Looking for Jeff Nippard's TDEE calculator?

If you searched for Jeff Nippard's TDEE calculator, you are probably looking for MacroFactor Nutrition. Jeff is one of MacroFactor's five co-owners. MacroFactor estimates your total daily energy expenditure (TDEE) inside its app; it is not a separate free web calculator.

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)

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/

MacroFactor Nutrition costs $71.99 per year in the US after its trial, while MacroCodex is free. Both can start with an estimated TDEE and refine it using your calorie intake and weight trend. MacroFactor also includes food logging and coached nutrition targets in one app; MacroCodex asks you to record calorie totals, so you can use a separate food logger. The annual price comes from MacroFactor's current subscription guide; taxes and regional prices may differ.

MacroFactor starts with a formula-based expenditure estimate, then adjusts it as you log nutrition and body weight. MacroCodex likewise gives you an initial estimate in the app and updates it from your records.

CalorieCodex, just like MacroCodex, is a completely paywall-free, ad-free calorie-tracking app. You can use it to track your meals using photos, voice, or simply by chatting with an agent. AI logging requires a connected provider, such as a supported account or API key; the provider may have its own usage limits or charges. Manual logging does not require AI setup. Download here for Android only. It's a serious competitor to Cronometer, MyFitnessPal, CalAI, and MacroFactor while being completely free. It contains over 3,000,000+ food products.

Symbiote Workout App is completely ad-free and subscription-free, a workout app that rivals Boostcamp, Hevy, and MacroFactor while being completely free. All these programs are available to run for free on the Symbiote Workout App. Example: https://symbiote-studio.macrocodex.app/?builtin=symbiote-17 Symbiote is a fully programmable workout app in which you can run any program, just like Boostcamp. Download on Playstore

Treat a static TDEE result as a starting estimate, then check it against several weeks of intake and weight data. This is an independent guide; MacroCodex is not affiliated with or endorsed by Jeff Nippard or MacroFactor.

If your question is how many calories to eat for your goal, see the Jeff Nippard calorie calculator guide for the step from maintenance calories to a daily target.

A practical way to find your TDEE

1. Get your initial estimate in the MacroCodex app. Enter your details to see a starting maintenance-calorie estimate. You can also enter an estimate you already trust.
2. Track what happens. Record your daily calorie totals and weigh yourself consistently. Look at the weight trend across weeks, not a single day's change.
3. Let the app refine your TDEE. MacroCodex updates its estimate as your intake and weight data accumulate. Read the adaptive TDEE guide to understand the method and its limits.

Short-term changes in water, glycogen, and food in your digestive system can hide a real trend. Partial food logging can also distort the calculation. Give the data time before changing your calorie target after one surprising weigh-in.

MacroFactor or free MacroCodex?

If you want MacroFactor's built-in food database and coaching workflow, its subscription may be worth it. If your main goal is an initial TDEE estimate that improves with your data, try MacroCodex for free. See the free TDEE calculator app guide or the broader MacroFactor alternative comparison before choosing.

Common questions

Does Jeff Nippard recommend MacroCodex?

We make no such claim. Jeff is a MacroFactor co-owner; MacroCodex is a separate product.

Is a static TDEE calculator useless?

No. It is a practical first estimate when you have no intake and weight history. MacroCodex includes that starting step in the app, then revises the estimate as your own data accumulates. How accurate the revised estimate becomes depends on the consistency of your logs.