Does TDEE change during the menstrual cycle?

Research shows BMR increases slightly (around 100–300 kcal) in the luteal phase (second half of the cycle). This is within normal daily variation — calorie calculators use averages and don't model cycle-based changes.

How many calories should a woman eat to lose weight?

A deficit of 250–500 calories below your TDEE is the standard recommendation. For most women this means eating 1,400–1,800 kcal/day, though actual needs vary by size and activity level. Never go below 1,200 kcal/day.

Does pregnancy change TDEE?

Yes. Pregnancy increases calorie needs — roughly +300–450 kcal/day in the second and third trimesters. This calculator is designed for non-pregnant adults. Consult your healthcare provider for prenatal nutrition guidance.

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TDEE Calculator for Women

Calculate your Total Daily Energy Expenditure with female-specific defaults and guidance. Find how many calories you burn per day and set the right maintenance or weight loss target.

Last updated: April 13, 2026

How to Use This Calculator

Enter your age, height, and weight.
Select your activity level — be honest about your typical weekly movement.
Click Calculate to see your TDEE and maintenance calorie target.
Use the result to set a calorie goal: eat at TDEE to maintain, below to lose, above to gain.

Real-World Examples

Sedentary Woman

35-year-old woman, 5'5", 145 lbs, desk job with minimal exercise.

Result: BMR ≈ 1,427 kcal. TDEE ≈ 1,712 kcal/day. To lose 1 lb/week: target ~1,212 kcal (minimum — consider only 0.5 lb/week for this TDEE).

Active Woman

28-year-old woman, 5'7", 140 lbs, trains 4–5 days per week.

Result: BMR ≈ 1,483 kcal. TDEE ≈ 2,298 kcal/day. To lose 1 lb/week: target ~1,798 kcal.

Common Mistakes to Avoid

Underestimating activity level and setting a target that's already too low before adding a deficit.
Choosing an overly aggressive deficit below 1,200 kcal/day, which is not sustainable.
Not recalculating after significant weight loss — TDEE drops as body weight decreases.
Ignoring protein intake — women on a deficit need adequate protein (0.7–1 g/lb) to preserve muscle.

The Formula

TDEE = BMR × Activity Multiplier. Female BMR (Mifflin-St Jeor): BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. Activity multipliers: Sedentary ×1.2 through Extremely active ×1.9.

Learn More

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What Is TDEE and How Do You Calculate It?

TDEE is the total calories you burn per day. Here's how to calculate yours.

April 13, 2026 Health

Are TDEE Calculators Accurate? What the Research Says

TDEE formulas are estimates, not gospel. Here's how accurate they really are.

April 13, 2026

Frequently Asked Questions

Women tend to have less muscle mass and more body fat relative to total body weight. Since muscle tissue burns more calories at rest than fat tissue, this results in a lower average BMR and TDEE at the same body weight.