How many calories does an average woman need per day?

The average sedentary woman needs around 1,600–2,000 kcal/day. Active women typically need 2,000–2,400 kcal/day. Your exact number depends on age, weight, height, and activity level.

How many calories should a woman eat to lose weight?

A deficit of 250–500 kcal below your TDEE produces safe, sustainable fat loss of 0.25–0.5 kg per week. Eating below 1,200 kcal/day is not recommended for most women without medical guidance.

Do calorie needs change during pregnancy or breastfeeding?

Yes, significantly. This calculator is intended for non-pregnant adults. Pregnant and breastfeeding women have substantially higher calorie and nutrient requirements, consult a healthcare provider for guidance specific to your situation.

Is my data sent to a server?

All calculations are pure JavaScript running in your browser. Our servers are not involved at any point.

Calorie calculator for women

Women generally have slightly lower calorie needs than men of the same age and activity level, reflecting differences in average muscle mass and hormonal factors. Enter your details to calculate your TDEE and see calorie targets tailored to your goal. The Mifflin-St Jeor equation is used, which includes a sex-specific adjustment to the BMR formula.

Biological sex

Age (years)

Height (cm)

Weight (kg)

Activity level

How it works

The Mifflin-St Jeor equation calculates basal metabolic rate (BMR), the calories your body needs at rest. Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. The BMR is then multiplied by an activity factor (1.2–1.9) to produce your TDEE. Calorie targets are derived by adding or subtracting a daily deficit or surplus.

Processing runs in your browser

All calculations happen locally using pure JavaScript arithmetic. Our servers are not involved at any point.

Technical specification

The Mifflin-St Jeor equation was developed by Mifflin et al. and published in the American Journal of Clinical Nutrition 51:2 (1990). It is the most widely recommended BMR formula for adults. Activity multipliers follow the Harris-Benedict activity factor scale: Sedentary (×1.2), Lightly active (×1.375), Moderately active (×1.55), Active (×1.725), Very active (×1.9). A 500 kcal/day deficit corresponds to approximately 0.5 kg of fat loss per week (based on 3,500 kcal per pound of fat).

BMR formula: Mifflin-St Jeor (1990), AJCN 51:2
Activity multipliers: 1.2 (sedentary) to 1.9 (very active)
Weight loss target: TDEE − 500 kcal/day ≈ 0.5 kg/week loss
Browser API: Pure JavaScript arithmetic. No library

Related operations

To check a weight category for your height, try the BMI calculator. For body composition from circumference inputs, use the body fat calculator. To work out fat-free mass for protein targets, see the lean body mass calculator.

Frequently asked questions

How many calories does an average woman need per day?: The average sedentary woman needs around 1,600–2,000 kcal/day. Active women typically need 2,000–2,400 kcal/day. Your exact number depends on age, weight, height, and activity level.
How many calories should a woman eat to lose weight?: A deficit of 250–500 kcal below your TDEE produces safe, sustainable fat loss of 0.25–0.5 kg per week. Eating below 1,200 kcal/day is not recommended for most women without medical guidance.
Do calorie needs change during pregnancy or breastfeeding?: Yes, significantly. This calculator is intended for non-pregnant adults. Pregnant and breastfeeding women have substantially higher calorie and nutrient requirements, consult a healthcare provider for guidance specific to your situation.
Is my data sent to a server?: All calculations are pure JavaScript running in your browser. Our servers are not involved at any point.