Nutrition Lab

Nutrition Lab

Choose what you want to work on

Your active workspace keeps its related tools together in one natural scroll.

Recommended next step Set your calorie target

Start with the target the other calculators can build from.

Nutrition Lab offers planning guidance, not medical care. Follow your clinician's instructions when they differ.

Current workspace Targets

TDEE Calculator

Find the calorie level to test as maintenance.

Accuracy & safety notes

Adult planning estimate, not a measurement. Real maintenance can differ because activity, body-composition estimates, and tracking are imperfect. Steps provide context only. Compare the result with about two weeks of reasonably consistent intake and weight trend. Follow clinician-directed guidance for medical conditions, pregnancy, prescribed diets, or eating-disorder risk.

Used only by the selected adult energy equation.

in
lb

Context only. Steps are not converted into extra calories or added twice.

Optional accuracy inputs
lb

Auto uses Mifflin–St Jeor with the selected activity factor. DRI 2023 uses its own activity category. Choose the body-composition method only with a credible body-fat or lean-mass estimate.

Body fat can estimate lean mass automatically. A manually edited lean-mass value overrides the body-fat-derived value. Consumer body-composition measurements can vary substantially.

Calorie Goal

Turn your current maintenance estimate into a starting calorie target.

Safety and limits

For adults only. This tool provides general planning guidance, not medical care. Use qualified guidance for pregnancy, breastfeeding, prescribed diets, medication-related nutrition needs, or active or prior eating-disorder concerns. Tool-supported calorie boundaries are not personalized medical-safety thresholds.

Loaded from the current TDEE or accepted Progress maintenance estimate. Editing it creates a manual override.
Setup neededRun TDEE or enter a maintenance estimate.
Choose the outcome this starting target should support.
Use the least aggressive pace that produces a useful trend.
Advanced planning

Protein Calculator

Set a practical daily protein target from bodyweight, Goal context, and the calculation basis you choose.

Safety and limits

For healthy adults. Use clinician guidance for kidney disease, prescribed protein restrictions, pregnancy, breastfeeding, or other medical nutrition needs. Higher targets are planning estimates, not personalized medical-safety determinations.

Setup neededBodyweight source
Run TDEE, save Profile bodyweight, or enter bodyweight manually.
Goal neededCalorie Goal context
Set a current calorie Goal before sending Protein to Macro.
Open Goal
Editing this value creates a manual bodyweight source for Protein.
Automatically follows the current calorie Goal. Changing it creates a Protein-only context override.
The selected factor updates with the Goal context and calculation basis.
Meals can vary. The daily target matters most.
Advanced calculation options
Lean-mass factors are optional and intended for lean, resistance-trained adults dieting or recomping.
A valid manual target is used exactly as entered. Nutrition Lab will block unsupported values rather than silently changing them.
Not available

Hydration Calculator

Set a baseline beverage starting point, then review exercise sweat and sodium as separate decisions.

Safety and limits

Do not force fluids or drink enough to gain body mass during exercise. Use clinician guidance for fluid or sodium restrictions, kidney or heart conditions, pregnancy or breastfeeding concerns, and medications affecting fluid balance.

Setup neededBodyweight source
Run TDEE, save Profile bodyweight, or enter bodyweight manually.
Editing this value creates a manual bodyweight source for Hydration.
Enter 0 when you only want the baseline beverage estimate.
Optional sweat-rate context
Enter a measured rate when available. Nutrition Lab will not infer sweat rate from exercise intensity.

Estimate sweat rate from one session

Measure bodyweight before and after exercise and record fluid consumed. Repeating the measurement in similar conditions improves its usefulness.

This includes relevant kidney or heart conditions, pregnancy or breastfeeding concerns, prescribed restrictions, and medications affecting fluid balance.

Macro Calculator

Preserve your current calorie Goal and Protein target, then allocate the remaining calories between carbohydrate and Fat.

Safety and limits

This tool preserves current Goal calories and Protein. The operational Fat and carbohydrate boundaries are planning guardrails, not personalized medical requirements. Use qualified guidance for medical nutrition needs.

Goal neededCalorie Goal
Set a current calorie Goal.
Open Goal
Protein neededProtein target
Set a current Protein target.
Open Protein
Bodyweight neededBodyweight context
Save bodyweight in Profile, TDEE, or Protein.
Open Protein
A daily allocation preference, not a complete sport-fueling prescription.
Advanced Fat settings
Prevents the allocator from forcing Fat unusually low when calories are tight. This is a product planning boundary.

