nSuns TDEE spreadsheet: download and setup
Looking for the nSuns adaptive TDEE spreadsheet? Open the nSuns TDEE sheet on Google Sheets. The public sheet is read-only, so choose File → Make a copy to enter your own data. The Fitness Wiki also links to this sheet and recommends using it to refine a starting calorie estimate from your logged weight and intake.
This is a third-party spreadsheet. MacroCodex does not own or maintain it, and availability or formulas may change.
How to use the nSuns TDEE sheet
- Make your own copy and enter a start date, your starting weight, and whether you track calories or kilojoules.
- Record body weight and the calories you ate on each date. Keep the dates consistent; do not put yesterday's food under today's date.
- Read the estimated TDEE after several weeks of entries. TDEE means total daily energy expenditure: roughly the calories you would eat to maintain weight at your current activity level.
- Compare the estimate with your weight trend before changing your calorie target. A single high or low weigh-in is not enough to judge whether your maintenance calories changed.
The sheet learns from intake and weight change, so you do not need to guess a fixed activity multiplier. Missing food entries and short-term water-weight changes can still distort its estimate. For a broader explanation of the method and other community sheets, see our adaptive TDEE spreadsheet guide.
Want the same workflow in an app?
MacroCodex starts with a maintenance-calorie estimate, then updates it as you record calorie totals and body weight. Its Smart Calorie Burn v2 explanation describes a state-space neural-network approach that combines patterns from thousands of users with your own trend to produce a highly accurate personalized TDEE estimate. It also turns that estimate into calorie targets for your goal. The app is free, with no ads or subscription; use a separate food logger if you want help collecting your daily totals.
In our internal testing, popular Reddit adaptive TDEE spreadsheets were still 300–400 kcal/day off after six to eight weeks of tracking.