You know your TDEE. Now hit it.

Free calorie and macro tracking that learns your real burn from your own logs. Pro checks it every Friday and moves your targets to match, so the scale keeps moving.

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Free. No card. 30 seconds.

  • 1 tap your usual meal
  • 14 days to your real burn
  • $0 tracking, forever
The Your real burn card: your real daily burn from your own logs next to the calculator's estimate, a chart of both, and the line With Pro, your target would move to a new number at your Friday check-in.

Inside the app

Real screens. Nothing mocked up.

Every picture on this page is a screenshot of the app as it is today.

The Your targets editor: Grams and % toggle, rest-day and training-day tabs, calories, protein, carbs and fat fields, and a check that the macros add up.
Free

Set your own macros. In grams.

Tap Edit targets on Today or in your diary. Type grams or percentages, and the app checks they add up to your calories. Eat more at the weekend or on training days: set a target for each day and the app shows your weekly average, so your pace still holds.

  • Grams or % of calories
  • A different target for each day of the week, or for training days
  • A target for each meal, as a share of your day, with protein, carbs and fat for each meal in your diary
  • Paces from 0.25% to 2% of body weight a week
The Plan screen: a week calendar and today's checklist with weigh in, hit your macros and a to-do.

Your day, ticked off

Today shows what's left to eat and a short checklist: weigh in, hit your macros, your workout and your own to-dos. Each day in the week strip fills in as you tick things off, and every Friday there's a two-minute check-in with one focus for the week ahead.

  • "Hit your macros" means calories within 10% and protein at 90% or more
  • Add to-dos to any day, with a streak and a month view
  • A goal-weight gauge: start, now, goal and your projected date
  • Pick your own stat tiles: training, personal bests, HRV, resting heart rate, sleep, steps, VO₂ max, body fat, blood pressure, glucose and more, each with a chart and 7- or 30-day trend. Press and hold to drag them into any order
  • Front, side and back progress photos with tips for taking them, compared side by side or with a before/after slider. They stay on your phone
  • A fasting timer with 12 to 20-hour goals and your history, free
  • No limit on history: every day you've logged stays, free
  • Download your whole log as a spreadsheet (CSV) whenever you like, or delete your account and everything in it from Settings
The Add food sheet: Scan barcode, Quick add and Select several buttons, then Your usual lunch (a saved meal-prep recipe) ready to add in one tap above the food list.
Free

Log food in seconds

Your usual meal is waiting at the top, ready to log in one tap. Scan a barcode, tick several foods and add them in one go, or quick-add just the calories when you're eating out. Search 8,000+ USDA foods plus US packaged foods by name, or log a TDEE Kitchen recipe in one tap.

  • "Your usual" for each meal, learned from what you log
  • The time you ate each meal, filled in when you log it and easy to change
  • Barcode scanner, free: USDA packaged foods first, then Open Food Facts
  • Real portion sizes for 5,000+ foods: cups, tbsp, slices, small, medium or large
The Train screen: Start a workout button, and the free Gym Starter and Home Starter 4-week plans.
Free

Log your own workouts

Track sets, reps and weights. Personal bests and weekly sets per muscle update on their own. Not sure where to start? Two 4-week plans, one for the gym and one for home, are free.

The Progress screen: projected goal date and the Your real burn card with a chart against the calculator estimate.

See what you really burn

After a couple of weeks of logging and weighing in, the app works out your real daily burn from your own numbers and shows it next to the calculator's estimate. Your 7-day average weight smooths out water and salt swings.

Free to see. With Pro, your calorie target updates from it at your Friday check-in.

Recipes that log themselves

Cook it. Tap it. Done.

248 TDEE Kitchen recipes: high-protein, smoothies, low-carb, 5-ingredient, vegan, high-protein breakfasts and Christmas treats. Each one has a photo, ingredients, method and calories and macros per serving. Tap one, pick how much you had (half a serving, two, or the whole recipe) and it's in your diary.

Cooking your own? Save it as a recipe: pick the ingredients from the food list or type them in, add your steps, and log it by the serving next time you make it.

Browse the recipes free
Breakfast · 15 minHigh Protein Blueberry Pancakes257 kcal · 36 g protein
High Protein Blueberry Pancakes

Serves 1 · Prep 5 min · Cook 10 min

257kcal36 gprotein18 gcarbs5 gfat

Per serving

Ingredients for 1 serving

  • ½ cup (120 ml) liquid egg whites (about 4 egg whites)
  • 1 scoop (25 g) of vanilla whey powder
  • ½ banana, mashed
  • Almond milk, if needed
  • ¼ cup (25 g) fresh or frozen blueberries
  • ½ tsp coconut oil

Method

  1. Whisk together the egg whites and protein powder.
  2. Stir in the mashed banana and add the blueberries. If the pancake mixture seems too thick, add a splash of almond milk to thin it.
  3. Heat the coconut oil in a pan to low-medium. Pour in the pancake mixture and cook until little bubbles form (about 5 minutes).
  4. Make sure the pancake has set enough before you try flipping it, then flip over. Cook the pancake for another 2-3 minutes.
  5. You can also make 3 small pancakes instead of 1 large.
  6. Serve with your favorite toppings.

From TDEE Kitchen 01: High-Protein Recipes. In the app, tap “I made this” or pick half a serving, two, or the whole recipe.

