How many calories should a 30-year-old female (very active) eat to gain muscle?
Answer
2,717 calories/day
BMR: 1,401 cal/dayTDEE (Very Active): 2,417 cal/dayGoal: Gain Muscle — TDEE + 300 cal surplus for lean muscle gainBased on 5'5", 150 lbs
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How We Calculated This
BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161
BMR = (10 × 68.0) + (6.25 × 165.1) - (5 × 30) - 161 = 1401. TDEE = 1401 × 1.725 = 2417. Target = 2417 + 300 = 2717
Related Calculations
How many calories should a 18-year-old male (sedentary) eat to lose weight?1,711 calories/dayHow many calories should a 18-year-old male (sedentary) eat to maintain weight?2,211 calories/dayHow many calories should a 18-year-old male (sedentary) eat to gain muscle?2,511 calories/dayHow many calories should a 18-year-old male (lightly active) eat to lose weight?2,034 calories/dayHow many calories should a 18-year-old male (lightly active) eat to maintain weight?2,534 calories/day
Calculated using verified formulas. Last updated March 2026.