Nutrition Lab

TDEE Calculator

Estimate your daily calorie needs to maintain your current weight. For a more precise result, provide your body fat percentage or lean body mass.

"Auto" uses an LBM-based model when body fat % or lean body mass is provided, otherwise Mifflin-St Jeor.
Used by Mifflin-St Jeor only.
in
lb
If provided, we estimate lean body mass and use a more precise model.
lb
If you know your LBM (DEXA/InBody), enter it for best accuracy.
Adds calories from steps on top of a sedentary base.
Send to Calorie Goal →

Calorie Goal Adjuster

Set your daily calorie target for fat loss or muscle gain. This tool helps you create a safe and effective plan.

Auto-fills from the TDEE tool. Edit only if you know your true maintenance.
Auto (TDEE) Using TDEE maintenance estimate.
Pace changes are goal-aware (cut vs bulk).
Example: 12 = 12%
Diet-break days use maintenance calories. Weekly averages still matter.
Preview only. Intended after fat-loss phases.
Set Protein → Set Macros →

Protein Calculator

Find your optimal daily protein target to support muscle growth, retention, and recovery based on your specific goal.

Unit: lb
Auto (TDEE) Using TDEE/profile body weight.

Hydration Calculator

Calculate your daily fluid needs, plus extra for training. Includes optional electrolyte targets to replenish what you lose in sweat.

Your Details
Auto (TDEE) Using TDEE/profile body weight.
Training Details

Macronutrient Calculator

Once your calories and protein are set, this tool helps you divide the rest between carbs and fat to match your preference.

Plan Your Week →

Week Planner & Macro Cycler Pro

Assign different macro targets to each day of the week. Create your own templates or use presets to build a sophisticated nutrition plan.

Baseline Daily Macros
You’re viewing a read-only preview. Upgrade to SmartMeal Pro to create day types, edit days, and save your weekly plan.
Manage Custom Day Types
Weekly Plan

Meal Planner — Per-Meal Targets Pro

Set your daily macros, choose how many meals you eat, and generate clear per-meal macro targets. Then build exact recipes for each meal in the card below.

Daily Macros

Pull these from the Macro Tool or Week Planner, or set them manually.

Lock any meal to keep it fixed. We’ll rebalance the rest.

Advanced macros distribution
Meals & Targets

SmartMeal Pro ($9/month) feature — upgrade to access this.

Exact-Macro Recipe Generator Pro

Generate meals that match your macro targets with precision.

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

Goal– Day– Precision±3 g window

Totals: – g · –

Needs a target from the Meal Planner.

Pantry & Smart Shopping Pro

Keep track of what you already have, generate a smart grocery list from your Meal Plan, and see how stocked your kitchen is at a glance.

Pantry items

SmartMeal uses your pantry to avoid telling you to buy things you already have. Add your regular staples here.

Your pantry is empty. Add a few essentials like chicken, rice, oats, yogurt, and olive oil so SmartMeal can subtract them from future shopping lists.
Item Amount Location Actions

Add pantry item

SmartMeal uses this to understand what you already have on hand when building shopping lists and recipes.

Custom macros (per 100 g, optional)

Only use this if your item isn’t in SmartMeal’s database. These macros allow Pantry & Recipe tools to treat it like a normal ingredient.

SmartMeal Pro ($9/month) feature — upgrade to access this.

Progress Dashboard

Track your progress, review your history, and see how closely your week matched expectations.

Log Weekly Check-in

Adherence Score

N/A

Not enough data yet.

Expected Change
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Actual Change
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Weight Trend & Calories

Maintenance (est.)
—
Daily Calorie Goal
—

Check-In History

DateWeightAdherenceNotes