TDEE Calculator for Women
Estimate how many calories you burn each day using a female-specific BMR equation and an activity level that reflects your routine.
Calculate TDEE for Women
Medical Disclaimer: This is for informational purposes only—not medical advice. Consult a healthcare professional.
How this is calculated
Formula: Mifflin-St Jeor equation for women × activity factor
Your resting needs are estimated with the Mifflin-St Jeor equation for women: 10 × weight in kg + 6.25 × height in cm − 5 × age − 161.
That basal metabolic rate is multiplied by an activity factor, ranging from sedentary daily life to very demanding training, to estimate total daily energy expenditure (TDEE).
TDEE is a starting point rather than a fixed prescription. Menstrual cycle changes, pregnancy, breastfeeding, menopause, medication, body composition, and spontaneous movement can all affect actual energy needs.
Women’s TDEE activity factors
| Activity level | Multiplier | Typical pattern |
|---|---|---|
| Sedentary | 1.2 | Desk-based day with little planned exercise |
| Moderately active | 1.55 | Exercise about 3–5 days each week |
| Very active | 1.725 | Hard training most days or an active job |
Use your estimate in real life
Compare your average intake and weight trend for two to four weeks before deciding whether the estimate needs adjustment.
Tips
- •Choose an activity level based on your whole week, not your hardest workout.
- •Use a seven-day weight average to reduce noise from hydration and cycle-related changes.
- •Adjust by 100–200 calories if your trend consistently differs from your goal.
- •Recalculate after a meaningful change in weight, training volume, pregnancy, or breastfeeding status.
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Frequently asked questions
The Mifflin-St Jeor equation uses a sex-specific constant, so the female calculation differs from the male version. The same activity multipliers are then applied.
This calculator provides educational estimates and is not medical advice. Consult a doctor or registered dietitian for individualized guidance, especially during pregnancy or breastfeeding or if you have a medical condition, an eating disorder history, or take medication.
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