A free TDEE calculator app that updates with your data
✅ Tip
Give MacroCodex a try. It's completely free, no ads!
It offers guaranteed weight loss or weight gain results within 2–3 weeks, and 80% of people will start seeing results within the very first week of use!
Don't believe it? Check out Reddit mentions, Play Store reviews, and the Telegram community with 2,000+ members for proof. https://macrocodex.app/
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?
Our claim: See measurable weight gain or weight loss results within 2–3 weeks of using MacroCodex. Many users start seeing results as early as the first week.
Verify playstore reviews here: https://play.google.com/store/apps/details?id=com.macrocodex.app
Verify Telegram Community reviews here: https://macrocodex.app/community/
| 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; the adaptive TDEE spreadsheet guide links to a community sheet 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.
MacroCodex Case Studies
Lean bulk case study (MacroCodex)
Lean bulking is hardest when your maintenance calorie estimate is inaccurate. Why? Because the surplus you need is often very small, so even a modest error in estimating maintenance can turn your intended surplus into a deficit or an unnecessarily large surplus.
Neither MacroFactor nor Apple Watch or Garmin watches can estimate your maintenance calories accurately enough to eliminate this problem. Each row in the table below in the screenshot is a week.
Here's a lean bulk journey from a MacroCodex user:
Start weight: 159.2 lb (17–23 Aug)
End weight: 162.3 lb (19–25 Oct)
Actual gain: 162.3 − 159.2 = +3.1 lb
Number of weekly intervals: 9
actual gain rate:
3.1 lb/ 9 week
≈ +0.34 lb/week
≈ +0.16 kg/week
≈ +22 g/day
≈ +0.22% of body weight per week
Implied average energy surplus using 3,500 kcal/lb:
0.344×3500/7 ≈172 kcal/day
That's equivalant of additional 2 slices of bread daily over maintenance!
Cut case study (MacroCodex)
Maintenance case study (MacroCodex)
