Gym Geek Calorie Tracker App – Smart Calorie Counter

• Search 3.8 million items from Gym Geek's food database, complete with calorie, macronutrient and portion data.
• Choose a regional database or the global database containing all products.

How to search

• From the Track tab, select Breakfast, Lunch, Dinner or Snacks, then tap the Search button to open Gym Geek's food database.

• Search for any food or drink item. Include the brand name to find a specific product.
• Quick track a portion by tapping the blue "+" button next to each result.

• Tap an item to change the tracked quantity and units (e.g. "oz", "lb" or "g").

• See a full macro breakdown and compare it against your daily goal. (Paid feature)

• Track your calories in a single tap, by selecting one of 7 preset options.
• Don't worry about being 100% accurate. Gym Geek uses Smart Calorie Adjustments™ to keep you on track.

How to quick track calories

• Tap the 123 button in the "Track Calories" section. This will open the Quick Track panel.

• In the Quick Track panel, tap one of the 7 preset options from 50 calories up to 800 calories.
• Long press on each preset option to see example food and drink items.

• Add a note to your tracked item by tapping the "Add note" button.

• Alternatively, tap the "#" button to track a custom number of calories. You can also add a note at the same time.

• Add your own saved items to quickly track custom foods and drinks.
• Easily enter new nutrition labels and portion sizes for quick tracking.
• Optionally, submit your item to Gym Geek's food database to share with other users.

How to add a new item

• From the Search tool, switch to the "Saved items" tab. This tab shows all your saved items, filtered to your search term.

• To add a new item, tap the "Add new saved item" button.
• First, enter the item's name and brand name (if it's a branded product).

• Next, select a nutrition label to complete. You can provide nutrition data "per serving", "per serving (prepared)", "per 100g" or "per 100g (prepared)".
• You will need to complete at least one nutrition label to save your item.

• To complete a nutrition label, enter at least the number of calories per portion or per 100g. You can also provide carbs, fat and protein data, if they're available.
• You can change the "1 serving" text to your own definition. For example, if you enter "8 lbs", the item will have units of lbs and a default portion size of 8 lbs.
• If you have the item's nutrition label available, enter the details as precisely as you can.

• On the final screen, choose whether to submit your saved item to Gym Geek's database.
• Items that you submit will be visible and available to other Gym Geek users.

• View trends in your metabolism over time, with charts showing how your metabolism compares to the average person.
• Energy insights show how Gym Geek uses Smart Calorie Adjustments™ to keep your weight goal on track.

Insights tab

• Tap the Insights tab at the bottom of the screen.

• Insights is split into three sections - Progress, Energy and Macros.
• Tap any chart to increase its size and view more information.

Progress

• The "Your weight" chart shows your tracked weight over the past year.
• Tap and drag the chart to see your weight on any previous day.

Energy and calories

• "Maintenance calories (TDEE)" estimates how many calories your body burns each day.
• This chart includes all Smart Calorie Adjustments™ made by Gym Geek.

• "Calories tracked" shows how many calories you have tracked over the past 7 days, including the current day.

• "Metabolism correction" shows Gym Geek's latest estimate of your basal metabolic rate, as a percent difference from the average person.
• For the best results, track your calories accurately and track your weight at least once per week.

• The "Smart Calorie Adjustments™" chart shows a cumulative history of calories added or subtracted from your maintenance calories.
• The dashed line shows the average person's maintenance calories, as implied by the Mifflin-St Jeor formula.

• Gym Geek's intelligent macro goals automatically adjust your protein intake based on your weight goal, current weight and activity level.
• Choose either Tailored or High Protein.
• Our intelligent goals are compatible with the Acceptable Macronutrient Distribution Range (AMDR) defined by the Institute of Medicine (40-65% carbs, 20-35% fat and 10-35% protein).

Choose an intelligent macro goal

• From the Settings tab, select the "Macros goal" setting. Open the "Suggested goals" tab.
• Choose either the "Tailored" or "High protein" goal and press "Done".

Tailored macro goal

• If you are losing weight, or you are sedentary, the Tailored intelligent goal sets your protein requirement to 1.2g per kg of current body weight.
• Otherwise, your protein requirement is set to 1.6g per kg of current body weight. This range is supported by multiple studies (see methodology below).
• The Tailored goal will not let your protein requirement increase above 35% of calories. This is inline with the Acceptable Macronutrient Distribution Range defined by the Institute of Medicine.
• Your minimum fat intake is calculated using 0.5g of fat per kg of current body weight. This the minimum recommended for athletes attempting to decrease body fat (Leutholtz et al, 2001).
• Your fat goal is set to either the minimum fat intake, or 30% of calories, whichever is higher. (For most people, 30% will be higher than the minimum fat intake.)
• The remaining calories are allocated to carbs. If your carbs goal falls below 40%, the fat goal is adjusted down by up to 5% (but never less than the minimum fat intake), to ensure that the goal is inline with the Acceptable Macronutrient Distribution Range.

High protein macro goal

• The High Protein intelligent goal works the same way as the Tailored goal, except it uses a protein range of 1.6g-1.8g instead of 1.2g-1.6g.
• The same logic keeps the goal inline with the Acceptable Macronutrient Distribution Range.

Methodology & Important Information

• Take control of your macros by setting custom carbs, fat and protein percentages.
• A custom macro goal may be suitable if you follow a special diet pattern, like keto, carnivore or paleo.

Set your custom macro goal

• From the Settings tab, select the "Macros goal" setting and open the "Custom goal" tab.
• Use the carbs, fat and protein dials to set your custom goal.

