Adaptive TDEE Calculator

Estimate your observed maintenance calories from 14 to 28 days of weight and calorie data, privately in your browser.

Estimate maintenance from your own trend

Combine dated calorie totals with daily weigh-ins to estimate observed maintenance calories. A rolling median and robust trend calculation reduce the influence of one unusual weigh-in, while coverage checks show when the log is too weak.

How to get a useful adaptive estimate

  1. Paste or enter at least 14 days of dated weight and calorie data with the correct weight unit.
  2. Review calorie coverage, weigh-in coverage, duplicates and the smoothed weight trend before using the result.
  3. Compare the observed estimate with the equation-based TDEE and keep logging toward 28 days before making small adjustments.

Data quality matters more than precision

Missing food, fluid shifts, glycogen, digestion and changing activity can move the estimate by hundreds of calories. Logs stay on the page and are not sent to analytics; the result is for planning, not diagnosis or treatment.