Nutrition & Metabolic Calculators

Experimental Notice: The use of these aggregated computational tools should be considered experimental. Depending on extreme or inconsistent inputs, the models may produce unrealistic or misleading results. Use with caution and critical thinking.
module / nutrition / tdee_calculator

Metabolic Calculator (TDEE)

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Choose between the standard PAL multiplier or the advanced additive component model.

module / nutrition / food_tracker

Macro & Micronutrient Tracker

Enter your daily intake to get a detailed breakdown of vitamins, minerals, and amino acids.

module / nutrition / methodology

TDEE calculation

1. Standard (PAL Multiplier)

  • Uses the Mifflin-St Jeor equation for BMR, multiplied by a Physiological Activity Level (PAL) factor. This is a simplified estimation ideal for general fitness tracking but less precise for athletes with varied training loads.

2. Advanced (Additive Component Model)

  • BMR: Your engine's "idle" cost (calculated via Mifflin-St Jeor or Katch-McArdle if Lean Body Mass is known).
  • NEAT: Non-Exercise Activity Thermogenesis. Calculated specifically from your average daily steps and body weight.
  • EAT: Exercise Activity Thermogenesis. Calculated using MET (Metabolic Equivalent of Task) values. We sum the caloric cost of each individual workout and divide it by 7 to find your Daily Average Cost.
  • TEF: Thermic Effect of Food. Fixed at 10% of total energy required to process nutrients.
  • Formula: TDEE = (BMR + NEAT + EAT) / 0.90

Food macro and micronutrient tracker

Food Data Source