Accurate TDEE Calculation for Women

Women's calorie needs are different from men's for several biological reasons. On average, women have a lower basal metabolic rate because they carry less muscle mass and more essential body fat. Hormonal cycles also play a real role. During the luteal phase, roughly the two weeks before your period, your metabolic rate can increase by 100 to 300 calories per day. This is why many women experience stronger hunger and cravings in that window. Rather than fighting it, a smarter approach is to eat slightly more during the luteal phase and slightly less during the follicular phase. Women also respond differently to extreme calorie restriction. Prolonged deficits below 1,200 calories can disrupt menstrual cycles, weaken bones, and impair thyroid function. If your period becomes irregular while dieting, that is your body telling you the deficit is too aggressive.