Not all bodies are created equal—and neither are their energy needs!

Two women can be the same age, height, and weight but have different amounts of muscle and body fat. That's why this calculator offers two methods for estimating your daily calorie needs.

Mifflin–St Jeor | The Standard Method

Best for: Women who don't know their body-fat percentage or are just beginning their health and fitness journey.

This widely used equation estimates resting calorie needs using age, height, weight, and sex. It provides a practical starting point without requiring a body-composition measurement.

Katch–McArdle | The Body-Composition Method

Best for: Women who have a reasonably reliable estimate of their body-fat percentage, particularly those with higher or lower lean mass than average.

This equation uses fat-free mass—which includes muscle, organs, bones, water, and other lean tissues—to estimate resting calorie needs.

For example, a woman who has spent years progressively strength training and maintaining substantial muscle mass may find this method useful as an additional reference.

However, Katch–McArdle isn't automatically more accurate for everyone. Its usefulness depends on the accuracy of your body-fat measurement.

Christine's Coaching Tip

If you don't know your body-fat percentage, choose Mifflin–St Jeor. There's no need to guess!

If you have a recent, reasonably reliable body-composition measurement, try Katch–McArdle and compare the estimates.

Both methods estimate resting energy expenditure, which is then adjusted for activity to estimate total daily energy expenditure (TDEE).

Remember: Menopause doesn't automatically require a different calorie formula. Body composition, movement, training, and individual physiology all influence your energy needs.

Your activity level reflects your entire day—not just your workout!

It's easy to overestimate how active we are, especially when we exercise regularly but spend much of the remaining day sitting.

Before choosing your activity level, check your average daily steps over the past 7–14 days using your Apple Watch, Fitbit, Garmin, or phone's health app.

Then consider your workday movement and weekly exercise.

General Activity Guidelines

Mostly Sedentary | Under 5,000 steps/day

Mostly seated throughout the day with limited walking or structured exercise.

Lightly Active | 5,000–7,499 steps/day

Some daily walking, light movement, and occasional workouts.

Moderately Active | 7,500–9,999 steps/day

Regular daily walking combined with consistent weekly exercise.

Very Active | 10,000–12,499 steps/day

Substantial daily movement combined with regular, challenging workouts.

Extremely Active | 12,500+ steps/day

Very high daily movement, physically demanding work, or substantial training volume.

Important: These step ranges are general reference points, not exact calorie-calculation categories. Strength training, cycling, swimming, and other activities also contribute to energy expenditure without necessarily increasing step counts.

Ask Yourself:

• What is my actual average daily step count?

• How many days per week do I exercise, and for how long?

• Do I spend most of my workday sitting or moving?

• Am I choosing my activity level based on what I actually do—or what I hope to do?

Christine's Coaching Tip

If you strength train three times per week for 30 minutes but average only 3,000–4,000 steps daily and spend most of your workday sitting, don't automatically select “moderately active.”

Choose a realistic starting estimate based on your overall activity, then evaluate your actual results over several weeks.

Your workout is one part of your day. Your total movement tells a much bigger story!

Your metabolism isn't broken, and your calorie needs aren't determined by age alone.

This calculator provides an estimate of your daily maintenance calories—the amount of energy your body may need to maintain its current weight.

But no calculator can perfectly predict your individual metabolism or daily energy expenditure.

Your muscle mass, body composition, daily movement, exercise, and individual physiology all play a role.

So, what should you do with your results?

1. Establish your baseline.

Track your usual food intake for 1–2 weeks without immediately changing everything. Get an honest picture of how much you're eating, including your protein, fiber, and saturated fat.

2. Compare your intake with your estimated needs.

Your calculator result is a starting point, not a calorie limit you must follow. Consider your current weight trends, activity, training, and goals.

3. Focus on the habits that matter.

Prioritize adequate protein, fiber-rich foods, progressive strength training, daily movement, and quality sleep. These habits support muscle retention, recovery, satiety, and long-term health.

4. Evaluate and adjust.

Over the next 2–4 weeks, look at your average weight trend alongside your energy, hunger, recovery, and training performance.

If your weight is relatively stable and you're feeling and performing well, your current intake may already be close to maintenance—even if the calculator suggests something different.

Christine's Coaching Tip

Don't immediately slash calories because a calculator gives you a number lower than expected.

And don't assume you need to eat less simply because you're over 40 or going through menopause.

Start with awareness, establish consistent habits, and make small, informed adjustments based on your actual results.

The goal isn't to eat as little as possible. It's to nourish your body appropriately so you can build strength, maintain muscle, support your health, and live fully.

Less Guessing. More Understanding. Less Diet Dogma. More Life.