Calories per day for Woman: Calculator Ultimate

The calculator calories following allows to know the number of calories per day for a woman based on her level of physical activity, personal characteristics, as well as its objective. See the explanations below to select your level of physical activity and objective tone.

That you are trying to lose weight, improve your health, transform your silhouette, become firmer or more muscular, the following explanations will tell you how to properly use the calculator.

Because to determine how many calories per day a woman actually needs is not always obvious. Here’s how to make everything as simple as selecting a few options! 😉

BONUS: Download your menu planner Excel free in order to help you plan your food menu for the week. It contains a menu that you can change and which calculates all the calories based on your food choices for each of your meals.

Planning food has never been so easy and fast! 😉

Calculator calories – How many calories per day for a woman

The following specifications are related to the calculator calories over the top.

Determine your level of physical activity

femmes faisait du step cardio

femmes faisait du step cardio

To find your caloric intake for real, not only that of survival… you have to take into account your level of physical activity. To ensure you use the correct factor amplifier, here are a few indications.

The level of physical activity is divided into 5, each with their amplifying factor of energy spent.

  1. Sedentary life

    Amplifying factor = 1.2 – This means that you do very little physical activity, or not at all. This factor allows to cover almost exclusively the activities of daily life: you move, you do to eat, keep you awake, do the housework, the office work… It can also cover the activities to be mild or infrequent, such as light walking, games, summer… basically, it might be time to put yourself in the action a bit more. 😉

  2. Life slightly active

    Amplifying factor = 1.375 – This means that you do a bit of exercise, from 1 to 3 times per week, weight training or other activity to be moderate to high, ranging between 30 and 60 minutes. Walk at a good intensity, 30 minutes per day, 5 to 7 times per week, could also return in this level of activity. If you do both, you can stay in that level or move to the next level in your training frequency, duration, and intensity. However, this presupposes that your work is not very physical either.

  3. Life moderately active

    Amplifying factor = 1.55 – This means that you do exercise quite frequently, 3 to 5 times per week intensity-moderate to high. For example, you follow a program muscle, 3 to 5 times per week, for 30 to 60 minutes, OR you do the workouts, sports 3 to 5 times per week for 45 minutes or more AND that your work is not very physical, or slightly. On the contrary, if you have a job rather physically demanding as a nurse or a nanny (you have to move a lot), even if you make the sport less regularly, you can also go in this category.

  4. Active life

    Amplifying factor = 1.725 – This means that you exercise at high intensity and/or heavy loads, from 6 to 7 times per week for at least 45-60 minutes. For example, you follow a training program from strength training to high intensity at least 5 days per week AND you have a physically demanding job, OR (in the place of demanding work) you do an activity cardio (spinning, jogging, swimming, etc.) for more than 45 minutes, 3 times per week. Or, you follow this same program, but, 6 days per week and you walk a lot to get to your work, which is moderately demanding, OR (instead of walking and working) you do yoga 2 to 3 times per week. Basically, you are intensely active all day or almost.

  5. Life really active

    Amplifying factor = 1.9 – This means that you’re doing the exercise intensity really high and loads really heavy, sometimes twice a day. For example, you are an athlete’s performance and you train more than once per day. Or, you are attending a athletic training program of at least 5 to 6 days per week, doing almost as much physical activities and have a lot of hard work. Or, you are a coach group classes (crossfit, spinning, boxing…) and do the intensive workouts several times a day with your students.

Want a programming effective fitness?! The training programs FemmeFit include Fitness sessions and weight training intense, as well as sessions of cardio at high-intensity intervals. To burn more calories during but also after your workouts. Visit the page of programs of training FemmeFit for all the details.

Determine your goal for a deficit or a surplus in calories

briserr un mur pour atteindre la cible

briserr un mur pour atteindre la cible

Now that you have determined your level of physical activity, you also have to determine your objective. Without what the number of calories you calculated will allow you to simply keep the body you have at this time. This is fine if this is your goal or if you wish to simply improve your health by eating better. However, if you want to lose weight, take a bit of muscle, or improve your physical performance, here’s how to identify your deficit or your surplus calories.

  1. Severe weight loss (or rapid) – Deficit 20%
  2. Mild weight loss (or more secure) – Deficit 10%
  3. Weight maintenance and improved health
  4. Muscle mass slight (or not fat) – Surplus 10%
  5. Pisa mass severe (or for those who don’t take muscle or fat easily) – Surplus 20%

#1. Severe weight loss (or rapid) – Deficit Of 20%: A deficit of 20% in your energy demand is considered as rather agréssif. It is not recommended to go down 25%.

