TDEE Calculator
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TDEE Calculator (US, Light Activity, Female) | Step-by-Step Guide with Example

TDEE Calculator (for women in the US who do light activity)

Have you ever wondered why you stay at the same weight even when you think you're eating "healthy"? I've been there too: keeping track of every bite, running errands all day, and the scale wouldn't budge. I found the TDEE Calculator (US, Light Activity, Female) at that point, and everything finally made sense. This guide shows you how to figure out how many calories your body really needs each day, step by step, with an example.

What is the TDEE calculator for women in the US with light activity?

TDEE stands for Total Daily Energy Expenditure. This is just the number of calories your body burns in a day. The TDEE Calculator (US, Light Activity, Female) uses your age, weight, height, and level of activity to make this guess.

People who do "light activity" usually live a mostly sedentary life but do light exercise one to three times a week, like yoga, short walks, or light workouts at the gym.

TDEE is like a "calorie budget" for your body. If you spend (burn) more than you earn (eat), you lose weight, and if you spend too much, you gain weight.

What is the TDEE Calculator (US, Light Activity, Female), and why is it important?

Knowing your TDEE helps you understand what you eat. It's not just about eating less; it's about eating better. Here's why it matters:

  • No more guessing how much you should eat; you can now track your calories accurately.
  • Personalized nutrition: TDEE takes into account the fact that every woman's metabolism is different.
  • Managing your weight means knowing exactly how many calories to cut or add.
  • Balanced energy: Don't get tired or cut back on calories too much.

Your TDEE is like a user manual for your body if you really want to reach your health goals.

Step-by-Step Guide to Using the TDEE Calculator (US, Light Activity, Female)

Are you ready to find your number? Let's go through it together.

Step 1: Figure out your basal metabolic rate (BMR).

The number of calories your body burns when you are at rest is your BMR. The Mifflin-St. Jeor formula is often used in nutrition studies in the U.S.:

For women, BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161.

For example, if you are a 30-year-old woman who is 165 cm tall and weighs 65 kg.
BMR = (10 × 65) + (6.25 × 165) – (5 × 30) – 161 = 650 + 1031.25 – 150 – 161 = 1370.25 kcal/day

Step 2: Multiply by how active you are.

If you do light activity, multiply your BMR by 1.375.
TDEE = 1370.25 × 1.375 = 1886 calories a day

That means you need about 1886 calories a day to keep your weight the same. If you want to lose weight, you might want to cut this down by 300 to 500 calories, depending on what you want to do.

You can also use the TDEE Calculator (US, Light Activity, Female) to quickly and easily figure this out.

Example from real life

Say hello to Sarah, a 35-year-old woman who works in an office in California. She works out twice a week and lives a life of light activity. Her numbers:

  • 170 cm tall
  • 70 kg of weight
  • 35 years old

Using the formula: BMR = (10 × 70) + (6.25 × 170) – (5 × 35) – 161 = 700 + 1062.5 – 175 – 161 = 1426.5
TDEE = 1426.5 × 1.375 = 1961 calories a day

Sarah stays at her current weight if she eats about 1900 to 2000 calories. To lose weight, she should aim for about 1600 calories per day while making sure she gets enough protein and other nutrients.

TDEE Calculator (US, Light Activity, Female) Benefits

  • Personalized insights: Each result is based on your own stats.
  • Flexibility of goals: It works for you whether you want to lose weight, keep it off, or gain weight.
  • Science-based: Based on metabolic formulas that have been shown to work.
  • Easy to keep track of: works with other tools like the BMI Calculator and the Calorie Nutrition Calculator.
  • Keeping you on track: Seeing numbers match up with results keeps you going.

Things to Keep in Mind / Limitations

There is no calculator that can perfectly show how your body is metabolizing food right now. Stress, sleep, hormones, and thyroid health are some of the things that can affect how much energy you burn.

Keep this in mind:

  • It's not the whole truth, just a starting point.
  • Every four to six weeks, update your stats.
  • Use feedback from the real world; if you're not making progress, make small changes.

Want to know more? For more accuracy, use it with the Body Fat & BMR Calculator.

Questions and Answers About the TDEE Calculator (US, Light Activity, Female)

Q1: Does the TDEE Calculator work for women over 40?
Yes, but changes in hormones can change how fast your body burns calories. Check your math every few months to make sure it's right.

Q2: Should I count exercise calories separately?
If you do "light activity," it's already included. If you work out hard, think about the "moderate" multiplier.

Q3: How often should I use it?
Whenever your weight or routine changes a lot.

Q4: What if I want to lose weight in a safe way?
Begin with a calorie deficit of 15–20% below your TDEE and keep an eye on how hungry and tired you feel.

You might like these related tools.

In the end,

The TDEE Calculator (US, Light Activity, Female) isn't just a number; it's a way to learn how your body uses energy. If you want to lose weight or just keep your current weight without any effort, the first step is to find out what your TDEE is.

Are you ready to find out your exact number? Today, check out the TDEE Calculator (US, Light Activity, Female) on Your Calculator Hub, your go-to site for Health & Fitness Calculators and more.

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