[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.

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 Email Export option


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



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Damn RippedKhy BoogieCushionDanKenny Recent comment authors
Khy Boogie
Khy Boogie

Hi, love the calculators, best ones I’ve found, very useful and have recommended to all my friends and family.

45, 6’2″ Down to 216 lbs from 243 lbs and 27% bf to 22.3% since Jan at 30% deficit with a few setbacks and holidays included. Hurt my back and couldn’t exercise for month and now back to starting strength lifting routine 3 times a week and kick boxing 2-4 times a week.

Are you able to better define or explain Exercise Intensity? Current definitions are a little subjective but I’m guessing “moderate” for myself at the moment.


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.


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.


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?


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).


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.


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


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.

Charlotte Stant

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?


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%.

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