User Guide

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The Science: Calorie Deficit

1 kg of body fat is roughly equivalent to 7,700 kcal. By consuming fewer calories than you burn each day (creating a calorie deficit), your body taps into stored fat to make up the difference — resulting in fat loss.

Daily Deficit

300–500

kcal

Est. Weekly Loss

~0.3–0.5 kg

Daily Deficit

500–750

kcal

Est. Weekly Loss

~0.5–0.75 kg

Daily Deficit

750–1100

kcal

Est. Weekly Loss

~0.75–1 kg

Safe Guidelines

  • Aim for 0.5–1 kg of weight loss per week. Losing too fast can cause muscle loss and metabolic slowdown
  • Women should not go below 1,200 kcal/day; men should not go below 1,500 kcal/day
  • Aim for 1.6–2.2g of protein per kg of body weight to help preserve muscle mass
  • If you have any health conditions, consult a doctor or dietitian before starting a deficit

Let AI Calculate Your Daily Calories

Not sure how many calories you should eat each day? Copy the prompt below into ChatGPT, Claude, or any AI assistant. Fill in your details and the AI will calculate your personalized daily calorie and macronutrient targets.

Copy and send this to an AI:

Please help me calculate my daily calorie and macronutrient targets. Here is my information: - Gender: (Male/Female) - Age: (years) - Height: (cm) - Weight: (kg) - Body fat %: (if known) - Activity level: (Sedentary / Lightly active / Moderately active / Very active) - Goal: (Fat loss / Maintain / Muscle gain) - Desired weekly weight loss: (kg) Please calculate my TDEE (Total Daily Energy Expenditure) and provide recommended daily intake for calories, protein (g), fat (g), and carbs (g).

Works with ChatGPT, Claude, Gemini, and other AI assistants. Replace the text in parentheses with your actual data.

1

Dashboard

The card at the top of the homepage shows your remaining nutrition goals for the day. As you add food, the remaining values are automatically deducted. If any value goes negative, the card turns red to warn you that you've exceeded your target.

2

Add Food

Record what you eat each day along with its nutritional values.

  • Tap the quick tags at the top (e.g. Egg, Banana) to add common foods with one click
  • Or manually enter the food name and nutrition values, then tap "Add Food"
  • Today's food list appears below and items can be removed at any time
3

Frozen Food Calculator

Designed for frozen meats and similar foods. Frozen food loses water weight after thawing, so nutritional values need to be adjusted proportionally.

  • Enter the per-100g nutrition data, original weight, and estimated loss rate
  • The system automatically calculates the actual post-thaw weight and corresponding nutrition
  • Save frequently used configurations for quick access next time
4

Packaged Food Calculator

Calculate actual nutrition intake from packaged foods. Packages usually list nutrition per 100g, but your actual serving may differ.

  • Enter the per-100g nutrition from the package label and the actual weight you consumed
  • Use the quick weight buttons to fill in common serving sizes
5

Tag Management

Manage quick-add tags to make food logging more efficient.

  • Built-in tags for common foods (Egg, Banana, etc.) can be hidden or have their values edited
  • Create custom tags with your own food names and nutrition data
  • Use the eye icon to control whether a tag appears in the quick-add bar on the Add Food page
6

Set Goals

Set daily nutrition intake goals to track your diet plan.

  • Create multiple goal sets (e.g. cutting day, training day) and switch between them with a tap
  • Set daily targets for calories, protein, fat, and carbs
  • After switching goals, the dashboard updates remaining values automatically
7

History

View and manage past food records. Filter by today, yesterday, this week, this month, or all. You can edit or delete any individual record.

8

Import / Export Tags

Import or export tag data in JSON format. Easily migrate data between devices or share your food tag library with others.

Tips

  • All data is stored in your browser's local storage — clearing browser data will erase your records
  • Remaining goals reset automatically at midnight, but history records are preserved
  • Supports Chinese, English, and Japanese — switch languages in the top-right corner of the homepage