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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
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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.

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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[New] TDEE Calculator with PDF Export option

TDEE CALCULATOR [Revamped]

With PDF export option.
Keeping track of your TDEE is now a whole lot easier.

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Your TDEE

Your estimated maintenance calories are:

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90 Comments

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  1. Hi, the calculator is really helpful.
    Im a 20 year old male potato couch. I rarely do any intense activities and the closest is going up a flight of stares or walking short distance.
    Im ~180 cm in height and skinny as a stick. Im legit 55-59 kg’s all year round.

    What would you reccommend is the best way to calculate calory intake and estimate how long it would take to get to 65-70 kg’s as the calculator estimated 2020 (0.0) Lastly what are somethings I can do to keep motivated during all this.

    Thanks in advance.

    • Hello Cushion,

      If you hadn’t noticed, our calculator has an option to know the estimated time frame and target date. It should give you a pretty good idea about how long it would take to reach your goal weight. As for motivation, I’d say just think about the end result always but don’t obsess. Focus on gradual gain, muscle building is a very slow process and it’s all too easy to give up before you reach your goal. Find a workout plan and stick to it. Most importantly, you gotta log. Because most people underestimate/overestimate the amount of calories they’re taking in. Besides the act of logging makes you more aware, and that awareness, that mindfulness, is what allows you to eat less/more depending upon your goal and be healthier. Oh! and find a partner if you can. 🙂

  2. Good work on the calculator Damn Ripped and well done for listening to your audience and adding requested features in such a timely manner. That doesn’t happen anywhere near often enough on other websites unfortunately.

  3. Hi, I really love your calculator. My daily calories is 1411 for cutting.
    But eating this little makes me hungry. What should I do? any tips?

    • Hello Kenny,

      You could try decreasing your deficit calories because 1411 seems really low. Alternatively, increasing your exercise intensity (volume) would directly result in increased daily calories. 🙂

  4. Ok, I am trying these new numbers today. 😀 I do Keto, intermittent fasting, weight training 6x/week, so I hope to see a difference at the end of the month. My protein did go up from 84 to 110g (inner me is freaking out).

  5. Hi!! I love this calculator and how it has you select activity levels for both your time in and outside the gym. The only thing I feel that it’s missing (which is also something I haven’t seen in TDEE calculators, in general) is a body fat percentage goal. I’m at about 13% body fat right now, and am trying to slim down to 10%. However, I don’t know how much I would weigh when reaching that number, which is something I would need to know using this calculator to get a good idea of how long the process would take.

    • Hello,

      Thank you for your suggestion. Although we have to say that this has been in our implementation list for a long time. We’ll definitely look into this. 🙂

  6. Im not sure of what its called, but i mean by tge resistance machines is the the exercises machin or weight machine in gym.

    • Hello,

      Of course it can be called as strength training, even bodyweight exercises can be considered as strength training. I’d suggest you to start with Lightly Active and Light/Moderate.

  7. Hi, im wondering if “lifting” the resistance machines in th gym with a good amount of weight can be considered as a strength wokout, bcse i dont go to the real metal weighs section in the gym and dont know the correct ways to do the free weights. Im female 43 yo. I do this 5 days then folowed with cardio elliptical, treadmill intervals, and moderate evening walks also 5-6 days. Thank you

    • Even lifting your own bodyweight is considered a strength workout so don’t worry about the type of machines that you’re using, the fact that you’re getting off your couch and bothering to do anything is a great achievement these days sadly. Pulling against a resistance band can be as effective as lifting weights to a certain extent providing that you’re putting the effort in. Make sure your nutrition is on point as well and you should see some changes in your physique. Well done and keep it up.

  8. Hi I’m a bit confused I average over 10,000 steps a day every week (3 runs incorporated into steps) and I lift weights for 1 hour- 1:30 hour 3 times a week (hard enough to break a sweat and get out of breath but not so hard that I feel like I’m dying) what should I set my activity levels as?

