Female · Mifflin-St Jeor · BMR + TDEE
BMR Calculator for Women
Pre-set for female. Calculates Basal Metabolic Rate using: BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161. See your TDEE at every activity level.
The Female Mifflin-St Jeor Formula
Female BMR Formula
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161The −161 constant for women reflects the lower average lean muscle mass compared to men. Women typically have 20–25% body fat vs. 15–20% for men of similar build, meaning proportionally less metabolically active muscle tissue and a lower resting calorie burn.
For women, this also means calorie restriction during weight loss requires more care. Cutting calories too aggressively can increase the risk of nutrient deficiencies — particularly iron, calcium, and B vitamins. Singapore HPB recommends women consume a minimum of 1,200 kcal/day even in a deficit.
BMR Reference Values for Singaporean Women (Age 30)
| Weight | 155 cm | 160 cm | 165 cm |
|---|---|---|---|
| 45 kg | 1,126 kcal | 1,157 kcal | 1,188 kcal |
| 55 kg | 1,226 kcal | 1,257 kcal | 1,288 kcal |
| 65 kg | 1,326 kcal | 1,357 kcal | 1,388 kcal |
| 75 kg | 1,426 kcal | 1,457 kcal | 1,488 kcal |
BMR decreases with age. Multiply by your activity level (1.2–1.9×) to find your TDEE.
Frequently Asked Questions
What is a normal BMR for women?
For Singaporean women, a typical BMR ranges from 1,200 to 1,600 kcal/day depending on weight, height, and age. A 55 kg woman at 160 cm aged 30 has a BMR of approximately 1,318 kcal/day. At a sedentary activity level, her TDEE would be around 1,582 kcal/day — lower than many generic dietary guidelines, which is why personalised calculation matters.
How does BMR change during pregnancy?
BMR increases during pregnancy as the body supports foetal development, placental function, and increased blood volume. In the first trimester, the increase is modest (~100 kcal/day). By the third trimester, BMR can increase by 200–300 kcal/day. Singapore HPB recommends pregnant women consume an additional 300 kcal/day in the second and third trimesters. This calculator is not designed for use during pregnancy — consult your obstetrician or dietitian for pregnancy-specific guidance.