Nutrition Lab

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Nutrition Lab

Recommended next step Set your calorie target

Start with the target the other calculators can build from.

Profile & targets

Choose a target to open its calculator.

Review target changes across your plan

A different maintenance or Goal target can affect your saved plans. Current status is shown below. Compare each proposed replacement before saving it.

    Your pantry stock, recipe history and check-ins stay unchanged. Saved food quantities change only when you review and save a replacement.

    Nutrition Lab offers planning guidance. Follow your clinician's instructions when they differ.

    Maintenance calories

    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
    Enter feet and inches instead
    lb
    Optional context and calculation methods

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

    lb

    The recommended method 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 daily protein target using your saved weight and calorie goal, or your own inputs.

    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.

    Editing creates a Protein-only weight override.
    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.
    Review shared weight in MaintenanceOpen Goal
    Uses your current calorie Goal. Changes here apply only to Protein.
    The factor follows your goal and calculation basis.
    Choose 1 to 8 meals. The daily target stays the same; individual meals can vary.
    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.

    Edits override weight for Hydration only.
    Bottle example (optional)
    Enter 0 for the baseline beverage estimate only.
    Setup neededBodyweight sourceReview shared weight in Maintenance
    Run TDEE, save Profile bodyweight, or enter bodyweight manually.
    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.

    A daily allocation preference, not a complete sport-fueling prescription.
    Compare allocation styles

    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
    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

    Opening or copying a week creates a draft. Review it before saving.

    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
    Week templates

    Previous plan versions

    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—
    Copy, move and reuse meals

    Adjust Today / Plan Rescue

    Change only what real life affected.

    Preview the affected meals. You can keep the remaining meals unchanged or redistribute a known remainder. Unknown macros stay unknown.

    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 a Shopping list that shows unresolved quantities.

    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 remain in your pantry, but they do not subtract from shopping lists.

    No pantry items yet. Add staples with amounts so Nutrition Lab can subtract mapped ingredients from generated shopping lists. Unmapped items remain in your pantry without reducing 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.

    Package or serving conversion
    Nutrition label (optional)

    Only use this if your item isn't in the Nutrition Lab food database. It can only match recipes using this same custom food.

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

    Progress Dashboard

    Log weight, understand your trend, and review estimates before changing targets.

    Record weight or intake

    Add actual intake or notes

    When reporting intake, enter its date range and how many days you tracked within it (up to 7). Separate reports must not overlap. Suggestions need at least 10 tracked days across two reports. Planned targets never count as actual intake.

    Weight Trend & Calories

    Maintenance (est.)
    --
    Daily Calorie Goal
    --
    Observed maintenance suggestion
    --
    Need more data Evidence readiness: not assessed
    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.

    Recorded evidence

    Not enough data yet.

    Planned calorie adjustment
    --
    Observed trend
    --
    More data

    Check-in History Review, correct, or exclude your records
    DateWeightAverage intakeNotesAction

    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.

      This operational review uses a 28-day weight window ending at the latest check-in. The latest weight and intake report must each be no more than 21 days old. These are product review rules, not clinical cutoffs.

      If you apply a different maintenance target

      Review the affected targets and saved plans below. Food quantities stay unchanged until you review and save replacements.

        Recipe Generator Pro

        Find a practical meal using your preferences, or use a planned meal target. Review the ingredients and portions, then save or add it to your plan.

        Meal preferences and plan target

        Smart (Auto) chooses an available format. More formats appear when ingredient information is ready.

        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

        Selected portion: – g · –

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