About
Five calculators, one arithmetic, and an explicit error band on every number.
What this site does
Five calculators and nine reference pages about food energy: what a serving contains, what it costs in movement, what a daily deficit comes to, and how much a body needs in a day. All of it runs in the browser — no account, nothing uploaded, no food diary stored anywhere.
The arithmetic, in one place
| Quantity | Method | Main weakness |
|---|---|---|
| Food energy | USDA FoodData Central values, rounded per serving | Portion size and cooking fat |
| Walking / running time | kcal/min = MET × 3.5 × kg ÷ 200 | Pace and terrain are assumed |
| Steps | 0.04 kcal per step at 70 kg, scaled by weight | Stride length varies by 20–30% |
| Body-fat equivalent | 7,700 kcal per kg | An average, not a constant |
| BMR | Mifflin-St Jeor (1990) | Does not know body composition |
| TDEE | BMR × activity factor (1.2–1.9) | Activity is self-reported and usually overestimated |
| Daily target | TDEE × 0.8 (lose), × 1.0 (maintain), × 1.1 (gain) | Inherits the TDEE error; the 1,200/1,500 floors are population minimums, not prescriptions |
Each page prints the formula it uses next to the result. If a number looks wrong, the formula is the place to check, not the rounding.
What it is not
- Not a diet plan. A deficit figure is arithmetic; whether a deficit is appropriate for you is a medical and behavioural question.
- Not a measurement. Every number is an estimate with a 10–20% error band, and two calculators disagreeing is normal.
- Not a food database. Twenty-two common foods, chosen to cover the range from broccoli to a burger, not to log a diet.
- Not a substitute for a label. If you have the packet, the packet wins — it is the specific product, not a category average.
On eating and body image. Counting energy helps some people and harms others. If tracking makes food feel like a budget you are failing, or if you have a history of disordered eating, close this tab — the general guidance from a clinician is worth more than any calculator. Nothing here is medical advice.
How the pages are built
Static HTML, one stylesheet and one script, served from this domain. No framework, no CDN, no analytics script, no cookie. The food data is part of the script, so the calculator works offline once the page has loaded. The whole cluster is generated from one build script, which means a corrected food value updates every page that cites it.
Corrections
If a food value is wrong, the fix belongs in the food table in the build, not in the page text. The same table generates the calculator, the per-serving column and the steps column, so they cannot drift apart.