How many calories do you actually burn?

TDEE for women — the things to know

Don't go below 1,200 kcal

For most adult women, 1,200 kcal/day is the practical calorie floor. Below that, the diet usually fails to cover essential micronutrients (especially iron, calcium, B12) and triggers metabolic adaptation that slows fat loss further. If your "target" comes out below 1,400, you're cutting too aggressively — pull the goal slider back to a smaller deficit.

Cycle-driven calorie shifts

Resting metabolic rate fluctuates ~5–10% across the menstrual cycle, peaking in the luteal phase (the week before your period). Many women are also hungrier in that window. The trick is to average across the month, not chase the daily number. If you're hungry, eat slightly more in the late luteal phase — your weekly average will land where it should.

Pregnancy and breastfeeding

Don't use this calculator during pregnancy. Caloric needs in pregnancy follow gestational guidelines from your obstetrician. While breastfeeding, exclusively breastfeeding women burn an extra ~450–500 kcal/day producing milk; partially breastfeeding adds proportionally less. You can estimate maintenance with this calculator and then add a breastfeeding bonus on top — but don't cut into that bonus during the first six months.

Picking your activity multiplier

The number-one mistake women (and men) make is over-estimating activity. A desk job + 3 gym sessions/week is Lightly Active (1.375), not Moderately Active. If you have step data from a phone or watch, the rule of thumb is: sub-7,000 = Sedentary, 7,000–10,000 = Lightly active, 10,000–14,000 = Moderately, 14,000+ = Very. When in doubt, pick one tier lower and adjust after 2–3 weeks.

Full Mifflin-St Jeor formula and activity multiplier table on the main TDEE calculator page.