Question 1

How is TDEE different for women than for men?

Accepted Answer

In the Mifflin-St Jeor equation, women's BMR is calculated with a constant of −161 while men's uses +5. At the same height, weight and age that makes a woman's BMR about 166 calories per day lower, mostly because women naturally carry a higher share of body fat and less lean muscle, which is the tissue that burns most calories at rest.

Question 2

How many calories should a woman eat per day?

Accepted Answer

Most adult women maintain their weight somewhere between 1,600 and 2,400 calories a day, depending on age, height, weight and how active they are. A sedentary woman in her 50s often needs closer to 1,600, while an active woman in her 20s can need 2,400 or more. The calculator above gives you a personal number instead of a range.

Question 3

What is the lowest calorie target that is still safe for women?

Accepted Answer

1,200 calories a day is the generally accepted floor for adult women, and 1,500 for men. If your calculated fat-loss target falls below 1,200, the calculator flags it. In that case raise your activity level in the form or shorten your goal, rather than eating less — a target under the floor usually means the plan is too aggressive.

Question 4

Why am I not losing weight on 1,200 calories?

Accepted Answer

The most common reason is that the real TDEE is lower than the estimate, because activity is over-reported or portions are larger than they look. Track everything you eat for a week, weigh yourself at the same time each morning, and take the weekly average. If weight has not moved in three weeks, lower your intake by 100–150 calories or add one short walk a day.

Question 5

Does menopause change my TDEE?

Accepted Answer

Yes. After menopause, BMR typically drops and fat is redistributed toward the abdomen, partly because lean mass declines. Many women find the number that maintained their weight in their 30s now causes slow gain. Re-run the calculator every few years, and prioritise protein and resistance training to hold on to muscle.

Question 6

Should I enter my body fat percentage?

Accepted Answer

If you know it, yes. Entering body fat switches the calculator to the Katch-McArdle formula, which is based on lean mass and ignores the male/female constant entirely. It is usually the most accurate option for people who lift weights or have a measurable body fat percentage.

Same person	BMR	TDEE (lightly active)
Woman, 32, 5'4", 150 lb	1,375	1,891
Man, same stats	1,541	2,119
Difference	166 kcal	228 kcal

Age	Height	Weight	Activity	TDEE	Fat loss
25	5'5"	140 lb	Lightly active	1,899	1,399
35	5'6"	160 lb	Moderately active	2,228	1,728
45	5'4"	175 lb	Sedentary	1,709	1,209
55	5'3"	150 lb	Lightly active	1,711	1,211

TDEE Calculator for Women

Calorie targets

Maintenance macros

Why women's TDEE is lower

Typical TDEE for women

Women's TDEE FAQ

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