Nutritional Information

How CalorieBro Calculates Your Goals & Nutritional Data

⚠️ Important Medical Disclaimer

CalorieBro is NOT a medical device and does NOT provide medical advice. All calculations and nutritional data are estimates for general fitness and wellness purposes only. Always consult with a qualified healthcare provider, registered dietitian, or nutritionist before starting any diet, exercise, or weight management program.

1. How Calorie Goals Are Calculated

CalorieBro uses scientifically validated formulas to calculate your personalized daily calorie goal. Here's how it works:

Step 1: Calculate BMR (Basal Metabolic Rate)

We use the Mifflin-St Jeor Equation, one of the most accurate BMR formulas recommended by nutrition professionals:

For Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5


For Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

What is BMR? Your BMR represents the number of calories your body needs at rest to maintain vital functions like breathing, circulation, and cell production.

Step 2: Calculate TDEE (Total Daily Energy Expenditure)

We multiply your BMR by an activity factor based on your selected activity level:

Sedentary Little/no exercise: BMR × 1.2

Lightly Active Exercise 1-3 days/week: BMR × 1.375

Moderately Active Exercise 3-5 days/week: BMR × 1.55

Very Active Exercise 6-7 days/week: BMR × 1.725

Extra Active Intense training/physical job: BMR × 1.9

What is TDEE? Your TDEE is the total calories you burn each day, including all activities and exercise.

Step 3: Adjust for Your Fitness Goal

Based on your goal, we adjust your TDEE to create a calorie target:

🔵 Lose Weight

Daily Goal = TDEE - 500 calories

Creates a calorie deficit targeting approximately 0.5 kg (1 lb) weight loss per week, which is considered safe and sustainable.

🟢 Maintain Weight

Daily Goal = TDEE

Matches your energy expenditure to maintain your current weight.

🟠 Gain Weight

Daily Goal = TDEE + 500 calories

Creates a calorie surplus targeting approximately 0.5 kg (1 lb) weight gain per week for muscle building.

💡 Example Calculation:

A 30-year-old male, 180cm tall, weighing 80kg, moderately active, wanting to lose weight:

  • BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 = 1,780 calories
  • TDEE = 1,780 × 1.55 = 2,759 calories
  • Daily Goal = 2,759 - 500 = 2,259 calories/day

2. Macro Distribution (Protein, Carbs, Fats)

CalorieBro calculates macronutrient targets based on evidence-based nutritional guidelines:

🔵 Lose Weight

Protein: 40%

Carbs: 30%

Fats: 30%

Higher protein helps preserve muscle mass during weight loss and increases satiety.

🟢 Maintain Weight

Protein: 30%

Carbs: 40%

Fats: 30%

Balanced macros for maintaining current body composition and energy levels.

🟠 Gain Weight

Protein: 30%

Carbs: 40%

Fats: 30%

Higher carbs support training performance and muscle glycogen for growth.

Converting Percentages to Grams:

  • Protein: 1 gram = 4 calories
  • Carbohydrates: 1 gram = 4 calories
  • Fats: 1 gram = 9 calories

3. AI-Powered Food Analysis

CalorieBro uses Grok AI by xAI to analyze food photos and text descriptions. Here's what you need to know:

How It Works:

  • Take a photo of your meal or type a description
  • The image/text is sent to Grok AI's vision model
  • AI identifies food items, estimates portion sizes, and calculates nutritional content
  • Results are returned instantly with calories, protein, carbs, and fats

Data Sources:

Grok AI is trained on extensive nutritional databases, including:

  • USDA National Nutrient Database
  • Common food brands and restaurant menus
  • International food composition tables
  • Crowdsourced nutritional data

⚠️ Accuracy Limitations:

  • AI estimates may vary by ±10-30% from actual values
  • Accuracy depends on photo quality, lighting, and angle
  • Hidden ingredients (oils, sauces, butter) may be underestimated
  • Portion sizes are estimated and may not be exact
  • Homemade meals and regional dishes may be less accurate
  • Branded products may differ from database values

Improving Accuracy:

  • ✅ Take photos from directly above the meal
  • ✅ Ensure good lighting without shadows
  • ✅ Include a size reference (e.g., hand, utensil)
  • ✅ Capture all components of the meal
  • ✅ Provide detailed text descriptions (e.g., "grilled chicken breast, 200g")
  • ✅ Manually adjust portion sizes if needed
  • ✅ Use the manual entry for precise tracking when accuracy is critical

Important:

If you have food allergies, diabetes, kidney disease, or any medical condition requiring precise nutritional tracking, DO NOT rely solely on AI estimates. Always verify nutritional information independently and consult with a healthcare professional.

4. Weight Projection Calculations

CalorieBro predicts when you'll reach your goal weight based on your actual eating patterns:

The Science:

Weight change is fundamentally determined by energy balance:

3,500 calories ≈ 1 pound (0.45 kg) of body weight

7,700 calories ≈ 1 kilogram of body weight

How Projections Work:

Step 1: Track Your Actual Intake

CalorieBro analyzes your food logs from the last 14 days to calculate your average daily calorie intake.