  9. I love this calculator! It takes all of the work I was doing before and does it for me.

    Only thing I would suggest is the option to set percentages rather than just number of calories for the custom goal/deficit area. I love to give myself a low and high range of calories and sometimes will choose the midway point between 10-20% or 20-30%.

  10. Hi, I walk briskly 4 days a week for 4 hours straight between 4-8 am for my online shopper job. On my days off just the everyday essentials housecleaning, dog walking etc. Probably once a week i would be chilled doing the minimum. What would my normal daily activities be? I recently joined the gym where I will be planning to go 3 days a week minimum and a possible at home workout too making it 4, I am not a beginner but also not Intensely worked out either.. I leave breaks between sets. How intense is my workouts?

  11. Hi, sedentary job, 1-hour slow jog/walk (morning) and 30mins insanity workout or 90 mins Muay Thai training (evening), 6 days a week. Should I choose difficult or intense? Thanks.

  12. I’m have a desk job, sit most of the day, but lift 6 times a week. Haven’t added much Cardio yet, but thinking of adding jogging or Sprints in the morning. What activity should I put?

  13. Hello, I was also hoping that I can get your input on what my activity and exercise level should be. I work in a cafe and am on my feet most of the day. I start my day with a 1.25 mile walk with my dog, come home to walk her another 2 miles when I get off of work, workout doing circuit training for about an hour following the push, pull, leg routine resting only 1 minute between circuits, thus to keep my heart rate up and I usually do about 30-45 minute yoga sessions after. I rest one day a week and it’s usually an active rest day, where I still walk my dog and yoga. Thank you!

  14. Hi – I was hoping for your input on the activity level and exercise level. I have a desk job but walk the halls 10 or so minutes at least every other hour. I do resistance training and cardio/HIIT 6 days a week for about 60 minutes, I’m not usually able to hold a conversation during this time. What do you think is best for my levels? Thank you!

  15. Need recommendation on activity level …
    during work week M-Thursday 7-5 I am an IT nerd but I have a stand up desk .. I never sit …
    M-Sunday .. weight train 3 days .. run 4 days in total 7 hours .. I am currently road race training so I do a lot of sprint and track work … i really need help dialing in my macro ratios.. Ty so much

  16. Hi I’ve been exercising and using my fitness pal for the past month and have lost 12lbs but I often find myself eating over the daily recommended amount MFP gives me which is 1300 calories a day. I’m a stay at home mum with two small kids so I’m on my feet a fair bit average about 12000 steps a day plus I do HIIT 20 minutes every day working on different areas and 30 minutes of running daily and yoga every other day. I’ve tried so many different calculators and I have no idea if I’m sedentary , lightly active or moderately active when I workout I’m covered in sweat and can barely speak two words . Any help would be great thank you !!! I’m 152lbs and wanting to get to 129lbs

      • Hello Amber,

        I’d suggest you to try Moderately Active and Moderate for about 10 days, see the result and change accordingly. 🙂

        As for breastfeeding, experts suggest that breastfeeding mothers must consume 400-500 extra calories during the breastfeeding period to produce highly nutritious milk. While a few others suggest as little as 300. So add 300-500 calories to your Daily Calories and you’ll be good to go. Having said that, please consult with a physician before trying to lose weight while breastfeeding.

      • They say every one ounce of breastmilk is 20kcal burned to create it. So finding your average as you’re breastfeeding and not pumping can certainly be a challenge. You can’t see what the actual production rate is and that makes this all the more tricky. Good news is that the ounces produced doesn’t increase once you regulate, your milk just gets fattier to accommodate your growing babe.
        You don’t want to risk your supply so it’s hard to say what calories you’d want to eat at other than at least maintenance+breastmilk producting calories.

  17. Hiya, I’m a university student so spend a lot time sitting down, but I don’t own a car. It takes 20 mins to walk to my gym and another 20 mins back. I walk into town a lot and take the stairs most of the time. On top of this, I do HIIT three times a week and after each session I do a bit resistance work. I have one steady state cardio workout a week and one intense purely resistance workout a week. I’m setting my daily activity to lightly active ( for days that I go to the gym and not into town etc so not as much walking) and my exercise as intense. For days I do more walking I’m saying moderately active. Would you say this is correct ?

