[New & Improved] TDEE Calculator (Insanely Accurate)

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

TDEE calc v6.0 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 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 onto the 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 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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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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Damn RippedRachel BowdenAqueelkevinRichard Recent comment authors
Rachel Bowden
Rachel Bowden

Hey! Thanks so much for providing this resource! What app would you recommend for tracking macros? I’ve never done it before but have finally reached the point where I view food/exercise in a more healthy way (the best kind of progress!!) and less “aggressively.” That being said, I think that I need a resource that does all the thinking/tracking for me so that I’m not constantly juggling numbers in my head, and would be so appreciative for a recommendation. Thank you!


Hi DR.. i just wanted to ask can i use your macro calculator (for fat loss) for intermittant fasting? Which macro split would be best?


thanks for the calculator!

i have the same question as a lot people,

i work out 4 days a week. 1 hour a day. 10mins of that his light cardio then the rest is heavy lifting, hitting at least 2 muscle groups and probably 15-20 sets between the two. and i probably average about 6,000 steps a day. i have it set at Lightly Active (i work at a desk but i walk to and from work every day which is a mile round trip) and i have my exercise set to Difficult. does that sound right?


Hey Damn Ripped,

I’m 25 years old. I’m 5’ 9” and 157 lbs; my question to you is if I’m doing a Keto IF Clean Bulk, are the fats too high? Should I choose the high protein or low carbohydrate preset instead?

Also, if you need more info let me know.


Thank you for the awesome calculator! Love it and really gives me starting point on where to go. Im an IT guy (1m93, 93 kg) but do alot of different workouts. My main sports are survivalrunning (kinda a bit like obstaclerunning, but more strenght and technique, lots of rope climbing) and lift in the gym to support that (next to my running workouts). Those survivalrunning races and trainings can get up to 3 hours of high hearthrate excercise. So its difficult to fill this in, although the calculator is so nicely laidout and extensive. But I start at moderate exercise… Read more »


In the gym I do a combo of HIIT on the treadmill (3 minutes of sprinting, 6 minutes of rest, 10 minutes of warmup/cool down) and then a full upper body lifting session with 2x max reps of 50% 1rm per lift . Takes about 1.25 hours a day. Is this moderate or light intensity by your standards? Thanks


Quick update (it’s me, Massimiliano, i already written here 25 days ago), started my mission almost 60 days ago (3/9/2018, correct weight was 86.4) my weight today is 80.5 kg, and still have a week to drop <80.

Seems that the calculations were fairly correct; 1450/1500 kcal (roughly 25/27% deficit) 6 days of weight training, low carb most of the week (not on legs days).

Will now strive for 76 kg. Thank you guys for the precious input


I am walking 20 000 steps a day (exercise included) and lift weights 7 days a week, moderately intensity. Am I considered very active? Or should I try moderately active? Aiming to gain a muscle, but 3300 calories seem too high for a 64kg 21-year-old guy, 185cm tall.

Anurag Kumar
Anurag Kumar

I am doing strong lifts 5×5 program what intensity should i choose.

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!

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