, an active woman weighing 132 lbs has a TDEE between 2000 and 2400 calories depending on exercise intensity.
The importance of protein
For active women, protein is crucial. The target is 0.6 to 0.9g per pound of body weight, or 80-120g for a 132 lb woman. Protein supports muscle recovery, satiety, and lean mass maintenance. Spread it across at least 4 meals to optimize protein synthesis.
Balancing macros and performance
An active woman needs carbohydrates to fuel workouts. An effective distribution: 35-45% carbs, 25-30% protein, 25-35% fat. On intense training days, increase carbs. On rest days, prioritize protein and fat. This cycling approach optimizes energy and recovery.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Maintenance for Active Women
Being active requires adapted nutrition. This guide helps you understand your caloric needs and maintain weight while optimizing performance.
Calculate Your TDEE as an Active Woman
The Mifflin-St Jeor Formula
Step 1: BMR BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Step 2: Activity Factor
- Moderately active (3-5 sessions/week): x 1.55
- Very active (6-7 sessions/week): x 1.725
- Athlete (2x per day): x 1.9
Practical Example
Woman, 28 years old, 5’5”, 132 lbs, 4 workout sessions per week:
- BMR = (10 x 60) + (6.25 x 165) - (5 x 28) - 161 = 1330 kcal
- TDEE = 1330 x 1.55 = 2062 kcal
To maintain her weight, this woman needs approximately 2050-2100 calories daily.
Macro Distribution for Active Women
| Macro | Percentage | Grams (on 2100 kcal) |
|---|---|---|
| Protein | 25-30% | 131-157g |
| Carbs | 35-45% | 184-236g |
| Fat | 25-35% | 58-82g |
Adjustment by Day
Intense training day (strength or cardio 60+ min)
- Carbs: 45%
- Protein: 25%
- Fat: 30%
Rest or light activity day
- Carbs: 35%
- Protein: 30%
- Fat: 35%
Sample 2100 Calorie Day
Breakfast (450 kcal)
- 3 scrambled eggs (210 kcal)
- 1 slice whole grain bread (80 kcal)
- 1/2 avocado (120 kcal)
- Black coffee
Lunch (550 kcal)
- 150g salmon (280 kcal)
- 200g quinoa (120 kcal)
- Grilled vegetables (80 kcal)
- Light vinaigrette (70 kcal)
Pre-workout snack (250 kcal)
- 1 banana (100 kcal)
- 30g oatmeal (110 kcal)
- 10g honey (40 kcal)
Post-workout dinner (600 kcal)
- 180g grilled chicken (280 kcal)
- 250g sweet potato (200 kcal)
- Steamed broccoli (50 kcal)
- 1 tablespoon olive oil (70 kcal)
Evening snack (250 kcal)
- 200g Greek yogurt (140 kcal)
- 20g walnuts (110 kcal)
Signs You’re Not Eating Enough
Physical Symptoms
- Fatigue despite good sleep
- Difficulty progressing or decreased performance
- Slow recovery between sessions
- Frequent injuries or tendinitis
- Constantly feeling cold
Hormonal Symptoms
- Irregular or absent menstrual cycles (amenorrhea)
- Decreased libido
- Significant mood swings
What to Do?
If you have several of these symptoms, increase intake by 200-300 kcal for 2 weeks and observe changes.
Common Mistakes
- Underestimating needs: Many active women eat as if they were sedentary
- Neglecting carbs: Carbohydrates fuel performance, don’t fear them
- Insufficient protein: Aim for at least 0.6g/lb body weight
- Ignoring recovery: The post-workout meal is crucial, don’t skip it
Voical for Active Women
With an active lifestyle, your calorie budget is more generous, but that doesn’t mean eating anything. Voical helps verify you’re meeting your protein and carbohydrate needs, essential for performance. Photograph your meals and instantly see if you’re on track to maintain your energy and performance.