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Calorie Deficit Calculator for Women

Calculate precise calorie targets for female weight loss using the Mifflin-St Jeor equation. Adjusts for metabolic rates specific to women.

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About

Effective weight loss requires a scientific approach to energy balance. This tool uses the Mifflin-St Jeor equation widely considered the gold standard for calculating Basal Metabolic Rate (BMR) in clinical settings. It is specifically calibrated for female physiology accounting for the lower average muscle mass and specific hormonal baselines compared to men.

The calculator determines the Total Daily Energy Expenditure (TDEE) and subtracts a safe percentage to create a deficit. Unlike generic tools this calculator imposes a safety floor to prevent users from dropping below essential intake levels which can harm hormonal health and metabolic adaptation.

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Formulas

The core calculation relies on the Female BMR formula:

BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161

Total Energy Expenditure is then found by applying an activity multiplier A:

TDEE = BMR × A

Reference Data

Deficit IntensityCaloric ReductionEst. Weekly LossSustainability
Mild-250 kcal0.5 lbsHigh (Long-term)
Moderate-500 kcal1.0 lbsMedium (Standard)
Aggressive-750 kcal1.5 lbsLow (Short-term)

Frequently Asked Questions

Women generally have a higher percentage of essential body fat and less lean muscle tissue than men of the same height and weight. The constant (-161) in the formula adjusts the baseline energy requirement downwards to reflect this physiological difference accurately.
For most women consuming fewer than 1200 calories per day runs the risk of nutrient deficiencies and metabolic slowdown. This calculator will flag any result that dips dangerously close to this threshold.
The formula uses age as a variable which naturally lowers the estimated calorie burn as one gets older. However it does not account for specific hormonal shifts directly so menopausal women might aim for the "Mild" deficit option to start.