Calorie Calculator for Women 2026
Find out exactly how many calories you need each day to lose, maintain or gain weight. Tailored for women using the trusted Mifflin-St Jeor equation, based on your age, height, weight and activity level.
How Many Calories Should a Woman Eat?
The number of calories a woman needs each day depends on her age, height, weight and how active she is. On average a moderately active adult woman needs around 1,800–2,200 calories to maintain her weight, but your personal number can be higher or lower. This calculator estimates your exact maintenance calories and shows targets for losing or gaining weight.
Losing weight safely
To lose weight you need a calorie deficit — eating fewer calories than you burn. A deficit of about 500 calories a day leads to roughly 0.5 kg (1 lb) of fat loss per week, a rate most experts consider safe and sustainable. Avoid very low-calorie diets below 1,200 calories a day unless supervised by a doctor, as they can cause muscle loss, fatigue and nutrient deficiencies.
Why women's needs differ
Women generally have a higher percentage of body fat and lower muscle mass than men of the same weight, which is why the Mifflin-St Jeor formula uses a female-specific constant (−161). Factors like pregnancy, breastfeeding, menopause and thyroid health also change calorie needs — always treat this as a starting estimate.
Frequently Asked Questions
It varies with age, size and activity, but a moderately active woman typically needs 1,800–2,200 calories to maintain weight. Enter your details above for a personalised number.
We use the Mifflin-St Jeor equation to find your BMR, then multiply by an activity factor to get your TDEE — the calories needed to maintain your weight.
About 250–500 calories below maintenance per day gives a safe loss of 0.25–0.5 kg (0.5–1 lb) a week. Most women shouldn't go below 1,200 calories without medical advice.
Eat about 250–500 calories above maintenance daily, combined with strength training so you build muscle rather than only fat.
The Mifflin-St Jeor formula is one of the most accurate available, but it's still an estimate. Muscle mass, hormones and genetics all play a part — use it as a starting point and adjust to your results.
Medical note: This calculator gives general estimates only and is not medical or dietary advice. If you are pregnant, breastfeeding, or have a health condition, speak with your doctor or a registered dietitian before changing your calorie intake.