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[New & Improved] TDEE Calculator (Insanely Accurate)

A Much Needed Tool For Weight Loss, Gain, Maintenance And For An Overall Long And Healthy Life.

tdee calculator damnripped

Consume more calories than your body needs, you will gain weight.
Consume less calories than your body needs, you will lose weight.

Things to Understand About TDEE:

1. Daily Activity Level

The measurement for energy expenditure is dependent on activity level. The higher this value is, the more active a person is. People should be careful when evaluating their activity levels and take into account every activities apart from the ones that are carried out in the gym. There is not much of a difference between sedentary and moderate activity, so people must be careful in considering the differences between the two especially when it comes to TDEE calculation.

2. Exercise Intensity

Again, Exercise intensity is another important factor in calculating your energy expenditure. This section is only based on the activities that are done in the gym. The higher this value is, the more aggressive a person is in the gym. Here, there is a big difference between Moderate and Intense activity. So people must be careful in considering the differences between the two since a simple miscalculation could lead to over-estimation of your energy expenditure and thereby hindering your fitness goal.

3. Weight Loss Is a Balance

The value of the daily energy expenditure indicates how many calories a person must consume as well as spend in order to stay at his or her current rate. If weight loss is the goal, then less calories must be consumed, more exercise must be done, or both must occur. The exact opposite must happen if weight gain is the goal. This reinforces the basic principle of effective weight loss balance.

4. Work Up To It

In order for people to effectively lose weight, it is recommended that they eat at their current energy expenditure level for a few weeks before reducing their caloric intake. This way, their body can get used to eating at this level before taking in less. After a few weeks, reduce the caloric intake by a certain percentage (20%), depending on how much weight needs to be lost, and repeat the process so the body can readjust itself. It is also important to recalculate the energy expenditure level every week after taking in fewer calories.

The same is true if the goal is to gain weight, except here one should increase the caloric intake by a certain percentage (10%) instead of decreasing it.

5. Be Smart

Your total daily energy expenditure is the metabolic rate the body needs to work at in order to keep basic processes going while performing physical activity. It is unwise for a person to drastically reduce his/her caloric intake, for he/she risks consuming fewer calories than he/she needs in order for his/her body to work properly.

The total daily energy expenditure is the most accurate indicator for losing, gaining and maintaining weight. Understanding it and the basal metabolic rate is important for maintaining a healthy lifestyle.

Now you can go ahead and plug your stats into the TDEE calculator below.

The Biggest Update Yet! TDEE Calculator Version 6.0 is here.😍

This version comes with a brand new tool called the Image/PDF Generator. This handy little tool is armed with a much requested feature. It lets you download a snapshot of the whole calculator along with all your details & results. The most exciting part is that you can choose to include your Name (or your friend’s), Date and a Message which will be printed in the downloaded image/PDF. This will be of tremendous help to everyone (especially Personal Trainers) as you don’t have to remember each and every single mind numbing detail regarding your fitness journey. Just open the image/PDF and everything’s right there. 😉

Not just this, we have planned many more updates for the future and we are already working on it. So hang tight and push through. 😀

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Note: Please remember that the “No. of days” and the “Target date” are just rough estimates and the result can vary from individual to individual based on several factors such as age, activity factors, whether an individual is metabolically adapted or not, etc.

But the majority can rest assured as they will most likely see promising results within the above time frame.

The calculator above will give you an estimate of the calories and macronutrients you require each day. However, you may need to make adjustments with your diet as you go along. If your weight does not change by the desired amount (keep in mind, you shouldn’t be gaining or losing more than 2lbs each week) make adjustments by small increments. For example, if you’re aiming to lose weight and your weight has remained the same, reduce your calories by 50 each day. This should come from your carbs (4 calories per gram) and/or fats (9 calories per gram), while maintaining the same protein intake. Repeat this process as necessary to keep hitting your goals. It’s also worth noting, that as you gain or lose weight on your diet, your calorie intake may need to change anyway! For more information on weight loss plateau, please refer to this article.

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Also, we strongly believe “a word of mouth” is the best mode of advertising there is. So please spread the word about our calculators and share them with your friends and family. Thank you.

Note: If you encounter any bugs or have a new feature on your mind, please write to [email protected] or use this contact form here.

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Joe Honcharik
Joe Honcharik

Question, i’m 6’0 240lbs. I started 2 weeks ago working out at Orange-theory. I go 5 times per week and its pretty intense. Leave there soaked. would i use Moderate, Difficult, or Intense? Looking to get down to about 185lbs. Thanks!

John Haddon
John Haddon

I am 50 years old, 6 foot 1, male – and i started at 230 pounds im down to 214. It says i should be eating 2349 calories to get to 200 pounds. I want to loose a bit more fat, but i have been gaining muscle as well. I work out 5 days a week, but 2300 calories seem high for my age….

Dave
Dave

How can it calculate accurately if it doesn’t need the number of workouts per week and the duration of a workout!?

Duck
Duck

So the calculator is telling me to only consume 1054 calories.. because my tdee is only 1454 so I guess I should ignore that?

pop
pop

What are the side effects if i go beyond reckless? ie. insane level 50% or lower than my maintenance cal? i just want to lose weight fast then maintain it
(be sane again) once i reached that goal..

Uzi
Uzi

Lets set aside for the fact that its not healthy its also just not viable, I can guarantee you wont stick to it no matter your will power.

pop
pop

hit plateus until i found this site.. tqvm

Rachel R
Rachel R

Hi, love this calculator.
I’m not trying to lose weight per say, I’m trying to stay the same weight but lose fat and gain muscle and shape. Would I want to eat at the deficit level or maintenance level?
I weight train 90 mins 5 days a week, and do a few 20 min cardio sessions a week.

Ami

Hi! I desire to increase my macros to 1500 from 1200 for the purpose of Muscle Gain. Would you say it is safe for me to progress automatically to that number or do it in increments of 500 cal. each week till I arrive at 1500? I am curious if by taking the big leap to 1500 right away my body would be alarmed and Store it as Fat and I don’t want that. In your professional opinion, what would you recommend in this situation? (Ultimately I might like to try at some point to go up to my ideal… Read more »

Chris
Chris

How do you factor in rest days? Should you eat as usual if you’re not working out? This is for weight gain btw.

Matt
Matt

Hi I’m 172lbs 6ft train 5 days a week in the gym train hard little rest between sets in n out in 30 mins but outside gym I am quite sedentary I choose sedentary and exercise as difficult would u say that’s about right?

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