Adaptive TDEE Calculator
Adaptive maintenance
- Formula estimate (start)
- 2485 kcal
- From your log
- 2612 kcal
- Days logged
- 7
As you log more, the estimate leans on your data (currently 30% your log, 70% formula).
How it works
We start from your Mifflin-St Jeor estimate, then reconcile it with your log. If your weight is flat, your maintenance equals your average intake. If it’s moving, we add or subtract the energy that change represents (about 7,700 calories per kg), using a trend line to filter daily water-weight noise.
The two estimates are blended by confidence: early on the formula dominates, and as you log more days the calculation leans on your own data.
Frequently asked questions
What is adaptive TDEE?+
Adaptive TDEE is your real maintenance calories worked out from your own data, rather than a population formula. By comparing what you actually ate against how your weight moved, we can back out how many calories you truly burn.
How is my true TDEE calculated from my log?+
If your weight trend is flat, your maintenance equals your average intake. If you're losing or gaining, we add or subtract the energy that change represents (about 7,700 calories per kg) to find your real burn, then blend it with the formula estimate.
How many days do I need to log?+
At least two, but the estimate gets more reliable with one to two weeks of consistent logging. As you add days, the calculator leans more on your own data and less on the starting formula.
Why is this better than a formula calculator?+
Formulas estimate an average person and can be off by hundreds of calories. Your own intake-and-weight data reflects your actual metabolism, activity and NEAT — Flun does this reconciliation for you automatically as you log.