• The app will check your goal adds up to 100%, and will alert you if you need to make any adjustments.
• Always consult a doctor or suitably qualified professional before making changes to your diet and nutrition.

• View your total intake of carbs, fats and protein in the past 7 days.

Macro insights

• Tap the Insights tab at the bottom of the screen and scroll down to the "Macros section".

• Tap any chart to increase its size and view more information.

• Compare a food's macronutrient counts against your daily carbs, fat and protein goals.
• See the distribution of carbs, fat and protein as a % of total calories.

How to analyze foods

• Start by scanning a barcode or selecting an item from the Search tool.
• Under "Nutrition", you'll find a table listing Calories, Carbs, Fat and Protein per portion or per 100g.

• The "Your goal" column shows your goal counts for today. The percentage is the proportion of your daily goal this food consumes.
• If one percentage is much larger than the others, keep in mind you'll need to eat complementary foods to keep your macros balanced.
• Adjust the serving size to see how it affects your daily goal.

Calorie breakdown

• Scroll down to see the "Calorie breakdown" section.

• This chart shows each macro's contribution to a food's total calories.
• Carbs and protein are equivalent to 4 calories per gram, while fat is equivalent to 9.
• You can compare this breakdown against your macro goal to see how balanced the food is.
• For example, if your goal is 50/30/20 and a food breakdowns to 50/30/20, then the food is perfectly balanced.
• However, most foods tend to be high in a particular macro (e.g. high in carbs for confectionary, high in fat for butters and spreads or high in protein for lean meat).
• A balanced diet is made up of many different kinds of foods, so focus on the big picture.

• Phasing in avoids sudden changes to your diet and allows your body time to adjust.
• You're more likely to stick to a weight loss plan if you phase in.

Set up a phase in period

• Open the "Settings" tab and tap on the "Phase in" button.

• Select from 1 week, 2 weeks or 4 weeks. We recommend phasing in over 1 week for small calorie deficits, and over 2 weeks for larger calorie deficits.
• You can also set a "Starting date" for the phase in period. If you do this, the app will hold you in maintenance until the start date. You can use this feature to take a break from dieting.

• Try Gym Geek in dark mode - track your calories in style, day or night.
• Dark mode is available to all users - no subscription required.

Initial resting energy expenditure (REE) estimate

• We calculate an initial estimate of your REE using the Mifflin-St Jeor equation.
• REE is the number of calories your body needs at total rest to power its most basic functions. This includes the baseline activity of your organs, but does not include the digestion of food nor the calories you need for physical activity and exercise.
• Our initial estimate of your REE uses the Mifflin-St Jeor equation, which came out of a 1990 study of 498 people across both genders, all age groups and normal weight and obese persons. The study introduced a formula based on a person’s weight, height, age and gender.
• For men, the formula is 9.99 x Weight + 6.25 x Height – 4.92 x Age + 5.
• For women, the formula is 9.99 x Weight + 6.25 x Height – 4.92 x Age – 161.

Initial maintenance calories (TDEE) estimate

• Total daily energy expenditure (TDEE) is the number of calories your body burns each day. It includes your resting energy expenditure (REE), the calories you burn when digesting food and the additional calories you burn through physical activity like exercise.
• TDEE is often called your "maintenance calories", since if you eat exactly at your TDEE you will neither lose weight nor gain weight.
• To estimate your initial TDEE, we multiply your REE by a Standard Activity Factor (SAF). SAF ranges from 1.2 for sedentary to 1.55 for moderately active, all the way up to 1.9 for extra active.

Smart calorie adjustment™

• Gym Geek uses a statistical model to check if you are losing weight slower or faster than expected. Our model looks at the uncertainty in your energy expenditure, based on the calorie and weight data you track over time.
• If we think your metabolism is slower or faster than the average person, we will apply a Smart Calorie Adjustment™ to your calorie goal. This means calories are either added or subtracted, with the aim of keeping your weight goal on track.

Subtracting a calorie deficit or adding a calorie surplus

• We calculate your calorie deficit using the Wishnofsky rule which states that the energy equivalent of 1 lb bodyweight gained or lost is 3,500 kcal.
• So for example, to lose 1 lb per week, the daily deficit is 3500/7 = 500.
• If the calorie goal or range is below 1,200 calories per day for women or 1,500 calories per day for men, the goal is narrowed to ensure it is always above these safe minimums.

This app contains general health and fitness information. This information is not advice and should not be treated as such. The information in our app and on our website is provided without any representations or warranties, express or implied. In particular, without limitation, we do not warrant or represent that the information on our app or website: (a) will be constantly available, or available at all; or (b) is true, accurate, complete, current or non-misleading.

You acknowledge that all weight loss, weight management and exercise involves a risk of personal injury, including a small risk of serious injury or death, and agree that you are responsible for your health and well-being in relation to any weight or exercise programme that you may undertake, whether or not such weight or exercise programme uses the health and fitness information published on our app or website. If you are pregnant or suffer from any medical or physical condition or disability, you should not make any changes to your diet, nutrition, lifestyle, activities or exercise programmes based on the health and fitness information published on our app or website without first consulting your doctor or another suitably qualified professional.

You must not rely on the information on our app or website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information on our app or website.

We will not be liable to you in respect of any loss, injury or damage you may suffer as a consequence of your reliance upon the information published on our app or website.

Nothing in this disclaimer will: (a) limit or exclude any liability for death or personal injury resulting from negligence; (b) limit or exclude any liability for fraud or fraudulent misrepresentation; (c) limit any liabilities in any way that is not permitted under applicable law; or (d) exclude any liabilities that may not be excluded under applicable law.

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