TDEEHQ

Female defaults · Free

TDEE Calculator for Women

Women are not a “smaller man” in the formula — sex is already in Mifflin-St Jeor — but activity myths and aggressive deficits show up differently. This page sets female defaults and keeps cuts conservative.

Female
sex pre-selected
−300–400
kcal gentler cut default
1.6–2.2 g
protein per kg if lifting
Cycle-aware
weight averages recommended

Your stats

Standard inputs first — the age adjustment is applied below.

Biological sex
yrs
lb
Height
ft
in
%

Goal emphasis

We bias deficit size gentler by default — you can still choose a standard cut.

No change
Primary goal

No adjustment — estimated maintenance.

Estimates are typically within ±10%. Track your weight for two weeks and adjust by 100–200 kcal.

The context

TDEE guidance that respects female defaults

BMR differs by sex in the equation. Where women get stuck is often lifestyle math: caregiving NEAT, under-eating on weekdays, then weekend swings — or copying a 1,200 kcal template that is below true needs.

Estimate TDEE here, verify with weekly averages across a full cycle when possible, and avoid stacking huge cardio plus a huge deficit.

Why the formula drifts

Patterns we see often

Not universal — common enough to check.

01

Chronic under-fuelling

Years of “eating light” can mean the formula looks high until NEAT is restored.

02

Cycle weight swings

Compare like phases; do not panic at luteal water weight.

03

Cardio stacking

Lots of classes plus a deep cut is a recovery trap.

04

Fear of lifting heavy

Muscle raises TDEE and shapes fat-loss outcomes.

05

Protein too low

Many women land under 1.2 g/kg without noticing.

06

Sleep fragmentation

Impacts hunger and next-day movement.

Method

How this calculator gets to your number

Same Mifflin-St Jeor (or Katch-McArdle) engine as the homepage — with one extra step for this use case.

Run it with my numbers
  1. 1

    Resting burn (BMR)

    Mifflin-St Jeor from age, sex, height and weight. Enter body fat and we switch to Katch-McArdle for leaner or muscular bodies.

  2. 2

    Activity multiplier

    Match the whole week — not your hardest training day. A one-tier mistake usually adds or subtracts 200–400 kcal.

  3. 3

    Goal emphasis

    A small, transparent adjustment for this page’s audience. We keep factors conservative so you can verify with a two-week weight average.

Pick a direction

Using your number

Prefer sustainable over aggressive.

−300–400 kcal

Fat loss

— —kcal / day

Keep lifting. Expect slower scale changes around hormonal water shifts.

Get my number
Eat at TDEE

Maintain

— —kcal / day

Stabilize intake before another diet phase.

Get my number
+150–250 kcal

Build

— —kcal / day

Lean surplus with progressive strength work.

Get my number

Highest return first

Helpful defaults

Small levers.

  1. #1

    Weekly averages over daily drama

    Especially across menstrual cycle phases.

  2. #2

    Strength 2× minimum

    Protects lean mass in a deficit.

  3. #3

    Protein target in grams

    Not “high protein vibes” — a number.

  4. #4

    Step floor on tired days

    Stops NEAT crashes during cuts.

FAQ

Questions about TDEE women

Short, direct answers. If yours is missing, ask and we will add it.

Ask a question

It varies widely. Moderately active women often land ~1,800–2,200 kcal, but your height, weight and steps matter more than averages.

Keep going

Related calculators & guides

Back to the main TDEE calculator

Main TDEE calculator

Homepage tool — Mifflin-St Jeor with optional body fat.

TDEE for men

Male defaults page.

TDEE over 40

Age-adjusted guide.

Main TDEE calculator

Homepage calculator.

Two minutes

Get your age-adjusted number now.

Calculate adjusted TDEE