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Skip to content Formulas estimate your metabolism from population averages. This tracker measures it — from your own weigh-ins and food logs. Log daily for 14+ days and get a TDEE number no formula can match.
The Adaptive TDEE Tracker
Formulas guess. Your scale knows. Log your morning weight and daily calories — after 14+ days this tool calculates your observed TDEE from your own data: TDEE = average intake − 7,700 × (weight change ÷ days). No account, no app — your data never leaves this browser.
How the math works
One kilogram of body weight ≈ 7,700 kcal of stored energy. If you ate an average of 2,400 kcal/day for 28 days and lost 1 kg, your body burned 7,700 kcal more than you ate: TDEE = 2,400 + (7,700 ÷ 28) ≈ 2,675 kcal/day. We use 7-day rolling averages (not single weigh-ins) to cancel water-weight noise, and a trend line across all your data. This is the same method researchers use to validate formulas — you’re just running it on yourself. Not medical advice. If you have a health condition, check targets with a clinician or dietitian.
Related tools: TDEE Calculator · TDEE Formula Comparison · Adaptive TDEE Calculator · Embeddable TDEE Calculator · Macro Calculator · BMR Calculator
Use the calculator that matches your next decision, then validate the estimate with a consistent two-to-four-week trend.
