Tutorial: Calculating calories

Here is another tutorial about calculating calories for one day. You can add different foods and see total amount of calories, proteins, carbohydrates and fet. All the users have their own foods, so you don't need to browse huge list of foods every time you add one. Just the list of what you have previously added. You can see your list from "Your foods"-page. You also can search other users' foods from "Food search"-page and add desired foods to your own list.

Your foods-page

On this page you can see and modify all the foods you have added. You can also create new ones here. Let's see how it's done and try to add milk. The milk I drink contains (per 100g) 33 kcal, 3.3g of protein, 4.9g of carbohydrates and 0g of fet. So I type them there and set "Milk" as a name. I set the portion size to 300g, which is approximately the size of the glass I have. So when I'm calculating calories, I can use the amount of glasses I have drank. Then I select "Milk" as a category. If the price per kg is set, you'll see total cost of the foods each day. You can also select the country for your foods. It's only useful, if you traveling a lot. Because then you can select that only foods from one particular country are shown.



Then click "Add new food" and the "Milk" is added to your list. If you want, add also some micronutrient values of milk by following this guide.

The list shows all the foods you have added. By clicking food's name, you'll see some extra information of it. This requires that the price value is set. There is information about how much energy, protein, carbs and fet, food contains per €. So for instace, you can compare which food is the cheapest protein source.

There's also possibility select specific country from that dropdown list. This option IS ONLY VISIBLE, if you have foods from different countries. With "Show only foods from this country"-link you can do, that only foods from certain country are available for adding.



Then there's also button named "Show/Hide from lists". With this you can decide, which foods are available while calculating calories. It's useful when you have some food that you don't normally eat. So it can be hidden most of the time and you can show it only when needed. Food has "(Hidden)"-text after it's name, if it's hidden.

Adding foods

To add a new food, first you need to select some day. You can do this from the small calendar in left menu or clicking "Today's nutrition" (also in left menu). On that page you'll see all the foods added to that day. You'll see also day's total calories and other information about that day. But first we're going to add some foods to that day.



Let's try to add that Milk we created previously. Select that from the "Add food"-table's dropdown list. Then set time and amount. I set 2 portions, which is 600g (because I have set my portion size to 300g). Then click "Add food"-button and the milk should appear at 10:00.



So now we can see, that at 10:00, there's total of 198 kcal. It also shows, how much calories 600g of milk contains (which is that same 198kcal, because there's only one food at 10:00). You can modify food's values by clicking -icon.

There's also four buttons on that page. Here are explanations what they do:

• Delete: Deletes selected foods
• Change time/date: You can set multiple foods' time and date at once. You can ONLY set the time if all the selected foods have same time.
• Copy: Same as the previous one, but makes a copy of the selected foods.
• Choose all: Selects all the foods.
  

Then there's some other information of that selected day. First there's pie chart of day's total calories. It just shows total calories and macronutrient values in a graphic form.

"Price total"-field tells how much all added foods costs. This requires that foods' "price/kg"-value is set.

Then there's "All foods added"-checkbox. It should be checked, when all the foods for this day have been added. With that information the site (and also you) knows which days are "completed". For instance, "Examine your eating"-page only searches from those days, which have "All foods added"-checkbox checked.

You can also add whole meals from bottom of the page. With that you can add multiple foods at once. So for instance, you could create "Chicken and rice"-meal, that contains some amount of chicken and rice. And use that meal every time you eat chicken and rice. Other meals could be "Breakfast", "Recovery drink" and so on. Meals can be created from the "Meals"-page.