  18. This has helped me a ton. I don’t feel like I’m dying while eating at a deficit and I’ve lost 8 lbs so far. It’s been 4 weeks. The first two weeks sucked because I was at way big of a deficit. I was eating 500 cal less than my bmr. Then I found this and it made more sense. Thanks DR.

  19. I am new to all of this. I have no idea what TDEE is. I had to Google it. I think it would helpful to change your wording for guys like me.

    From this:

    Things to Understand About TDEE:
    The TDEE is a good indicator of how many calories a person must consume in order to maintain his or her current weight. This important number is dependent on a person’s basal metabolic rate and his or her activity level.

    To this:

    Things to Understand About TDEE:
    The TDEE (Total Daily Energy Expenditure) is a good indicator of how many calories a person must consume in order to maintain his or her current weight. This important number is dependent on a person’s basal metabolic rate and his or her activity level.

    Thanks for the great information!

  20. Hi! I do a bike HIIT workout 5 times a week, a fast paced bike ride around the block twice a week (about 30 minutes), a 30 minute walk 7 days a week, and an hour long workout 6 days a week. At home I do chores such as washing dishes by hand and yard work. At what level should I rate my exercise and activity?

  21. Hello.
    Thank you so much for the calculator. I’ve used it but I’m a little confused as I can’t decide my macro ratios. Please guide what should be the ideal protein carb and fat intake for me. My TDEE is 2366 calories and the deficit is 584 calories.
    Some other information that could be useful here is that I’ve been diagnosed with severe vitamin D and morbid amount of vitamin B complex deficiencies and the doctor has prescribed to include a good amount of meats and dairy in my diet.I feel fatigue and lack of strength during workouts easily. I workout in the gym 6 days a week- 1.5 hours daily and my workouts mainly include cardio and strength training. Thank you.

    • Hello Taiyeba,

      Please choose the Recommended option in the Macro Calculator as it has a decent room for carbs (dairy). And to combat fatigue make sure to include a complex carb rich pre-workout meal. 🙂

  22. I work out 6 to seven days a week(hard enough to get a workout but not hard enough to kill me. Currently just doing cardio but need to add strength training). At university I do quite a bit of walking. When I am home I walk and do chores as well. What should I rate my activities and exercise as?

    • Hello Stephanie,

      I would say Moderately Active and Moderate. Once you add significant amount of Strength Training recalculate by selecting your Exercise Activities as Difficult. 🙂

  23. Hi there, I have been told not to significantly drop calories on rest days, as your rest days are just as important as the actual day you work out, however your comment below for someone to figure out their calorie intake on days they work out contradict this as you’ve said on rest days to change their activity level to couch potato. Can you please clarify? On training days, to have a deficit of 500cals, I need to be consuming roughly 1450-1500 cals. However based on your comment below, changing my activity level to couch potato, on my rest days I should be consuming around 1100cals. I thought for women anything lower than 1200 cals is considered dangerous. Please give me some advice. I am 58kg, 171cm tall (female) I work out 4-5x per week.

    • Hello Nicole,

      One crucial thing to remember is that, you shouldn’t be on a deficit during your rest days. You should be eating exactly your TDEE as this phase (rest days) will help you bring up your suppressed metabolism, eating a calorie restricted diet during this period will totally defeat that purpose. If you’d like to have your Daily Calories the same as TDEE please choose Custom in the Calorie Deficit dropdown and enter 0 in the Custom Calories field. I will update the other comment as well with this information. Thank you. 🙂

      PS: You don’t really need to have 2 different calories for rest and workout days unless you’re aiming for body recomposition (converting fat to muscle without losing weight) which I must say is a long and hard road. Generally, eating your workout day calories on your rest days will result in optimal weight loss.

      • So I am a little bit confused, I am currently trying to lose weight therefore I am trying to have a daily calorie deficit of around 500cals which means I am sitting at around 1450cal daily. So on my rest days you suggest eating my TDEE which is 1800cals??

