TDEE Calculator for Women: Total Daily Energy Expenditure
Your TDEE (total daily energy expenditure) is the total number of calories you burn in a day: the energy to keep you alive at rest, plus everything you do, from walking to the kitchen to a workout. It’s the number to know if you want to lose, maintain or gain weight.
This free TDEE calculator for women shows your TDEE at every activity level and the calories for your goal. No sign-up, and nothing you enter is saved.
Ready to lose weight? Use the calorie deficit calculator to set your daily target.
TDEE Calculator for Women
Find your total daily energy expenditure: all the calories you burn in a day, including exercise and everyday movement.
TDEE = your BMR (Mifflin-St Jeor equation for women) times an activity factor. It’s an estimate: real needs can differ by 10% or more, so track your weight for 2 to 3 weeks and adjust.
What Makes Up Your TDEE?
| Part | What it is | Share of TDEE (typical) |
|---|---|---|
| BMR | Calories burned at complete rest | About 60% to 75% |
| Everyday movement | Walking, chores, standing, fidgeting | About 15% to 30% |
| Exercise | Planned workouts | 0% to 10%+ |
| Digesting food | Breaking down what you eat | About 10% |
Everyday movement often matters more than formal exercise. That’s why adding steps through the day is so useful. See how far you walk with the steps to miles calculator.
Activity Levels Explained
| Level | Multiplier | What it looks like |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly active | 1.375 | Exercise 1 to 3 days a week |
| Moderately active | 1.55 | Exercise 3 to 5 days a week |
| Very active | 1.725 | Hard exercise 6 to 7 days a week |
| Extra active | 1.9 | Physical job plus daily training |
Tip: most people overestimate their activity. If you’re between two levels, choose the lower one.
Example TDEE for Women
For a 45-year-old woman, 5’4″, 165 lb:
| Activity level | TDEE (calories/day) |
|---|---|
| Sedentary | about 1,650 |
| Lightly active | about 1,900 |
| Moderately active | about 2,140 |
| Very active | about 2,380 |
How to Use a TDEE Calculator to Lose Weight
- Find your TDEE with the calculator above.
- Eat about 250 to 500 calories less than your TDEE for slow, steady loss of 0.5 to 1 pound a week.
- Don’t go below about 1,200 calories a day without medical supervision. It’s hard to get enough nutrients below that.
- Track your weight for 2 to 3 weeks. If it isn’t moving, lower your intake by 100 to 200 calories or add activity.
Split your calories into protein, carbs and fat with our macro calculator, and see when you could reach your goal with the weight loss timeline calculator.
TDEE vs BMR
- BMR is what you burn lying still all day. Find yours with the BMR calculator.
- TDEE is BMR plus all your activity. It’s the number to use for planning how much to eat.
Why TDEE Drops After 40
TDEE usually falls with age, mainly because women lose muscle and tend to move a little less. You can push back by:
- Strength training 2 or more days a week
- Getting enough protein (use our protein calculator)
- Adding daily steps, not just workouts
- Sleeping well, since tiredness often means less movement
Frequently Asked Questions
Is TDEE the same as maintenance calories?
Yes. Your TDEE is roughly the number of calories that keeps your weight steady.
How accurate is a TDEE calculator?
It’s a good starting point, but real needs can differ by 10% or more. Your weight trend over a few weeks is the best guide.
Should I eat back calories I burn exercising?
Your activity level already includes regular exercise. If you pick the right level, you don’t need to add workout calories on top.
What’s the difference between a TDEE and a calorie calculator?
They use the same science. This TDEE calculator shows every activity level side by side; our calorie calculator focuses on a weight loss target.
Related Tools
- BMR Calculator for Women
- Calorie Calculator for Women Over 40
- Macro Calculator for Women
- Weight Loss Timeline Calculator
- All free tools
This calculator is for general information only and is not medical advice. Talk to your doctor before starting a weight loss plan if you have a health condition. Read our Medical Disclaimer and Editorial Policy.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990 – https://pubmed.ncbi.nlm.nih.gov/2305711/
- NIDDK: Body Weight Planner – https://www.niddk.nih.gov/bwp
- CDC: Steps for Losing Weight – https://www.cdc.gov/healthy-weight-growth/losing-weight