How TDEE is calculated for women
This calculator uses the female-specific Mifflin-St Jeor equation when "Female" is selected:
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
(The men's version adds 5 instead of subtracting 161.) The result is multiplied by your activity factor — 1.2 (sedentary) to 1.9 (athlete) — to get TDEE.
Why women's TDEE is typically lower
At the same weight, women on average burn fewer calories at rest than men — mainly a body-composition effect: muscle tissue burns more energy at rest than fat tissue, and women typically carry less muscle mass. The formula's sex-specific term captures this average difference.
Body fat % option
If you know your body fat percentage, enter it: the calculator switches to the Katch-McArdle formula (BMR = 370 + 21.6 × lean mass in kg), which is based on lean mass directly and is the most accurate option for athletic or muscular women.
Frequently asked questions
Is TDEE different for women?
On average, yes — women typically have a lower TDEE than men of the same weight, mostly due to body-composition differences (less muscle mass). This calculator accounts for it with the female-specific Mifflin-St Jeor equation.
Why does the women's formula subtract 161?
That is the sex-specific term in the Mifflin-St Jeor equation, derived from its validation research. It adjusts for the average metabolic difference; the men's version adds 5 instead.
Should women cut differently than men?
The principles are identical: a moderate 15–20% deficit, protein at 1.6–2.2 g/kg, and resistance training. There is no separate 'female fat loss' physiology that requires a different method.
Why is my TDEE lower than my partner's?
Almost always body composition and size: more muscle mass means a higher BMR at the same body weight. Two people of the same weight can have very different TDEEs.
Which activity level should I choose?
Be honest — most people overestimate. Three real training sessions a week plus a desk job is 'Moderate', not 'Heavy'. When unsure, pick the lower level and adjust after 2–3 weeks of tracking.