For China users, FatSecret Calorie Calculator may be a better application because it fully supports Chinese. In addition to tracking calories and exercise intensity, you can also refer to the FatSecret diet to get healthier food intake. In addition, comprehensive contents such as sleep time can be added for more accurate data analysis.

2、 MyFitnessPal

MyFitnessPal not only records calorie intake, but also records activity. This app has a large food bank that allows you to add calories to your diet, track your weight, and provide personal advice. In addition, MyFitnessPal also integrates social functions, so you can add friends and encourage each other. The application also supports interaction with many other motion monitoring applications or devices to obtain richer data.

3. Lose it

As its name implies, it allows you to set weight loss goals and tell you how much weight you need to lose each week. Then you can start to record the foods you eat every day and see how their calories affect weight loss, so as to control your diet. If advanced functions are enabled, you can also track fat intake, sleep cycle and so on.

5. Lifesum

Lifesum has a beautiful interface, which allows you to visually see your daily calorie intake. It also has a rich food bank, which allows you to quickly check how many carbohydrates, fats and protein are in your food. If you become a member of Lifesum, you can also get exercise data by interacting with some third-party applications, including fitness monitoring applications.

6. LIVESTRONG

The main feature of this app is to support automatic recording of calorie consumption. If you use the iPhone 5S, then the M7 coprocessor can work normally at the lowest power consumption. In addition, it also has a rich food bank built in, so it can accurately record calorie intake.

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Formula to calculate daily consumption

There are many formulas for calculating daily consumption, and there are also many daily consumption calculators on the internet, including the coaches in the gym who will also provide services to help you calculate daily consumption. I also provide a formula for everyone to use to calculate their daily consumption. The calculation will need to be divided into two steps ~

The first step is to calculate your own BMR(Basal Metabolic Rating), that is, basal metabolism. Here is a relatively simple formula for calculating basal metabolism: weight (kg) multiplied by 22. Let's make it simple. For example, I weigh 77kg and multiply it by 22 to get 1694 kcal, which means my daily basal metabolism is about 1694 kcal.

The second step is to calculate your TDEE, that is, daily consumption, according to your daily activity. Daily activities refer to the following data:

Sedentary (little or no exercise): heat = BMR × 1.2.

A small amount of exercise (light exercise every week 1-3 days): heat = BMR × 1.375.

Moderate exercise (moderate exercise 3-5 days per week): calories = BMR × 1.55.

High-intensity exercise (6-7 days per week): heat = BMR × 1.725.

Ultra-intensity exercise: heat = BMR × 1.9.