“How many calories should I eat?” is one of the most frequently asked questions in nutrition, but generic dietary recommendations like the standard “2,000 calories a day” label fail to account for individual height, age, body composition, and daily movement.
If you are a woman standing 5 feet 6 inches (167.6 cm) tall, your maintenance calorie requirements vary significantly depending on whether you work a desk job or log 10,000 steps a day, and whether you are in your 20s or 50s.
Below is the definitive reference guide, featuring exact clinical calculations, comprehensive activity charts, and macronutrient breakdowns for a 5’6” woman.
Quick Answer (Featured Snippet Summary)
A 5'6" (168 cm) woman weighing between 130 and 150 lbs needs between 1,650 and 2,350 calories per day to maintain her body weight:
• Sedentary (desk job, under 5,000 steps/day): 1,650 – 1,850 kcal/day
• Lightly Active (exercise 1–3 days/wk, 6,000–8,000 steps): 1,850 – 2,050 kcal/day
• Moderately Active (exercise 3–5 days/wk, 9,000–11,000 steps): 2,050 – 2,250 kcal/day
• Very Active (hard training 6+ days/wk, athletic jobs): 2,250 – 2,500+ kcal/day
The Math: How We Calculate Maintenance for a 5’6” Woman
Maintenance calories represent your Total Daily Energy Expenditure (TDEE). The clinical standard used by registered dietitians is the Mifflin-St Jeor equation:
1. Basal Metabolic Rate (BMR) Formula for Women
$$\text{BMR} = (10 \times \text{Weight in kg}) + (6.25 \times \text{Height in cm}) - (5 \times \text{Age}) - 161$$
For a 5’6” woman:
- Height: 5’6” = 66 inches = 167.6 cm
- Height constant: $6.25 \times 167.6 = \mathbf{1,047.5}$
2. Sample Calculation (Age 32, 140 lbs, 5’6”)
- Weight in kg: $140 \text{ lbs} \div 2.2046 = \mathbf{63.5\text{ kg}}$
- $\text{BMR} = (10 \times 63.5) + 1,047.5 - (5 \times 32) - 161$
- $\text{BMR} = 635 + 1,047.5 - 160 - 161 = \mathbf{1,361.5\text{ calories/day}}$
This means her body burns roughly 1,362 calories simply staying alive at rest.
3. Applying the Activity Multiplier
To find true maintenance, multiply BMR by physical activity:
- Desk Job / Sedentary (× 1.2): $1,362 \times 1.2 = \mathbf{1,634\text{ kcal/day}}$
- Light Exercise 2x/week (× 1.375): $1,362 \times 1.375 = \mathbf{1,873\text{ kcal/day}}$
- CrossFit or Running 4x/week (× 1.55): $1,362 \times 1.55 = \mathbf{2,111\text{ kcal/day}}$
Find Your Exact Number: Use our Free Calorie Target Calculator to instantly personalize this calculation with your exact age and weight.
Complete Maintenance Calorie Chart: 5’6” Woman
Look up your age and current body weight below to find your estimated daily maintenance target across activity levels:
| Weight | Age | Sedentary (Desk Job) | Light Activity (1–3 days) | Moderate Activity (3–5 days) | High Activity (6+ days) |
|---|---|---|---|---|---|
| 130 lbs (59 kg) | 25 | 1,675 kcal | 1,920 kcal | 2,165 kcal | 2,410 kcal |
| 130 lbs (59 kg) | 40 | 1,585 kcal | 1,815 kcal | 2,050 kcal | 2,280 kcal |
| 130 lbs (59 kg) | 55 | 1,495 kcal | 1,710 kcal | 1,930 kcal | 2,150 kcal |
| 140 lbs (63.5 kg) | 25 | 1,725 kcal | 1,975 kcal | 2,225 kcal | 2,480 kcal |
| 140 lbs (63.5 kg) | 40 | 1,635 kcal | 1,875 kcal | 2,110 kcal | 2,350 kcal |
| 140 lbs (63.5 kg) | 55 | 1,545 kcal | 1,770 kcal | 1,995 kcal | 2,220 kcal |
| 150 lbs (68 kg) | 25 | 1,780 kcal | 2,040 kcal | 2,300 kcal | 2,560 kcal |
| 150 lbs (68 kg) | 40 | 1,690 kcal | 1,935 kcal | 2,180 kcal | 2,430 kcal |
| 150 lbs (68 kg) | 55 | 1,600 kcal | 1,835 kcal | 2,070 kcal | 2,300 kcal |
| 160 lbs (72.5 kg) | 25 | 1,835 kcal | 2,100 kcal | 2,370 kcal | 2,640 kcal |
| 160 lbs (72.5 kg) | 40 | 1,745 kcal | 2,000 kcal | 2,250 kcal | 2,510 kcal |
| 160 lbs (72.5 kg) | 55 | 1,655 kcal | 1,900 kcal | 2,140 kcal | 2,380 kcal |
What Does a 2,000-Calorie Maintenance Day Look Like in Real Food?
For a moderately active 5’6” woman maintaining at 2,000 calories, here is an evidence-based balanced macronutrient split (30% Protein, 40% Carbohydrates, 30% Fat):
- Protein: 150g (600 kcal) — supports muscle recovery, satiety, and bone health.
- Carbohydrates: 200g (800 kcal) — fuels daily cognitive demands and workout intensity.
- Fats: 67g (600 kcal) — supports optimal hormonal balance and micronutrient absorption.
Sample Meal Breakdown:
- Breakfast (450 kcal): 3 scrambled eggs with spinach, 1 slice sourdough toast with 1/3 avocado, black coffee.
- Lunch (520 kcal): Grilled chicken breast bowl with quinoa, roasted sweet potatoes, mixed greens, and 1 tbsp olive oil vinaigrette.
- Afternoon Snack (280 kcal): 1 cup 2% Greek yogurt with 1/2 cup blueberries and 1 oz raw almonds.
- Dinner (600 kcal): Pan-seared wild salmon fillet (6 oz), steamed broccoli florets, and 1 cup jasmine rice with sesame seeds.
- Evening (150 kcal): 1 square dark chocolate (85%) with herbal chamomile tea.
Customize Your Ratios: Adjust your personal protein, carb, and fat distribution on our Interactive Macro Split Calculator.
3 Reasons Your Maintenance Calories Fluctuate Day to Day
If you eat your exact calculated maintenance calories every day, will your weight stay identical on the scale? No. Daily scale weight fluctuates due to three non-fat variables:
- Menstrual Cycle Phases: During the luteal phase (the 10–14 days before menstruation), resting metabolic rate increases by 2% to 9% (~100 to 200 kcal/day), while progesterone can cause 2 to 5 pounds of temporary water retention.
- Sodium and Carbohydrate Storage: Each gram of stored glycogen in your muscle tissue binds 3 to 4 grams of water. A carbohydrate-rich meal will cause a temporary scale bump without adding an ounce of fat.
- NEAT Variation: On high-stress days, spontaneous physical movement (foot tapping, pacing, posture) often decreases, subtly reducing your daily calorie burn by 150–200 calories.
Summary & Next Steps
- Identify your daily activity realistically (sedentary desk job vs. consistent training).
- Use our Daily Calorie Target Calculator to confirm your exact baseline.
- Split your maintenance calories into optimal macros using the Macro Calculator.
- Check your TDEE Expenditure Breakdown to see where your daily calories are burned.