TDEE Calculator for Women: Your Female Calorie Needs
A TDEE calculator made for women: maintenance calories, safe weight-loss targets and protein, with guidance for your menstrual cycle and menopause.
How TDEE is different for women
At the same height and weight, women usually burn fewer calories than men. The main reason is body composition: women naturally carry more essential fat and less muscle, and muscle is what burns energy at rest. The Mifflin-St Jeor equation accounts for this with a lower constant for women.
Women also have hormonal changes across the month and through life that men don’t, which can shift hunger and energy needs. This page builds those into the results instead of ignoring them. For a general version, use our main TDEE calculator.
Female BMR formula
Then TDEE = BMR × activity (1.2 to 1.9).
Average TDEE for women
Examples for a woman who is 5 ft 5 in (165 cm) tall and weighs 150 lb (68 kg):
| Age | Sedentary | Lightly active | Moderately active | Very active |
|---|---|---|---|---|
| 25 | 1,710 | 1,960 | 2,209 | 2,459 |
| 35 | 1,650 | 1,891 | 2,132 | 2,372 |
| 45 | 1,590 | 1,822 | 2,054 | 2,286 |
| 55 | 1,530 | 1,753 | 1,977 | 2,200 |
| 65 | 1,470 | 1,685 | 1,899 | 2,114 |
Does your menstrual cycle change your TDEE?
Slightly. Studies suggest resting metabolism rises by roughly 2.5–10% in the luteal phase, the one to two weeks after ovulation. That is often around 30 to 150 calories a day, which explains extra hunger before a period.
Follicular phase
From your period to ovulation. Energy needs are at their baseline. Many women find dieting easier here and feel strong in training.
Luteal phase
After ovulation until your next period. Burn is slightly higher, cravings stronger, and water retention can push the scale up 1–4 lb.
TDEE through perimenopause and menopause
Falling oestrogen speeds up muscle loss and shifts fat storage toward the belly. Poor sleep and hot flushes can reduce daily movement.
Strength training 2–3 times a week and 1.6 g+ of protein per kg help protect muscle and your metabolism.
Daily steps protect your TDEE more than workouts alone. Aim to keep or raise your step count over time.
How many calories should a woman eat to lose weight?
- Eat 1.6–2 g of protein per kg of body weight to protect muscle.
- Lift weights at least twice a week.
- Expect slower progress in the week before your period.
- For a goal date and safe pace, use our calorie deficit calculator.
TDEE for women FAQs
What is the average TDEE for a woman?
Most adult women have a TDEE between about 1,600 and 2,400 calories, depending on size, age and activity. Very active women can need more.
Is 1,200 calories enough for a woman?
1,200 calories is a common minimum for women without medical supervision, not a target. Most women lose weight steadily on more than that.
Should women eat more before their period?
Your burn rises a little in the luteal phase, so an extra 100 or so calories is reasonable. Keep an eye on your weekly average rather than daily numbers.
Does birth control affect TDEE?
Hormonal contraception can affect water retention and appetite for some women, but it does not meaningfully change the TDEE formula.
Why do women burn fewer calories than men?
Mainly because women have less muscle and more essential body fat at the same weight. Muscle uses more energy at rest.