TDEE Calculator

TDEE Calculator

How does a TDEE calculator work

A TDEE calculator is a great tool for anybody who is confused about their daily caloric requirements.  Our TDEE calculator also produces daily caloric and macro-nutrient requirement, for for women who want to build and maintain lean muscle. 

To calculate your TDEE, we must first calculate your BMR.  

Your BMR (Basal Metabolic Rate) is the amount of calories your body burns at rest.  This is calculated using your height and weight.

Your TDEE (Total Daily Energy Expenditure) is the ‘actual’ amount of calories your body burns throughout the day.  This is calculated using BMR + a formula that ‘estimates’ calories burned based on your daily activity level.  

This number will be different for everyone, so just because you have the same goals as somebody else, it doesn’t mean their numbers will work for you.

Finding an accurate TDEE calculator for women is difficult, so don’t miss this opportunity to try ours.

For the cut to the chase kinda gal, you can go straight to the TDEE calculator here >>>

But do read on if you want to get the best results.

Your daily activity level

Be honest when selecting this, our TDEE calculator can only offer accurate results on accurate entries.  You’ll be sabotaging your own efforts if you lie to a TDEE calculator. 

As a guide;


If you work an office job, are sat down all day, drive to and from work without doing much else physical – this is your activity level.


You’re on your feet most of the day, running daily errands, take the stairs instead of the lift, walk rather than take the bus.  Or, if you do a light workout of less than 30 minutes each day – this is your activity level.


If you’re the person above who partakes in a more intense daily workout of at least 60 minutes per day at a moderate level.  Or if you work a physically demanding job – this is your activity level.

 Very Active

If you are physically active throughout the day and train at an intense level for more than 2 hours – this is your activity level.

How accurate is a TDEE calculator

From a mathematical perspective the calculator will provide accurate numbers based on the chosen formula.

Not all TDEE calculators for women are equal.  That doesn’t necessarily make any one calculator wrong.  It just means that there are different perspectives and considerations behind each formula.

From a practical perspective, there is only so much ‘accuracy’ you can take from the numbers provided.

It would be impossible, based on the basic stats entered, to provide you with a 100% accurate calculation of your daily requirements.

Any calculator that claims to do this is a lie.

No calculator will accurately consider your body composition. 

Most people have no idea what percentage of their overall bodyweight is muscle/fat/water/bone density.

There are ways to find this out, but the most accurate methods are not cheap, and arguably not accurate for very long (anyone willing to invest is likely to be actively working on changing their body composition anyway).

If it’s not 100% ‘accurate’ why use it?

We have to start somewhere and a TDEE calculator is an ideal starting point for most.

Body composition aside, this will be the closest you get to your bodies daily requirements.  And it’s free!

Regardless of your overall goals, it is good to have a basic understanding of your numbers. You may choose not to follow and track these daily, however, by simply being aware you will likely make more informed food and training choices.

Will this help with weight loss?

Yes.  But not just that.

An individual’s TDEE is the foundation other objectives also.

Not everybody looking for their daily caloric requirements is in it to lose weight.

Some women seek just to maintain their weight and others seek to gain weight.  It all depends on your own personal agenda.

We all have different reasons for doing what we do.  While it’s good to have an understanding of these numbers, it boils down to your personal preference whether you choose to use them or not.  

Your life, your choice.

How does the Lipstick Lifters TDEE calculator work?

Our TDEE calculator for women goes one step further, by also providing you with your daily macronutrient breakdown based on your objective…

  • Maintenance
  • Weight loss
  • Weight gain

This saves you from doing any math!

Avoid this common trap

If you’re using these numbers for weight loss or gain, you should use this TDEE calculator every 6-12 weeks.  So bookmark this page right now!

The reason you need to check back is because as your weight changes, your numbers will too.  So, don’t get stuck using the same numbers for too long – you’ll sabotage your efforts.

Also, try to avoid using various different calculators.  While the fundamentals are the same, each TDEE calculator will use a different formula.  So putting your numbers into all of them will only lead to confusion.

The same applies to your daily macronutrients.  These are calculated differently depending on the overall objective.

This does not make one calculator superior to the other. 

If you follow the numbers provided and track accurately, you can’t go wrong.

Chopping and changing between calculators will only hinder your success, so avoid doing that. 

Choose your calculator and stick with it for a minimum of 12 weeks before you go floating off somewhere else.

How to get the most out of these numbers

Use these numbers as a guide and stick with them consistently for at least 6 weeks and at most 12 weeks. 

After that you should be looking at adjusting them to suit your goals.

This is why it’s so important to write things down. 

You should be tracking your diet and your exercise habits in order to give you an accurate record of your own personal outcomes.

We recommend this progress tracker.  It has been specifically designed for use with our calculator.

Which TDEE calculator is best for you?

That depends on your overall objective. 

Some calculators focus only on weight loss with an assumption that cardiovascular exercise will be the leading activity type.  This is almost always assumed on calculators targeting women.

A lot of calculators targeting men are geared towards weight gain with the assumption that weightlifting will be the leading type of activity.

Our TDEE calculator assumes only one thing; that you are a woman who lifts.

We provide your numbers based on your objectives and also offer you the formula to amend your nutritional intake, should you wish.

Click the link below to access our TDEE calculator for women.

You can access the Lipstick Lifters TDEE calculator here >>>

How to keep track

Unless you’ve got the incredible ability to recall and calculate numbers cumulatively throughout the days/weeks/months, without writing them down, you’re going to need some good old fashioned pen and paper.

We recommend this progress tracker.  It has been specifically designed for use with our calculator.

Inside you will find a place to record your meals, workouts, goals, progress and other general thoughts and feelings.

Related articles

Want weightlifting plans designed for women?

Find out about Members Zone; our free online portal suitable for beginners and advanced lifters!

Find out more >>>