TDEE Calculator for Women
Your Total Daily Energy Expenditure is the number of calories you burn in a day. This calculator uses the female version of the Mifflin-St Jeor equation, so your result reflects women's physiology rather than a generic average.
TDEE Calculator
Calculate your Total Daily Energy Expenditure - the number of calories you burn per day
Enter your details and click calculate to see your results
Why a TDEE Calculator Made for Women?
Most “universal” calculators default to formulas centred on male physiology. Women generally carry a higher proportion of essential body fat and have a lower average lean mass, which lowers resting metabolism at the same height and weight. The Mifflin-St Jeor equation includes a sex-specific constant (−161 for women), and this calculator uses it directly, so your BMR and TDEE aren't inflated by a male baseline.
How Your TDEE Is Calculated
- BMR (Basal Metabolic Rate) — calories burned at rest:
(10 × weight kg) + (6.25 × height cm) − (5 × age) − 161. - TDEE — your BMR multiplied by an activity factor (1.2 sedentary → 1.9 extremely active).
Turning TDEE Into Calorie Goals
| Goal | Calories vs TDEE | Notes |
|---|---|---|
| Fat loss | −15% to −20% | Keep protein high to protect muscle |
| Maintenance | At TDEE | Hold weight and support training |
| Muscle / glute growth | +5% to +10% | Small surplus, progressive training |
Factors That Shift a Woman's TDEE
- Menstrual cycle: resting energy can rise modestly in the luteal phase (the week or so before your period). It's minor — no need to change targets day to day.
- Pregnancy & breastfeeding: both raise needs substantially. Use the pregnancy and breastfeeding calculators for those stages.
- Muscle mass: more lean tissue raises your TDEE, which is one reason resistance training helps long-term.
- Age: metabolism drifts down gradually with age, built into the formula.
Use it as a starting point
A TDEE estimate gets you a smart starting number, not an exact prescription. Track your intake and weekly average weight for 2–3 weeks, then nudge calories up or down based on what actually happens.
Related Calculators
- General TDEE calculator
- Macro calculator — split your calories into protein, carbs, and fat.
- Calorie deficit calculator — plan sustainable fat loss.