Lunch · No cookTuna Salad Lettuce Wraps286 kcal · 38 g protein
Tuna Salad Lettuce Wraps

Serves 2 · Prep 10 min · No cooking

286kcal38 gprotein14 gcarbs9 gfat

Per serving

Ingredients for 2 servings

  • 1 ¼ cups (280 g) tuna in olive oil, drained (keep the oil)
  • 1 tbsp tomato purée
  • 1 small red onion, finely chopped
  • ½ Granny Smith apple
  • 8 lettuce leaves

Method

  1. Put the tuna and half of the oil from the can in a bowl and mix with the tomato purée.
  2. Chop the red onion as fine as possible and add to the tuna. Cut the apple in 2 parts and remove the core. Chop the apple into small cubes and also add to the tuna. Mix everything.
  3. Spread the tuna over the 8 lettuce leaves and serve as wraps.

From TDEE Kitchen 01: High-Protein Recipes. In the app, tap “I made this” or pick half a serving, two, or the whole recipe.

Dinner · 40 minGrilled Lemon Chicken Salad242 kcal · 38 g protein
Grilled Lemon Chicken Salad

Serves 4 · Prep 10 min · Cook 30 min

242kcal38 gprotein2 gcarbs8 gfat

Per serving

Ingredients for 4 servings

  • 2 lemons
  • 1 ½ tbsp oregano
  • 1 ½ tbsp olive oil
  • 2 tsp minced garlic
  • 4 skinless, boneless chicken breasts (around 5 oz (150 g) each)
  • 8 oz (220 g) asparagus
  • 8 green onions, trimmed
  • 1 tsp coconut oil
  • 1 ½ tbsp white wine vinegar
  • 1 packet 4 oz (120 g) rocket

Method

  1. Heat oven to 400°F (200°C).
  2. Grate lemon rinds to equal 2 teaspoons, then halve the lemons and set aside. Combine lemon peel, oregano, oil, and garlic in a large bowl. Add chicken, season with salt and pepper and toss to cover.
  3. Place the chicken and halved lemons on a baking tray inside the heated oven and bake for 20-25 minutes, until the chicken is cooked through and browned. Wait until slightly cooled then chop the chicken.
  4. Heat the coconut oil in a small pan over medium heat and cook the asparagus and green onions for 3 to 4 minutes or until tender, turning occasionally. Cut asparagus and green onions into 2-inch pieces.
  5. Divide the rocket over plates and top with asparagus and green onions. Drizzle with white wine vinegar and season with salt and pepper. Serve with chicken and lemon halves.

From TDEE Kitchen 03: Low-Carb Recipes. In the app, tap “I made this” or pick half a serving, two, or the whole recipe.

Snack · Make aheadBlueberry Protein Ice Cream243 kcal · 28 g protein
Blueberry Protein Ice Cream

Serves 2 · Prep 10 min · No cooking · Chill 90 min

243kcal28 gprotein26 gcarbs4 gfat

Per serving

Ingredients for 2 servings

  • ⅔ cup (145 g) cottage cheese
  • 1 banana
  • ½ cup vanilla whey powder
  • 4 tbsp dried blueberries
  • ½ cup (75 g) blueberries, fresh

Method

  1. Place the cottage cheese, banana and whey powder in a food processor and blend everything together.
  2. Transfer the mixture into a Tupperware dish or similar type of container, and mix in the dried berries. Cover with a lid and freeze for 45 minutes, then take out of the freezer and mix again. Return the dish to the freezer and chill for a further 45 minutes.
  3. Take the dish out of the freezer, mix again and serve with fresh berries.

From TDEE Kitchen 04: 5-Ingredient Recipes. In the app, tap “I made this” or pick half a serving, two, or the whole recipe.

Beyond calories

33 nutrients. Targets that are yours, not a label's.

Most apps compare you to a generic "Daily Value". TDEE Tracker uses the US Dietary Reference Intakes for your age and sex, so a 34-year-old woman sees 18 mg of iron as her target and a man sees 8. Sodium, sugar, saturated fat and cholesterol are tracked as limits, and turn red only when you've actually crossed them.

  • 13 vitamins, 10 minerals, fats and cholesterol
  • "Good source of" shown on every food before you log it
  • A full nutrition breakdown for any day or any 7-day stretch
  • Optional estimate of the calories used to digest your food (TEF)
The nutrition breakdown: vitamins with eaten amount, personal target and a progress bar for each.

Pricing

Tracking is free. Pro keeps the scale moving.

Free tells you your number. Pro changes it when your body does. Everything free stays free.

Free

Everything you need to track

$0forever

  • Calculator and goal planner
  • Food diary with barcode scanner
  • Custom macros by day and by meal
  • Weight trend and goal date
  • See your real burn
  • A 3-day meal plan every 30 days
  • and more
Create free account
Founding price

Pro

Your targets, kept up to date

$119.88 if paid monthly

$35.99 a year

69¢ a week · founding price, locked in

200 founding spots. The price goes to $59.99 on Apr 1. Founders keep $35.99 a year for as long as they stay subscribed.

Or $9.99 a month, cancel anytime

Claim a founding spot
  • Targets checked against your real burn every Friday, and moved to match
  • Unlimited saved workout routines
  • A week of TDEE Kitchen recipes and everyday foods built to your macros, with one-tap swaps and a grocery list
  • Coming in 2027
  • Coach-built workout programs that progress each week
  • No ads
  1. TodayFull Pro access, free
  2. Day 5We remind you
  3. Day 7Billing starts
  4. Day 37Last day for a refund on annual

Best case: the scale moves every week. Worst case: 7 free days, and everything you logged stays yours.

On yearly plans we email you 2 days before any charge. Then you have 30 days: not worth it? Reply “refund”. Lifetime is a one-time payment and final sale.

Your first logged meal is two taps away.

Free account. Works on your phone and your computer. Add it to your home screen and it behaves like an app.

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