  24. If I workout 3 days per week and I do full body workouts. 3 sets per excercise and 12 reps with the heavier weights I can handle, is my excercise considered as moderate or difficult?

  25. Hello, I excercise 3 days per week doing full body workouts. Do I need to eat differently the days I do not workout or, in order to increase the muscle growth, I have to keep eating the same amount of calories?

    • Hello Karlos,

      Generally it is ok to eat the same amount of calories throughout the week. But if you’re aiming for a clean bulk, then you’d have to eat differently on workout and non-workout days. Calculate your non-workday calories by selecting the daily activity as SEDENTARY and exercise intensity as NONE – COUCH POTATO.

  26. I am 156 cm tall and 69 kg.i was 68 pre-pregnancy.
    My baby is now five months old .still breast feeding
    I am 69 kg
    My job is mainly desk job with one hour yoga.
    My question :
    1) what should be my ideal calorie intake as I breast feed . Unable to add on this on your calculator .
    2) should I add on other cardio / gym based exercises to loose weight

    • Hello Litz,

      Experts suggest that Breastfeeding mothers must consume 400-500 extra calories during the breastfeeding period to produce highly nutritious milk. While a few others suggest as little as 300. So use our TDEE calculator and add 300-500 calories to the Daily Calories and you’ll be good to go. Having said that, please consult with a physician before trying to lose weight while breastfeeding.

      As for exercises, alternating weights and cardio every other day is a great way to lose weight.

      PS: Opt for a high protein diet.

  27. Hi , Thanks for this great calculator
    I used diffrent calculator on another bodybuilding website
    And that told me my tdee is 2100 ( that calculator don’t ask my age ( i’m 18 ) and for the modirate exercise ( I lift weight 4-5x per weak for 50min ) used 1.35 activity level , but on your calculator my tdee is 2300 , i’m on bulking and i don’t know which number is correct
    I’m studenet and have sendetry or light activity on a day , i will be greatfull if you help me

    • Hello Kris,

      You are correct, it would vary. Our calculator determines the TDEE for one day (workout day). If you want to know your TDEE for non-workout days, you’ll simply have to re-calculate by selecting the daily activity as SEDENTARY and exercise intenstiy as NONE – COUCH POTATO. So ultimately you’ll have 2 tdees, one for workout days and the other for non-workout days. Just make sure you’re eating exactly your TDEE on your rest days. 🙂

  28. Hi there. I’m 5’6″, 146lbs. Goal weight is 126lbs. The calculator says that with my moderate activity and a 30% cut of calories I will reach my goal weight by 2020….. this can’t be right. Is it?

    • Hello Dana,

      That is highly unlikely. Either you must’ve selected the start date incorrectly or your computer must have a wrong date. Because it wouldn’t take more than 5 months to lose 20 lbs even if you are sedentary and don’t workout. Please email us (support@damnripped.com) your stats and we’ll look into this. 🙂

      Thanks!

  29. Greetings,

    I am 67Kg and looking to start a cutting phase in my training regimen. I went for the ‘low carb’ option as I had good results with it before. The calculator said I need to ingest 195g of protein daily. I was wondering how does this sit with studies saying you should be ingesting around 1.5g of protein per Kg body weight for weightlifters?

    Thanks!

    • Hello Mirry,

      You are absolutely correct. It is more than sufficient to consume 1.5 g of protein per kg. But when we go for a low carb option we don’t much choice other than increasing our protein/fat intake to fulfill out daily calorie requirements and since protein is more muscle sparing than fat, it is in our best interest to have it on the higher side. If you wish to reduce your protein intake, please use our macro calculator to set up your own ratio.

  30. Hello,

    I am having trouble figuring out what my daily activity and exercise intensity are. I have a desk job but walk with the dogs 2 times a day for 25-30 minutes (flat surface). Besides that I do HIIT training 3 times a week in the morning for 20 minutes and workout out 3 times a week at the gym for around 1 hour to 1 hour and 15 minutes. Could you please help me figure this out.

