A free TDEE calculator app that updates with your data
The MacroCodex app calculates your initial TDEE and then updates it as you log calorie intake and body weight. Total daily energy expenditure (TDEE) is your estimated daily calorie burn. A static calculator makes a one-time prediction from inputs such as body size and activity. MacroCodex starts with an estimate, then uses your observed trend to make it more personal over time.
You do not need a separate web calculator or spreadsheet to begin. Visit MacroCodex to choose your platform, get the first estimate, and follow your maintenance calories as they change. The app currently has no subscription or ads.
How does MacroCodex compare with a static calculator?
| Method | Best for | What you have to do |
|---|---|---|
| MacroCodex app | Getting an initial estimate and refining it from your own results | Enter your details, then record calorie totals and weight consistently |
| Static TDEE calculator | Getting a one-time formula-based estimate | Enter your details; manually check whether the result fits later progress |
| Adaptive spreadsheet | Working through the method yourself | Enter intake and weight data, maintain formulas, and interpret noisy weeks |
MacroCodex handles both the starting estimate and later adjustments in one app. Unlike a static calculator, it can become substantially more accurate for an individual as reliable intake and weight data accumulate. Our adaptive TDEE guide explains the calculation and links to community spreadsheets if you prefer doing it yourself.
How to get a more useful estimate
- Open the MacroCodex app, enter your details, and use its initial maintenance estimate.
- Record your total calorie intake, including days that do not match your plan. Use a separate food logger if that makes the totals easier to collect.
- Record your body weight under similar conditions and follow the trend for several weeks.
- Review the app's updated TDEE and goal targets as the trend develops. Day-to-day scale changes are often water or food weight, not a sudden change in calorie burn.
The estimate depends on the quality of the logs. Missing meals and inconsistent weigh-ins can make any adaptive method less useful. It also needs time to learn from a real trend; an app cannot measure your exact TDEE from one meal or one weigh-in.
Is this the same as MacroFactor?
No. MacroFactor Nutrition combines food logging and adaptive coaching in one paid app. MacroCodex calculates an initial maintenance estimate and updates goal targets from your logs; you can pair it with a food logger. Compare their workflows in the free MacroFactor alternative guide. If you arrived here from a search for a Jeff Nippard TDEE calculator, that guide explains his connection to MacroFactor and how adaptive TDEE works.