TDEE Calculator for Women
Calorie needs adjusted for female metabolism, menstrual cycle and hormonal variability
Why is a woman's TDEE different?
Female basal metabolism is, on average, 5-10% lower than male at the same weight and height, mainly due to different body composition (higher fat proportion, lower muscle mass) [¹]. The menstrual cycle introduces variations of ±100-300 kcal/day: expenditure increases in the luteal phase (after ovulation) due to the thermogenic effect of progesterone [²]. Factors such as hormonal contraception, pregnancy or perimenopause additionally alter TDEE. Using a calibrated formula like Mifflin-St Jeor offers the lowest mean error in adult women [¹].
How to use this calculator
Select 'Female', enter your current age, weight and height, and the activity level that best reflects your typical week. The result is your maintenance TDEE. To lose weight, subtract 300-500 kcal; to gain muscle mass, add 200-300 kcal. If you're in the luteal phase (days 15-28 of your cycle), feeling hungrier is normal — it's physiology, not willpower failure.
Estimated TDEE for women by weight and activity
| Weight / Height | Sedentary | Moderate | Active |
|---|---|---|---|
| 55 kg / 160 cm | ~1,550 kcal | ~1,900 kcal | ~2,200 kcal |
| 65 kg / 165 cm | ~1,700 kcal | ~2,100 kcal | ~2,400 kcal |
| 75 kg / 170 cm | ~1,850 kcal | ~2,280 kcal | ~2,600 kcal |
FAQ
1Do women need less protein than men?
Not proportionally to body weight. The recommendation of 1.6-2.2 g/kg/day to maximize muscle synthesis is the same for both sexes according to current evidence [⁷]. Women start with less muscle mass, so the absolute amount is usually lower, but the ratio is identical.
2Should I eat less during menstruation?
On the contrary: basal energy expenditure slightly increases in the days before menstruation (late luteal phase). Restricting too much in that period can intensify premenstrual symptoms and fatigue. Maintain your usual calories and prioritize iron-rich foods to compensate for losses.
3Does pregnancy significantly change TDEE?
Yes. In the first trimester the increase is minimal (~85 kcal/day extra); in the second trimester it rises to ~285 kcal/day and in the third to ~475 kcal/day. This calculator is not validated for pregnancy — consult your doctor or midwife.
4I exercise a lot but don't lose weight, why?
In women, intense exercise can reduce NEAT (spontaneous activity) as a compensatory mechanism, canceling part of the expenditure. Also, physical stress raises cortisol, which promotes fluid retention. Make sure your caloric deficit is real by tracking intake for 2 weeks before drawing conclusions.