Calculate your TDEE as a woman. Get personalized calorie and macro targets for weight loss, maintenance, or muscle gain.
Women generally have lower TDEEs than men due to less lean muscle mass and smaller body size. The average woman needs 1,600–2,400 calories/day depending on activity level. This calculator uses the Mifflin-St Jeor equation, which accounts for gender differences in metabolic rate.
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If provided, uses the more accurate Katch-McArdle formula
Calorie needs for women vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most women need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For women, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
Women typically have less lean muscle mass, which burns more calories at rest. Hormonal differences also play a role. On average, women's BMR is 5–10% lower than men of the same weight. This is biological, not a limitation.