# CalorieInsight

> Free, private, and science-backed calorie tracker, food database, and nutrition calculator suite — no sign-up, no paywalls, and no ads.

## Core Philosophy & Key Differentiators
- **100% Free Forever**: All calculators, food database, camera barcode scanner, and diary are completely free with no paywall, no premium tiers, and no ads.
- **Local-First & Private**: Food logs, daily meals, hydration logs, and weight history live in the user's browser via IndexedDB. Optional cloud sync is powered by Supabase.
- **Science-Backed**: Uses peer-reviewed equations (Mifflin-St Jeor BMR equation, WHO and IOM activity multipliers, Dietary Reference Intakes).
- **Public Domain Nutrition**: Curated whole food dataset is sourced from USDA FoodData Central (CC0 public domain); packaged foods are looked up via Open Food Facts (ODbL).

## Core Interactive Tools & Applications
- [Calorie Tracker & Food Diary](https://calorieinsight.com/calorie-tracker): Free daily meal logger with Breakfast, Lunch, Dinner, and Snack slots, real-time calorie remaining indicators, and live macronutrient rings.
- [Food Barcode Scanner](https://calorieinsight.com/scan): Camera-based barcode scanner for instant packaged nutrition lookup and 1-tap food logging.
- [Progress & Habit Dashboard](https://calorieinsight.com/progress): 7-day intake trends, daily logging streaks, water intake tracker, body weight history, favorites manager, and JSON data backup/export/restore.
- [Food Calorie & Nutrition Database](https://calorieinsight.com/foods): Searchable directory of 321+ verified whole foods with dynamic household serving adjusters and USDA FDC ID lookups.
- [LiveStrong MyPlate Alternative](https://calorieinsight.com/compare/livestrong-myplate-alternative): Free, ad-free web alternative to the retired LiveStrong MyPlate food tracker.

## Science-Backed Nutrition Calculators
- [Calorie Calculator](https://calorieinsight.com/calorie-calculator): Calculate daily calorie targets for weight loss, maintenance, or muscle gain with customized macro splits.
- [TDEE Calculator](https://calorieinsight.com/tdee-calculator): Total Daily Energy Expenditure calculator using Mifflin-St Jeor and WHO activity multipliers.
- [BMR Calculator](https://calorieinsight.com/bmr-calculator): Basal Metabolic Rate calculation estimating resting energy expenditure.
- [BMI Calculator](https://calorieinsight.com/bmi-calculator): Body Mass Index and WHO healthy weight range classifications.
- [Macro Calculator & Macros Counter](https://calorieinsight.com/macro-calculator): Protein, carbohydrate, and fat gram ratios tailored to specific fitness goals.
- [Calorie Deficit Calculator](https://calorieinsight.com/calorie-deficit-calculator): Safe, sustainable fat loss deficits with medical minimum threshold protection.

## Formulas & Scientific Equations
### 1. Basal Metabolic Rate (BMR) - Mifflin-St Jeor Equation
- **Men**: `BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age_years) + 5`
- **Women**: `BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age_years) - 161`

### 2. Total Daily Energy Expenditure (TDEE)
`TDEE = BMR × Activity Multiplier`
- **Sedentary (desk job, little/no exercise)**: 1.2
- **Lightly Active (light exercise 1–3 days/week)**: 1.375
- **Moderately Active (moderate exercise 3–5 days/week)**: 1.55
- **Very Active (hard exercise 6–7 days/week)**: 1.725
- **Extra Active (very intense daily exercise/physical job)**: 1.9

### 3. Calorie Goals & Safe Deficits
- **Maintenance**: `Target = TDEE`
- **Moderate Fat Loss (-0.5 kg / ~1 lb per week)**: `Target = TDEE - 500 kcal`
- **Aggressive Fat Loss (-1.0 kg / ~2 lb per week)**: `Target = TDEE - 1000 kcal`
- **Lean Muscle Surplus (+0.25 kg / ~0.5 lb per week)**: `Target = TDEE + 250 kcal`
- **Safety Floors**: Enforces a minimum safe intake of `1,200 kcal/day` for females and `1,500 kcal/day` for males.

### 4. Macronutrient Energy Equivalents
- **Protein**: 4 kcal per gram
- **Carbohydrates**: 4 kcal per gram
- **Fat**: 9 kcal per gram

## Food Database Index
Browse the full database at [https://calorieinsight.com/foods](https://calorieinsight.com/foods). For complete food-by-food nutritional profiles with direct page citations, refer to [https://calorieinsight.com/llms-full.txt](https://calorieinsight.com/llms-full.txt).