Find your ideal daily calorie intake for weight loss, maintenance, or muscle gain. Based on the Mifflin-St Jeor equation — the gold standard used by dietitians.
Based on the Mifflin-St Jeor equation (2005, Journal of the American Dietetic Association). Results are estimates — consult a registered dietitian for a personalized plan.
The answer depends on your age, height, weight, activity level, and goal. According to the Dietary Guidelines for Americans, most adult women need between 1,600 and 2,400 calories per day. However, this wide range is why personalized calculation matters.
Our calculator uses the Mifflin-St Jeor equation, validated in a 2005 study published in the Journal of the American Dietetic Association as the most accurate formula for estimating resting metabolic rate in women.
Women generally have lower muscle mass and higher body fat percentage than men at the same weight, meaning a lower BMR per kilogram of body weight. Hormonal fluctuations during the menstrual cycle, pregnancy, and menopause also shift calorie requirements. Women with PCOS may have insulin resistance affecting how efficiently calories are used.
Start by eating at your calculated target for 2–3 weeks and monitoring changes in weight and energy. Adjust by 100–150 kcal if results don't match expectations — individual metabolism varies. Prioritize protein (1.6–2g per kg body weight) to preserve muscle during weight loss.