Why a woman's deficit needs more care
The same deficit takes a bigger bite out of a smaller calorie budget. Many women burn fewer calories a day than men, partly because of body size. The formula we use also gives women about 166 fewer calories at rest than a man of the same height, weight, and age.
So a plan that feels easy for one person can push another close to our 1,200 calorie floor. If you hit that floor, the answer is more time, not fewer calories.
What this version sets up for you
This page starts with female settings and a sample woman: 40 years old, 5 ft 5 in (165 cm), 145 lb (66 kg), and lightly active. Her goal is 130 lb (59 kg) in 16 weeks.
That is 15 lb (6.8 kg) to lose. The calculator shows a deficit of about 470 calories a day, so she would eat about 1,360 calories a day. That is about 0.9 lb (0.4 kg) a week, a pace inside CDC guidance.
If you ask for a faster pace than 2 lb (0.9 kg) a week, you will see a warning.
Tips for women in a deficit
- Keep protein high. It helps you hold on to muscle while you eat less. Our protein calculator for weight loss gives you a daily target.
- Give it more weeks. A longer timeline means more food each day and a plan you can stick with.
- Look at the trend. Your weight can swing from day to day. Compare weekly averages instead.
Learn the math in how to calculate a calorie deficit, or go back to the main calorie deficit calculator.