TDEE Calculator for Women
TDEE + Calorie Calculator
Find your maintenance calories and a realistic daily target—in your voice, for your life.
Based on the Mifflin-St Jeor equationThis calculator uses the Mifflin-St Jeor equation (the most clinically validated formula for estimating resting metabolic rate) and your inputs. Results are estimates—individual outcomes vary significantly. This tool does not constitute medical advice, diagnosis, or treatment.
Please do not use this calculator without direct guidance from a qualified healthcare provider or registered dietitian if you have a history of disordered eating, are pregnant or postpartum, are under 18, take medications affecting metabolism, or have any medical condition (including thyroid disorders, PCOS, diabetes, kidney or heart disease).
You've probably heard people talk about "eating at a deficit" or "knowing your numbers," but if you've never actually calculated what those numbers are for you, it's hard to know where to begin.
This calculator does that in about 60 seconds.
TDEE stands for Total Daily Energy Expenditure—the number of calories your body burns in a day based on your size, age, and activity level. It's your maintenance number: what you'd need to eat to stay exactly where you are. From there, eating a little less creates a calorie deficit, which is what drives fat loss.
Why this calculator is different:
Most TDEE calculators just hand you a number and leave you to figure out the rest. This one gives you your maintenance calories, your daily target, your protein goal, and (importantly) honest context about what that deficit actually means for your body and your pace.
It uses the Mifflin-St Jeor equation, the most clinically validated formula for women. And it's built to be a starting point, not a prescription.
How to use your results:
Your TDEE is your baseline. Your daily target is your TDEE minus a calorie deficit—typically 250–500 calories for a sustainable pace of 0.5 to 1 lb per week.
Your protein goal matters in addition to your calorie number. Protein keeps you full, preserves muscle while you're losing fat, and supports your metabolism. Most women underestimate how much they need.
A few things worth knowing:
These numbers are estimates. A calculator can't account for your individual hormones, stress levels, sleep, or history with dieting—all of which affect your metabolism. Use your results as a starting point and adjust based on how your body actually responds over 2–3 weeks.
Revisit the calculator every 10–15 pounds lost. As your weight changes, your TDEE changes too. Recalculating periodically keeps your targets accurate.
If the numbers feel overwhelming, start simpler: just track what you're currently eating for a week. The data will tell you more than any formula can. Assess and go from there.