Nutrition Lab

TDEE Calculator

Create a starting maintenance calorie estimate. Use it to choose a goal target, then let Progress help refine it over time.

Adult estimate only; not medical advice. Use clinician guidance for pregnancy, breastfeeding, minors, kidney disease, diabetes medication, eating-disorder risk, or medically prescribed diets.

"Auto" uses an LBM-based model when body fat % or lean body mass is provided, otherwise the 2023 DRI/EER model for adults.
Used by formulas that require sex as an input.
in
lb
If provided, we estimate lean body mass and use a body-composition-informed model.
lb
If you know your LBM (DEXA/InBody), enter it for best accuracy.
Choose the closest repeatable week. If unsure, start lower and use Progress to refine.
Use when steps are a consistent habit. This uses a sedentary base plus step calories.
Send to Calorie Goal →

Calorie Goal Adjuster

Set a daily calorie target from your maintenance estimate. Choose a target you can repeat consistently before building protein and macros.

Adult estimate only; not medical advice. Avoid aggressive targets if pregnant, breastfeeding, under 18, using glucose-lowering medication, managing kidney disease, or at risk for disordered eating.

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

Set a practical daily protein target before building carbs and fats.

This is a practical target, not a medical prescription. Use qualified guidance if you have medical nutrition needs.

Unit: lb
Auto (TDEE) Using TDEE/profile body weight.
Send to Macros →

Hydration Calculator

Create a practical daily fluid target, then add training and sweat context when today's session calls for it.

This is a practical hydration target, not a medical prescription. Baseline water comes first. Training and sweat can raise the target. Do not force fluids beyond thirst; use clinician guidance for kidney, heart, blood-pressure, sodium/fluid-restricted, pregnancy, or medication-related concerns.

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. SmartMeal Pro can create day types, edit days, and save your weekly plan.
Guided Weekly Structure

Target ready. Structure your week next.

Manage Custom Day Types
Weekly Plan
Use this day target to build meals

Meal Planner: Per-Meal Targets Pro

Set your daily macros, choose how many meals you eat, and generate clear per-meal macro targets. Then send a meal target to the Recipe Generator 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 feature. Sign in or upgrade to access this.

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

Mapped foods with gram quantities can support recipes and shopping lists. Tracked-only foods are saved, but they do not subtract from shopping yet.

No pantry items yet. Add staples with amounts so SmartMeal can subtract mapped ingredients from generated shopping lists. Unmapped items stay tracked, 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 SmartMeal's database. It stays custom/local and can only match recipes using the same local item.

SmartMeal Pro feature. Sign in or upgrade to access this.

Progress Dashboard

Track progress, review history, and compare your week to 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.)
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Daily Calorie Goal
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Trend Maintenance
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Need more data Confidence: none
Log check-ins before changing calories.
Need at least 3 check-ins across 14 days.
Reassess after 2-3 weekly check-ins.

Check-In History

DateWeightAdherenceNotes

Macro-Matched Recipe Generator Pro

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

Avoid

Filters use coded ingredient data only; they do not verify labels, facilities, or cross-contact.

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.