Calorie Deficit Calculator for Women
Estimate your daily calories to lose weight safely and sustainably based on your unique profile.
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We’ll calculate your custom daily calorie roadmap.
How this calorie deficit calculator works
Our tool uses the Mifflin-St Jeor equation, specifically calibrated for the female metabolic profile. By adjusting for age, height, weight, and activity, it provides a realistic snapshot of your Total Daily Energy Expenditure (TDEE).
Why women’s calorie needs are different
Women have unique physiological requirements. Hormonal fluctuations during the menstrual cycle, differences in muscle-to-fat ratios, and the metabolic demands of reproductive health mean that aggressive deficits can often do more harm than good for women.
Common Mistakes Women Make
- Eating fewer than 1,200 calories without medical supervision.
- Not adjusting for increased activity levels.
- Expecting linear progress every single day.
- Ignoring the impact of stress and sleep on metabolic rate.
Frequently Asked Questions
Is a 500-calorie deficit safe for everyone?
For most women, a 500-calorie deficit is safe as long as the total intake doesn’t drop below 1,200 calories. If you are very active or already lean, a smaller deficit (250 calories) is often more sustainable.
How long does it take to see results?
Weight loss is rarely linear. While you might see changes in the first 2 weeks, it usually takes 4-6 weeks of consistency to see a definitive trend on the scale.
Should I exercise more or eat less?
A combination is best. High-intensity exercise can sometimes increase hunger, so “slow and steady” movement combined with a moderate deficit is often the easiest to stick to.