[New & Improved] TDEE Calculator (Insanely Accurate)

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

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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 after 2 weeks of 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


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



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  1. 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 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. 🙂

    • 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. 🙂

  2. 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.

    • 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. 🙂

  3. 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.

  4. 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!

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