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A 6-foot-tall, 28-year-old sedentary woman who weighs 200 pounds would calculate her BMR as follows: 655 + (4.35 x 200) + (4.7 x 72) - (4.7 x 28) = 1,731 BMR. 1,731 times 1.2 = 2,077 calories needed each day.
Sedentary men and women need about 13 calories per pound of body weight each day. This means a 130-pound sedentary woman needs 1,690 calories and a 170-pound sedentary man requires 2,210 calories each day to maintain a healthy weight.or effective weight loss, women require 1,000 to 1,600 calories and most men need 1,200 to 1,600 calories per day. You can estimate your calorie needs for weight loss by multiplying your ideal body weight by 10. If your ideal weight is 120 pounds, eat about 1,200 calories per day to help reach that goal.