A caloric deficit is larger can cause several physical and psychological effects such unwanted loss of muscle, decreased metabolism, lack of energy, and results, as well as lead to the revival of the lost weight.

If you have a lot of weight to lose, select this goal may make sense. But, make sure you give a rest to your body with a meal cheat (rich in calories) per week.

This small boost metabolic is necessary to avoid plateaus, the yo-yo effect and give you the smile! 😉

AVOIDS, however, to go below the 1500 calories/day, in order to have the necessary nutrients to maintain good health.

#2. Mild weight loss (or more safe) – (Deficit) 10%: If you only have a few pounds to lose, go more quietly is certainly an excellent idea!

Uses a weight loss of 10% of caloric deficit. You can always you adjust thereafter based on your results.

A lot more reasonable for a 5 pounds of fat to lose or if you are afraid to affect your muscle mass and your performance!

#3. Maintenance and improvement of health: The number of calories for this goal is what you need for you to maintain health.

#4. Muscle mass slight (or not fat) – Surplus 10%: The calories listed for this objective represent a 10% increase in calories from maintenance to allow muscle mass or improving physical performance.

This may prove to be insufficient for a woman who has difficulty gaining muscle and even fat…

However, if you have a tendency to gain fat easily, you should start with this lens and you adjust thereafter based on your results.

You can also think about adding some supplements such as BCAA’s, protein, and even creatine.

#5. Pisa mass severe (or for those who don’t take muscle or fat easily) – Surplus 20%: If you are of those who can eat what they want, without ever taking a pound of fat or muscle, start with this lens makes more sense.

If you take neither fat nor muscle after two weeks, monte, the number of calories in carbohydrates or think to incorporate a protein adapted to your case (a gainer) and creatine supplement.

(Note that the number of calories can change as your weight changes. Do the follow-up every month to adjust your daily intake and avoid the plateaus of weight loss.)


What you want:

  • To lose weight to be well and happy in your skin,
  • Strengthen your body to feel beautiful and alluring, even in a bikini!
  • Have more esteem in being an example for others,
  • Be comfortable to wear clothing that you really like,
  • You will have more energy for projects and challenges,
  • Or just take care of yourself now to take advantage of the beautiful moments in family for a long time!

Fitness woman te offers fitness programs and muscle building, fast and efficient, to be Fit, Firm and in great Shape.

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Visit the page of the programming FemmeFit or try it now to begin to see the difference!

Be well in a healthy body to smile all day!


Details on the calculation of calories per day

Formula of Mifflin St-Jeor

The formula of Mifflin St-Jeor formula is the most accurate despite its inaccuracies… It is the one used by the calculator calories previous.

For women: (10 x w) + (6.25 x h) – (5 x a) – 161

(For men : (10 x w) + (6.25 x h) – (5 x a) + 5)

p = your current weight in kg t = your height in centimeters a = your age

Your total energy expenditure per day calculated must be multiplied by your factor of physical activity:

  • Sedentary : little or no exercise = 1.2
  • Life slightly active : a bit of exercise, between one or three times per week = 1.375
  • Life moderately active : exercises at a moderate intensity, three to five times per week = 1.55
  • Active life : exercises at high intensity and/or heavy loads, from six to seven times per week = 1.725
  • Life really active : exercise intensity really high and loads really heavy, two times per day = 1.9

Formula of Aragon

If you know your percentage of fat, the formula of Aragon is a little more simple and quick to use:

MB (basal metabolic rate) = 25,3 x lean body weight in kg = 11.5 x lean body weight in lb.

Your lean body weight = your current weight x (100 – your body fat percentage) / 100

Your total energy expenditure per day = your MB x your factor of physical activity:

  • Sedentary : little or no exercise = 1.2
  • Life slightly active : a bit of exercise, between one or three times per week = 1.375
  • Life moderately active : exercises at a moderate intensity, three to five times per week = 1.55
  • Active life : exercises at high intensity and/or heavy loads, from six to seven times per week = 1.725
  • Life really active : exercise intensity really high and loads really heavy, two times per day = 1.9

For more details on what is a calorie and what to do with your request in calories once calculated, read this article.

For a quick approximation, the values of maintaining the following may also be suitable.

Average amount of calories per day
Women: 2,000 to 2,200 calories
Men: 2,700 – 2,900 calories


Finally, it remains for you to develop your menu, spreading your calories through macronutrients, with a ratio of 30% to 40% of calories from carbohydrates (4 cal/g), 30% to 40% protein (4 cal/g) and 20% to 30% fat (9 cal/g).

To help you, use the menu planner:


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