Calorie Calculator for Women
Estimates resting metabolism (female Mifflin–St Jeor), then applies an activity multiplier to approximate daily maintenance calories. Macro grams shown are one balanced split—you can tune them with a dietitian.
Choose the description that reflects most weeks of your year, not single intense workouts alone. Thyroid disorders, endurance training blocks, injury recovery, breastfeeding, etc., still need personalized advice—it won't be captured fully here.
Typical daytime weight.
Standing without shoes.
Completed years—used inside the metabolic formula.
Labels map to textbook multipliers (~1.2–1.9× BMR)—your clinic may classify activity differently.
Baseline (at rest)
1340 kcal/day
Roughly how much energy your body burns just staying alive—not total food budget yet.
Maintenance estimate
2077 kcal/day
Ballpark total if you want to stay about the same weight at this activity level. Weight loss or gain requires a planned difference from this—under supervision when needed.
Example macro split (illustrative): protein ~156 g · carbs ~234 g · fat ~58 g
Breastfeeding & pregnancy
If you are nursing, add extra energy on top of maintenance using our breastfeeding calorie calculator. Pregnancy calories should follow your obstetric team—this page is not a gestational meal plan.
Important usage notes & limitations
Reproductive timelines interact with contraception cessation, PCOS phenotype, transgender hormone therapy intensity, low body-fat athletic amenorrhea, and perimenopause. Hormonal contraception intentionally suppresses natural ovulatory signals until washout stabilization — calendar methods become meaningful only once cycles resume reliably.
See also: Pregnancy Due Date Calculator · Women's health calculators hub.