Find your TDEE — your everyday maintenance calories
Not a generic number off a diet app — built around your age, activity and hormone phase. Then choose whether you want to lose fat, maintain, or build. Takes about a minute.
Think of your body like a car left idling at the lights. Even sitting completely still, it's burning fuel just to keep the engine running — your heart beating, your lungs breathing, your cells repairing overnight. That's your BMR: the calories you'd burn even if you stayed in bed all day.
Add in everything else — walking about, carrying shopping, your training sessions — and you get your TDEE: your everyday maintenance calories, the real number your body burns in a full day. Pop your email in below and we'll work it out for you, then show you exactly what to do with it.
Unlock your numbers
Enter your email and we'll take you straight to your calculator. No spam — just the occasional useful bit from HerPhase.
1
About You
Where are you right now?
Menstrual cycle
Cycling regularly
Perimenopause
Cycles, but irregular
Menopause
12 months+ no period
Post-menopause
Well beyond the transition
How active is your whole day?
Not just your training sessions — your whole day. If in doubt, pick the lower one. Poor sleep and hot flushes eat into your real energy more than people realise.
× 1.2
Sedentary
Desk-based, little planned exercise, under 5,000 steps most days.
× 1.375
Lightly active
1–2 workouts or walks a week, roughly 5,000–7,500 steps/day.
× 1.55
Moderately active
3–4 sessions a week, 7,500–10,000 steps most days.
× 1.725
Very active
5–6 sessions a week, or an on-your-feet job.
2
Your Numbers
3
Your Options
4
Protein, Fat & Carbs
Pick an option above to see your macro breakdown.
This is your starting point — not a fixed number
Your real number moves with sleep, stress, symptoms and your cycle. If you'd like a plan built around it — and adjusted as your body changes — that's exactly what 1:1 coaching with HerPhase does.
This tool gives a general estimate using a standard formula (Mifflin-St Jeor). It's a starting point, not medical or dietetic advice, and doesn't replace individual guidance from your GP or a registered dietitian — especially if you're pregnant, breastfeeding, or have a history of disordered eating.