TDEE Calculator for Women

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It includes your basal metabolic rate (BMR), calories burned through daily activities (NEAT), exercise, and digesting food (TEF). Understanding your TDEE helps you set appropriate calorie targets for weight loss, maintenance, or muscle gain.

Our calculator uses the scientifically validated Mifflin-St Jeor equation, which is accurate within ±10% for most people. We further improve accuracy by adjusting for women's health factors like PCOS, thyroid conditions, pregnancy, and menopause. However, individual metabolism can vary, so consider this a starting point and adjust based on your results.

PCOS can reduce metabolic rate by 10-15% due to insulin resistance and hormonal imbalances. Our calculator automatically adjusts for this when you indicate you have PCOS. Additionally, focusing on strength training and managing insulin levels through diet can help optimize your metabolism.

No, you should never eat below your BMR (Basal Metabolic Rate) for extended periods. BMR represents the calories your body needs for basic functions like breathing and cell repair. Eating below BMR can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. Aim for a moderate deficit of 300-500 calories below your TDEE instead.

Sedentary: Little to no exercise, desk job. Light: Exercise 1-3 days/week or active job. Moderate: Exercise 3-5 days/week plus some daily activity. Active: Exercise 6-7 days/week or very physical job. Extreme: Athlete or extremely demanding physical work. When in doubt, choose the lower option and adjust based on results.

Women's metabolism fluctuates throughout the menstrual cycle. During the luteal phase (after ovulation), metabolism can increase by 5-10%. Pregnancy and breastfeeding significantly increase calorie needs. Menopause can slow metabolism. These adjustments help provide more accurate recommendations for women.