    Thank you!

    • Hello Harry,

      Going by your comment I think we can safely assume that you are “Moderately Active” because you make up for your desk job by walking your dog and doing HIIT. As for the exercise intensity, I’m afraid it depends a lot on how intense you are working out in the gym. That being said, I guess you will be safer choosing light or moderate.

  31. Hello,

    I am having immense trouble with figuring out my caloric intake. I am F, 5’7″, 137 lbs with a goal weight of 130. I do cardio(some strength included) circuits for 30-40 minutes, 3-5x a week. I am currently eating between 1300-1400 calories a day, which is right around my BMR. However, it seems I’ve hit a plateau in weight loss. Is it possible I am not eating enough? I don’t feel abnormally tired or anything, but I am beginning to wonder what the issue is.

    • Hello Jennifer,

      Thanks for the comment. There could be many reasons why your weight loss has stalled.
      1. If you have been dieting for a long time, it is possible that you could be metabolically adopted. If this is the case you need to slowly increase your calorie intake over a couple of days until you reach your tdee (this should bring up your suppressed metabolism). Once you’re there try eating that way for another 3-5 days and gradually decrease your calorie intake.
      2. Or your body could just be absorbing extra water making you believe that the weight loss isn’t happening. In this case you just need to temporarily cut down carbs from your diet to force your body to release the extra water it is holding on to.

      For more info, please refer to this article.

  32. So a 40/40/20 ratio? I’ve already lost 40 pounds by cutting down on carbs and fat. Shouldn’t be that much more of an adjustment. Thanks for the help so far!

  33. I’m trying to calculate my macros, and my BMI is 33 so I want to mostly cut. I’ll be doing strength training 3x a week. So my total “goal” is to have 10-15% body fat and a good amount muscle definition. I’ve looked a ton of places for macro suggestions. Some suggest lower fat, while others suggest lower carbs. Protein suggestions seems to be about the same. Should I calculate my macros for lower carb grams or fat grams? I currently do 6 miles a day cardio but I want to start strength training and cut down to about 3 miles a day.

    • Hello David,

      Low carb is definitely the way to go. Low carb diets have been proven to assist weight loss in numerous ways (ref to this article). Having said that, it doesn’t mean carbs are bad. They are just expendable. I think opting for a low carb diet is a matter of personal preference because some find it hard to stick to it over a long period of time.

    • Hello Cee,

      The general idea behind the low-carb diet is that decreasing carbs lowers insulin levels, which causes the body to tap into (burn) stored fat for energy and ultimately leads to weight loss. Check out this article for more info on the effects of low carb diets. 🙂

  34. Very good tool I have my TDEE now and have the numbers I need only thing that as confused me on here is my goal is weight loss and every other source I have researched advises me to have a low carb macro, Whereas on here it recommends that my carbs be highest surely this can not be right…

    • Hello Mark,

      You are absolutely correct. When it comes to weight loss it is always best to opt for a low carb diet. Which is precisely the reason why we included a Low carb preset in the macro calculator. I’m guessing you forgot to change the preset after clicking the calculate button? 😉 Please try that and let me know if you face any problems. Thanks.

    • Thank you, Mike. We consider cardio as part of exercising, so we built the calculator in such a way as to factor in cardio during calculations. So in order to get an accurate estimation of your daily calories you must always consider cardio and select the setting that best describes your overall exercise intensity. 🙂

  35. I’ve always eaten once a day since I was 13yo. I’m going to give this and a couple of others a chance and see if they work. I’ve lost close to a 150lbs easy but I’ve regained and had to lose quite a bit so I’m now going to try this.it was a suggestion made by someone in a Facebook group I’m a part of. Thank you for making it available for people to use.

    • Hello Teresa,

      Thank you for using our calculator. We’re sure you won’t be disappointed with the results, provided you’re not over-estimating your activities. And eating once a day (intermittent fasting) is actually a great way to lose weight, I personally follow that pattern of eating whenever I want to cut. 🙂

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