Step 2: Calculate Daily Surplus/Deficit

Daily Deficit = TDEE - Average Daily Intake

For example: If your TDEE is 2,500 and you eat 2,000 calories/day, your deficit is 500 calories/day.

Step 3: Estimate Weekly Weight Change

Weekly Change = (Daily Deficit × 7) ÷ 7,700

Using the above example: (500 × 7) ÷ 7,700 = 0.45 kg/week

Step 4: Project Timeline

Weeks to Goal = (Current Weight - Target Weight) ÷ Weekly Change

If you're 80kg, targeting 75kg, losing 0.45kg/week: 5 ÷ 0.45 = 11 weeks

"On Track" vs "Not On Track" Status:

  • ✅ On Track: Your average daily intake is within 150 calories of your goal, and you're making progress toward your target.
  • ⚠️ Not On Track: Your average intake significantly differs from your goal, or you're not progressing as expected.

⚠️ Projection Limitations:

  • Projections assume consistent eating patterns (which rarely happens)
  • Weight loss is not always linear due to water retention, hormones, and metabolic adaptation
  • Individual metabolism, genetics, and health conditions affect results
  • As you lose weight, your BMR decreases, which isn't dynamically reflected in real-time projections
  • Projections are estimates, not guarantees

5. Accuracy and Limitations

What CalorieBro Gets Right:

  • ✅ BMR and TDEE calculations use validated scientific formulas
  • ✅ Macro distributions follow evidence-based nutritional guidelines
  • ✅ Weight projections use established energy balance principles
  • ✅ AI food recognition leverages extensive nutritional databases

What Can Go Wrong:

  • ❌ TDEE calculations assume average metabolism (yours may differ)
  • ❌ Activity level multipliers are estimates and may not match your actual expenditure
  • ❌ AI nutritional analysis can be inaccurate, especially for complex or homemade meals
  • ❌ Portion size estimates from photos may be significantly off
  • ❌ Weight fluctuations due to water retention, digestion, and hormones aren't accounted for
  • ❌ Medical conditions (thyroid issues, PCOS, medications) affect metabolism but aren't factored in
  • ❌ Metabolic adaptation during dieting (slowdown) isn't dynamically adjusted

Critical Disclaimer

CalorieBro provides estimates and should NOT be used as a substitute for professional medical or nutritional advice. If you have any of the following, consult a healthcare provider BEFORE relying on this app:

  • • Diabetes or blood sugar management issues
  • • Eating disorders (anorexia, bulimia, binge eating)
  • • Kidney disease, liver disease, or heart conditions
  • • Pregnancy or breastfeeding
  • • Food allergies or severe dietary restrictions
  • • Thyroid disorders or hormonal imbalances
  • • Taking medications that affect metabolism or weight
  • • Under 18 years old (requires parental guidance)

6. Best Practices for Accurate Tracking

🍽️ Food Logging:

  • Log meals immediately after eating (before you forget)
  • Include all components (don't forget cooking oils, sauces, dressings)
  • Be honest with portion sizes (underestimating is common)
  • Use a food scale when possible for precision
  • Save frequently eaten foods for faster, consistent logging

⚖️ Weight Tracking:

  • Weigh yourself at the same time each day (preferably morning, after bathroom)
  • Use the same scale consistently
  • Wear similar clothing (or none) each time
  • Don't obsess over daily fluctuations—focus on weekly trends
  • Log weight bi-weekly as recommended by the app

📊 Progress Monitoring:

  • Review your weekly average calories, not just individual days
  • Adjust your goal if progress stalls for 2-3 weeks
  • Consider non-scale victories (energy, strength, how clothes fit)
  • Re-calculate your TDEE every 5-10 pounds lost/gained
  • Consult a professional if you're not seeing expected results

7. When to Seek Professional Help

CalorieBro is a tool, not a replacement for professional guidance. Consult a registered dietitian, nutritionist, or doctor if:

  • 🏥 You have any medical conditions or take medications
  • 🏥 You're not losing/gaining weight despite following your calorie goal
  • 🏥 You experience extreme hunger, fatigue, dizziness, or weakness
  • 🏥 You have a history of disordered eating
  • 🏥 You're pregnant, breastfeeding, or planning to become pregnant
  • 🏥 You're under 18 years old
  • 🏥 You need to lose/gain a significant amount of weight (>20 kg / 40 lbs)
  • 🏥 You're training for athletic performance
  • 🏥 You have questions about specific dietary needs

8. Contact & Support

Have questions about CalorieBro's nutritional calculations or need help understanding your data?

CalorieBro Support

Email: support@caloriebro.com

Note: We provide technical support for the app. For personalized nutritional advice, please consult a qualified healthcare professional or registered dietitian.

Remember, Bro:

  • ✊ Consistency beats perfection
  • ✊ Progress takes time—trust the process
  • ✊ Listen to your body
  • ✊ Focus on health, not just numbers
  • ✊ Seek help when you need it

CalorieBro is here to support your journey, not replace professional guidance. Stay safe, stay healthy, and crush those goals! 💪🔥