Plan intelligence

Week Planner Pro

Turn your current targets and real schedule into a seven-day structure without silently changing the weekly budget.

Not built Not saved

Plan Check

Checking your Plan…

Targets, Week, Meals, Prep, and unsaved changes use one readiness contract.

Current baseline

Loading current Goal, Protein, and Macro targets…

Calories—
Protein—
Carbs—
Fat—

Week setup

Roles stay separate from macro targets.

Flexible mode keeps the weekly budget fixed while letting you weight individual days. A value above 1 gives that day more flexible carbohydrate; below 1 gives it less.

Manual mode exposes P/C/F for every day. Weekly changes remain visible and are saved as manual ownership instead of being attributed to current Targets.

Exact weekday roles

Choose what each day actually is.

Weekly truth

Build a draft to compare totals.
Baseline week—kcal
Planned week—kcal
Calorie change—Guided target
Protein change—g/week
Day spread—kcal

Preview is interactive. Saving, templates, and downstream handoff require Nutrition Lab Pro.

Food execution plan

Meal Planner Pro

Build and save an independent Meal Plan for each weekday. Locks, recipes, and manual changes remain visible.

Not builtNot built

Selected day target

Save a Week Plan first.

Calories—
Protein—
Carbs—
Fat—

Distribution setup

Advanced choices remain optional.

Meals and targets

No Meal draft yet.

Reconciliation

Distribute to check the day.
Target P—
Plan P—
Target C—
Plan C—
Fat difference—

Adjust Today / Plan Rescue

Change only what real life affected.

Plan Rescue makes the smallest feasible change and keeps the rest of the day intact whenever possible.

Preview is interactive. Saving plans, recipes, and downstream Prep handoffs require Nutrition Lab Pro.

Execution layer

Meal Prep Planner Pro

Consolidate attached recipes into prep sessions, portions, leftover links, Pantry coverage, and an exact Shopping handoff.

Not built
Prep sessions—
Unique recipes—
Meal uses—
Unresolved meals—
Shopping items—

Prep sessions

No storage duration is invented.

Batches and leftovers

Identical recipe versions consolidate.

Pantry and Shopping handoff

Build a Prep Map first.

Preview is interactive. Saving the Prep Map and rebuilding Shopping require Nutrition Lab Pro.

Pantry & Shopping Pro

Track what you have, generate a grocery list from Meal Planner, and see what your kitchen is missing.

Pantry items

Mapped foods with gram quantities can support recipes and shopping lists. Tracked-only foods stay in this browser, but they do not subtract from shopping yet.

No pantry items yet. Add staples with amounts so Nutrition Lab can subtract mapped ingredients from generated shopping lists. Unmapped items stay tracked in this browser, but may not reduce the generated list.
Item Amount Location Actions

Add pantry item

Use a recognized Food DB name and a positive total gram amount when you want this item to support recipes and shopping lists.

Enter an item name. Add grams to make this item usable for recipes and shopping lists.

Custom macros (per 100 g, optional)

Only use this if your item isn't in the Nutrition Lab food database. It stays browser-local and can only match recipes using the same local item.

Nutrition Lab Pro feature. Log in or upgrade to access this.

Progress Dashboard

Log check-ins, review trends, and compare your week against expectations.

Log Weekly Check-in

A maintenance suggestion needs average actual intake for at least 10 tracked days across two or more check-ins. A prescribed target is not used as actual intake.

Weight Trend & Calories

Maintenance (est.)
--
Daily Calorie Goal
--
Observed maintenance suggestion
--
Need more data Confidence: none
Log check-ins before changing calories.
Need at least 3 check-ins across 14 days, plus actual intake evidence for a maintenance suggestion.
Reassess after 2-3 weekly check-ins.

Trend alignment

Not enough data yet.

Plan comparison
--
Observed trend
--
More data
Check-in History Open your logged weekly check-ins
DateWeightAverage intakeNotes

Review observed maintenance suggestion

This observational estimate uses recorded actual intake and a robust weight trend. It does not replace your current maintenance unless you confirm.

Recipe Generator Pro

Generate meal ideas for your macro targets with visible fit and confidence labels.

Avoid

Ingredient exclusions use the information available in Nutrition Lab. Foods without enough information are left out when exclusions are active. Check product labels and preparation conditions for allergens and cross-contact.

Open this tool from the Meal Planner to load a meal target.

Goal– Day– Precision±3 g window

Totals: – g · –

Loading food data… Recipe actions will be available when ingredients are ready.