health

Calorie Calculator for Women

Daily calorie calculator for women: Mifflin-St Jeor BMR plus activity level, with safe deficit targets for fat loss, maintenance and muscle gain.

Free online · Instant results

Age

Height (cm)

Weight (kg)

Target (kg)

Activity level

Weight loss pace

Daily calorie budget

1446 kcal

About 16 weeks to target (deficit 550 kcal/day)

BMR (Mifflin)1452 kcal

TDEE1996 kcal

Maintain1996 kcal

Daily delta-550 kcal

Budget vs maintenance

Budget1,446kcal (72.4%)Delta550kcal (27.6%)

Calculation steps

1BMR = 10×70 + 6.25×170 − 5×30 − 161 = 1452 kcal
2TDEE = BMR × 1.375 = 1996 kcal
31 kg fat ≈ 7700 kcal → daily delta = 0.5×7700÷7 = 550 kcal
4Budget = 1996 − 550 = 1446 kcal

Common food & exercise reference

Item	Amount	kcal	% of budget
Rice (cooked)	1 bowl 100g	+116	8%
Chicken breast	100g	+133	9%
Egg	1 pc 50g	+70	5%
Whole milk	1 cup 250ml	+150	10%
Burger	1 pc	+550	38%
Bubble tea	1 cup 700ml	+500	35%
Cola	1 bottle 500ml	+225	16%
Jogging 30min	70kg adult	-250	—
Brisk walk 30min	70kg adult	-130	—

💡 1 kg of body fat stores ~7700 kcal. Weigh yourself weekly under the same conditions; expect ±1kg water fluctuation daily. Never eat below your BMR for extended periods.

Frequently Asked Questions

How many calories should a woman eat to lose weight?▼

Typically 1200-1500 kcal/day, never below your BMR. This tool computes a safe personal floor from your stats.

How do I use the Daily Calorie Calculator?▼

Open the page and fill in the input fields — results update automatically. Calorie needs from BMR and activity factor.

Are the results accurate?▼

Results follow published international standards (WHO, ACE, IOM) and are for reference only.

Can this replace medical advice?▼

No. Always consult a qualified healthcare professional for health decisions.

Is it free? Do I need to sign up?▼

Completely free. No registration, login or download required.

💡

This is a dedicated variant of the Daily Calorie Calculator, pre-configured for this scenario with tailored FAQs.