Calculator 01
TDEE Calculator
Total Daily Energy Expenditure — your true daily calorie burn based on body stats and activity. Uses the Mifflin-St Jeor equation.
Log your calories against this target automatically in Caldef.
Calculator 02
Calorie Target
Find the exact daily calorie intake needed to reach your goal weight by a target date, based on your TDEE and weekly rate of change.
Caldef tracks your deficit/surplus live — every log updates the ring in real time.
Calculator 03
Macro Split
Convert your daily calorie goal into exact protein, carb, and fat targets in grams. Choose a preset split or set custom percentages.
Caldef tracks protein, carbs, and fat with live progress bars every time you log.
Calculator 04
Protein Calculator
Find your daily protein target in grams based on body weight and training goal. Ranges are based on current sports nutrition research.
Caldef tracks your protein in real time with a dedicated macro bar.
Calculator 05
BMI Calculator
Body Mass Index — a quick screening number based on height and weight. Shows your category and healthy weight range.
BMI is a screening tool, not a diagnostic measure. Muscle mass, age, and sex can affect interpretation.
Caldef tracks body weight trends over time with a predictive timeline to your goal.
Calculator 06
Water Intake
Your personalised daily hydration target based on body weight, activity, and climate. Dehydration mimics hunger — hit this number first.
Spread intake throughout the day. Increase by 250–500 ml for every 30 min of intense exercise.
Caldef tracks your daily water glasses with a tap-to-log hydration tracker.
Calculator 07
1RM Calculator
Estimate your one-rep max from a sub-maximal set. Uses the Epley formula. Also shows a full percentage breakdown for programming.
| % | Weight | Target Reps |
|---|
Log your strength workouts and track PRs in Caldef's workout tracker.
Calculator 08
Plate Calculator
Enter your target barbell weight and get exactly which plates to load on each side. Works for both metric and imperial plates.
Log your lifts with exact weights in Caldef's workout tracker.
Calculator 09
Meal Macro Planner
Split your daily protein, carbs, and fat targets evenly across your meals. Helps with meal prep and hitting your numbers consistently.
Caldef's AI Meal Finder builds full meal plans to your exact macro targets.
Calculator 10
Reverse Macro Calculator
Enter what you ate — each food's macros per 100g and how much you had — and see your total protein, carbs, fat, and calories.
| Food | Protein | Carbs | Fat | kcal |
|---|
Caldef's AI plate scan identifies macros from a photo of your meal in seconds.
Calculator 11
Fasting Window Planner
Plan your intermittent fasting schedule. Enter your eating window start or end time and get exact fasting and eating windows for your chosen protocol.
Caldef has a built-in fasting timer supporting 16:8, 18:6, OMAD and custom windows.