Nutrition Lab

TDEE Calculator

Find the calorie level to test as maintenance.

Accuracy & safety notes

Adult estimate only. Body-fat, lean-mass, steps, and Progress data can improve accuracy. Use qualified guidance for medical conditions, pregnancy, prescribed diets, or eating-disorder risk.

in
lb
Optional accuracy inputs
lb

Calorie Goal

Set your daily calorie target.

Safety note

Adult estimate only. Use qualified guidance for medical needs, pregnancy, medication, or eating-disorder risk.

Auto (TDEE)
Pick the pace you can repeat consistently.
Advanced options

Protein Calculator

Set the protein target to build meals around.

Safety note

Practical target only. Use qualified guidance for medical nutrition needs.

Unit: lb
Auto (TDEE) From saved body weight.
Manual target

Hydration Calculator

Set your daily fluid target, including training add-on.

Safety note

Practical target only. Do not force fluids beyond thirst. Use clinician guidance for kidney, heart, blood-pressure, pregnancy, medication, or fluid/sodium-restricted concerns.

Auto (TDEE) Using saved body weight.
Optional sweat input

Macro Calculator

Split calories into daily protein, carbs, and fat targets.

Fat settings

Week Planner Pro

Build a weekly macro structure from your daily targets.

Daily macros
Preview mode. Pro can edit and save weekly plans.
Weekly setup

Custom day types
Week plan
Build Meals →

Meal Planner Pro

Split your daily macros into meal targets.

Daily macros

Loaded from Macro or Week Planner. You can edit them.

Lock a meal to keep it fixed.

Advanced distribution
Meal targets

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

Pantry & Shopping Pro

Track pantry items and build a grocery list from your meal plan.

Pantry items

Add foods you already have so shopping lists can adjust.

No pantry items yet. Add staples with amounts to improve shopping lists.
Item Amount Location Actions

Add pantry item

Add an item and amount. Exact names work best.

Enter an item and amount.

Advanced macros (optional)

Use only for foods not in the database.

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

Recipe Generator Pro

Build one meal from the target you opened in Meal Planner.

Avoid ingredients

Ingredient filters are a planning aid. Always check labels for allergens.

Needs a meal target. Open Recipe Generator from a Meal Planner meal.
Goal– Day– Precision±3 g window

Totals: – g · –

Open from Meal Planner to start.

Progress Dashboard

Log weekly weight, review the trend, and decide whether to hold or adjust.

Log check-in

Trend & calories

Maintenance
--
Goal
--
Trend estimate
--
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.

Trend check

Not enough data yet.

Expected trend
--
Recent trend
--
N/A
Check-in history View logged weights and notes
DateWeightAdherenceNotes