[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

Now before you start using our TDEE calculator, it is important to know a few things about general weight loss and weight gain. Read on.

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.

Version 7.0 is here!!!😍

This version includes lots of new features such as:

  • Body Mass Index (BMI)
  • Maximum Genetic Muscular Potential – an estimate of how much muscle you can gain naturally without the use of steroids.
  • Maximum Fat Metabolism an estimate of the maximum sustainable deficit you can be at without sacrificing lean body mass. (only visible if your goal is “weight loss” and choose “lean mass formula”)
  • Better explanations and Improved handling of Activity and Exercise Factor.
  • Refactored code – now performs more smoothly, especially in mobile devices. And looks better. 😉



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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 above TDEE calculator 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 support[at] or use this contact form here.

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HarleyDamn RippedDeeMiaUme Kulsum Recent comment authors

Is this truly accurate? Not to doubt you guys, but this site gives me a total calorie intake for weight loss that is a good bit higher than what most sites give me (around 1200). This site gives me 1378! Also, if I’m doing strength and weight stuff 3x a week for 1 hour, with fairly intense 30 minute cardio mixed in on… most days, should I choose the “high protein” setting, so I can build muscle?


Hi, I’m trying to work out my activity level. I do full body training Monday, Wednesday and Friday which tends to taking 1.5 hours in the gym, on top of this I do CrossFit Monday-Friday mornings which is around 45-60 minutes long of half cardio/half compound weight lifting. Enough to, at time make me sweat heavy. I have Saturday and Sunday off, occasionally maybe once a fortnight I will do CrossFit on a Saturday but not all the time. My work is predominately at a desk however it does involve walking around the building a fair bit. I’m not looking… Read more »


I’ve been eating on 1750 calories for some time now, protein always at 147 grams per day and I go between carbs and fats depending what I feel like during the day. I always make sure I hit my protein target and eat all my calories. I’m stuck at 67kg and want to get down to 64kg. This calculator recommends 1894 calories per day. If I start doing this will I gain weight as I’ve been eating 1750 calories for some time now? Or will I just remain the same?


And I’ve also found myself really maintaining on 1750 calories, I haven’t lost weight for months now. I don’t know what I should do!


Hi i am also a little unsure of how to determine my activity level. I sell cosmetics all day and workout 3x a week for an hour lifting weights and cardio.

Ume Kulsum
Ume Kulsum

iam 5feet 7 inch tall 21 year old female, i weigh 170pounds, my goal weight is 132pounds. And i workout for 6 times a week for 30 minute’s (1 day cardio and 1 day weight training) and 1000 to 1500 steps of walking everyday ,apart from that i do NOTHING (Just lay on my bed all the day) so iam little active or moderately active, iam currently consuming 1200 calories (120g carbs, 90g protein and 40g fat) . i want to loose 3kg every month , iam always confused what to do and what not to, can you help me… Read more »


i just need some clarification . ive used the IIFYM calculator and it gave me Calories 2230, protein 158, carbs 278 and fats 54.
The TDEE calculator above gave me calories 1650, p124,c165 and f55. i am 29 year old female. weight about 140. lift and cardio 6x week.
im a stay at home mom so i am up and about cooking, cleaning, shopping ect. i put my Activity as light.
so, between the two calculators there is a pretty big difference and dont know which one to follow. any advice would help.


What workout duration does this calculator assume? E.G. A Workout lasting 4 hours is obviously not the same workout lasting 1 hour

Thanks 🙂


I can’t figure out my activity level. I have a part time job a music teacher but also work randomly on my uncle home improvement business. So for example last week monday all I did was talking and playing instruments, some grocery shipping, some walking. On tuesday I fixed a curtain and moved few sofas upstairs Wedsneday another day of insturment playing and teaching, some walking, cooking. On Thursday I painted a car box, moved stuff from there On Wedsneday I did something different, working in an orchard with the shovel, digging holes, removing roots from a soil that needed… Read more »

Ume Kulsum
Ume Kulsum

I workout 6 times a week for 30 minute’s (1 day cardio and 1 day weight training) apart from that i do NOTHING , so iam little active or moderately active . Can anybody tell me what is my activity level ,


I workout 5 days a week. I do 45 minutes weight leftting and intense cardio for 1 hours. My work is pretty much moving around carry the stuff for 8 hours. With one I need to do for weight loss


I have used your calculator however I have higher kg of fat in body like 40kg to 25kg to muscle. I am not able to lift heavy or strength train for 46 weeks and wanting to lose weight I’m 31 164cm 85kg wanting to reach 60kg I have selected sedentary job and none for activity as I am only able to walk or swim as exercise. My TDEE is 1723 in your calculator but having higher kg of fat what would you recommend my daily calories as I’m finding it hard to lose weight at 1300 calories daily. I am… Read more »

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