Metabolic Adaptation Calculator
Why diet stalls — TDEE drops 5–15% after weight loss
📚 Learn more — how it works, FAQ & guide Click to expand
Learn more — how it works, FAQ & guide
Click to expand
Metabolic Adaptation Calculator
Standard TDEE calculators miss adaptive thermogenesis. After sustained dieting, your real TDEE is 5-15% lower than the formulas predict. This tool gives you the realistic post-diet TDEE.
How to use this tool
- 1
Aktuelle Stats
Gewicht, Größe, Aktivität.
- 2
Diät-Historie
Wieviel verloren über wieviele Wochen.
- 3
Real-TDEE sehen
Adapted vs. Standard.
Frequently Asked Questions
What is metabolic adaptation?
Your body lowers basal metabolism beyond what weight loss alone would predict — typically 5–15% extra reduction after sustained calorie deficit. This is why "the same calories" stops working.
How long does it last?
After diet break (2-4 weeks at maintenance), most adaptation reverses. Long-term suppression (years) is real but smaller than acute. Reverse dieting helps recovery.
Is this why I plateau?
Often yes. Standard TDEE calculators using Mifflin-St Jeor underestimate your real metabolism — it dropped while you lost weight. Add 5-15% to deficit to break plateau, not subtract.
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100% Privacy. This tool runs entirely in your browser. Your data is never uploaded to any server.