TDEE Calculator for Women
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TDEE is the total number of calories you burn in a day: your resting metabolism (BMR) plus everything you do. For a 35-year-old woman at 160 lb and 5’4″ with light activity, TDEE is about 1,930 kcal.
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Your TDEE
1933 kcal/day
A 35-year-old woman at 72.57 kg and 162.6 cm with this activity level uses about 1933 calories a day.
| Total daily energy expenditure | |
| TDEE | 1933 kcal/day |
| BMR (at complete rest) | 1406 kcal/day |
| Activity calories (TDEE − BMR) | 527 kcal/day |
| Calorie targets | |
| Maintain weight | 1933 kcal |
| Lose 0.5 lb (0.25 kg) a week | 1683 kcal |
| Lose 1 lb (0.5 kg) a week | 1433 kcal |
| Gain 0.5 lb a week | 2183 kcal |
| Details | |
| BMR (Mifflin–St Jeor, women) | 1406 kcal |
| Activity factor | 1.375 |
| Pregnancy or breastfeeding extra | none |
Show steps
- BMR = 10 × 72.57 + 6.25 × 162.6 − 5 × 35 − 161 = 1406 kcal.
- TDEE = BMR × 1.375 = 1933 kcal.
- A deficit of about 500 kcal a day is roughly 1 lb (0.45 kg) a week. Most women should not go below about 1,200 kcal without medical supervision.
What TDEE includes
- BMR: energy for breathing, circulation and organs at rest, usually 60% to 70% of TDEE.
- Thermic effect of food: about 10%.
- Activity: exercise and everyday movement.
Activity factors
| Level | Factor |
|---|---|
| Sedentary | 1.2 |
| Light | 1.375 |
| Moderate | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
Using your TDEE
Eat about your TDEE to maintain weight. Subtract 250 to 500 kcal to lose 0.5 to 1 lb a week, and recheck every few weeks because TDEE falls as you lose weight.
TDEE Calculator for Women quiz: 10 questions
Test yourself with 10 multiple-choice questions. Choose an answer and press Submit to see if you are right and why. Your score appears at the end.
Question 1 of 10
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Frequently asked questions
What is a normal TDEE for a woman?
Often 1,800 to 2,400 kcal, depending on size and activity.
Is TDEE the same as maintenance calories?
Yes.
How do I lower my TDEE estimate errors?
Track your weight and intake for 2 to 3 weeks and adjust.
Does strength training raise TDEE?
Yes, both during exercise and over time by adding muscle.
Which formula is used?
Mifflin–St Jeor for women.
Sources
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