Welcome to Calorie Champ

How To Lose Weight

To lose weight effectively, you must burn more calories than you consume. Simply exercising more or cutting back slightly on junk food isn’t enough. You need to know your body’s Total Daily Energy Expenditure (TDEE), set a target calorie intake, and track it consistently.

Guessing is not good enough. Even a single poor food choice can undo a full workout. This process must be done consistently, and depending on your weight loss goals, may take weeks or months. But if you follow a calorie deficit consistently, you will lose weight.

How It Works

Example 1

Based on your age, weight, height, and activity level, we estimate your TDEE. For example, if a sedentary person burns 2500 calories/day, a daily 500-calorie deficit would result in 1 pound of fat lost per week.

This means they should consume only 2000 calories/day:

2500 (burned) - 500 (deficit) = 2000 (allowed)

Dashboard Example

Example of the daily dashboard with calorie tracking bar.

Example 1B

If that person burns an additional 300 calories through exercise, they can eat more that day while maintaining the same deficit:

(2500 + 300) - 500 = 2300 calories allowed

Dashboard Example

Example of the daily dashboard with calorie tracking bar.

Getting Started

  1. Create an account.
  2. Bookmark the login page or add it to your iPhone Home Screen for an app-like experience.
  3. Log in and check "Remember Me" to stay signed in.
Dashboard Example

Example of the daily dashboard with calorie tracking bar.

Dashboard Example

Example of the daily dashboard with calorie tracking bar.

After logging in, go to your Profile page to enter age, weight, height, activity level, and goals. The default activity level is used daily but can be manually changed (e.g., sedentary during the week, lightly active on weekends).

Using the Dashboard

Your dashboard shows your daily calorie burn and your calorie limit based on your weight loss goals. A visual bar shows your food intake for the day:

The ideal state is a green bar just below your allowed limit.

Dashboard Example

Example of the daily dashboard with calorie tracking bar.

Tracking Food

Track the calories and protein you consume using one of three methods:

Tracking Exercise

Log exercises using one of three methods:

Note: Your activity level already includes some baseline movement, so don’t double-count.

Dashboard Example

Example of the daily dashboard with calorie tracking bar.

Frequently Asked Questions

Yes. Right now, there is no cost, and it is completely advertisement-free.

Yes. This is a web app, so it works like a webpage. You can access it from a computer, iPhone, Android, etc.
You can make it feel more like a native app by adding the login screen to your mobile device’s home screen and selecting “Remember Me” when logging in.

No. Many built-in counters are inaccurate, and people often rely on them too heavily without understanding how much they actually need to burn. It’s better to know the basics — how many calories you burn daily, your calorie target, how many calories are in what you eat — and ensure you stay within your daily allowance.

First, check the packaging or nutrition label. Many restaurants also list calories on their menus or websites.
You can also ask ChatGPT or another AI tool by describing the food in detail.
In the app, use the “Find Food” lookup for common foods. Complex meals vary widely, so once you’ve calculated the calories for something you eat often, add it to your favorites for quick access later.

Yes — at least until you consistently meet your goals. It’s easy to underestimate calorie content, and small miscalculations can prevent weight loss.

Males:
<150 lbs (68 kg): 0.5–1.5 lbs/week
150–200 lbs (68–91 kg): 1–2 lbs/week
200–250 lbs (91–113 kg): 1.5–2.5 lbs/week
250+ lbs (113+ kg): 2–3+ lbs/week

Females:
<150 lbs (68 kg): 0.5–1 lb/week
150–200 lbs (68–91 kg): 0.5–1.5 lbs/week
200–250 lbs (91–113 kg): 1–2 lbs/week
250+ lbs (113+ kg): 1.5–3 lbs/week

These are averages based on a 500-calorie daily deficit for roughly 1 lb/week. Early on, you may lose more due to water weight. Thats fine.

Minimum recommended daily calories:
- Men: 1,500+ calories/day
- Women: 1,200+ calories/day
If your goal falls below that, slow your weight loss rate or increase exercise instead. Short-term, healthy overweight individuals can tolerate a lower intake, but extreme restriction long-term is not advised.

Cut out high-calorie extras, reduce portion sizes, avoid empty-calorie drinks, or add some exercise to balance the surplus.

Yes. Intermittent fasting, portion control, swapping high-calorie items for lower-calorie options, and meal planning all work. Find a method that fits your lifestyle.

Occasionally, yes. Just be mindful — frequent “cheating” slows your progress. If you indulge, try to stay within your calorie limit, or make up for it later in the week. Plus once you start, sometimes it becomes a habit.

Once you reach your goal, you can relax somewhat — but keep an eye on your weight. If it starts to creep up, return to tracking and adjusting as needed.

No. Studies show that total daily calories matter most. Meal timing is more about personal preference and energy management.

Protein helps preserve muscle when losing weight. Aim for about 1g of protein per pound of body weight daily if possible. If that’s not realistic, just do your best — losing weight is the top priority.

Track your meals and identify high-calorie items that aren’t worth it. For many people, it’s sugary drinks, baked goods, or fried snacks. Swap them for lower-calorie alternatives.

You don’t have to switch to “health foods” overnight. Keep some familiar meals, but adjust portions and make smart swaps. For example, trade soda for water so you can enjoy an extra slice of pizza without exceeding your limit.

Not for weight loss — calorie deficit alone works. But exercise improves fitness, muscle tone, and allows you to eat more while still losing weight.

Diet is more important for weight loss. You can’t out-train a bad diet. Exercise should complement healthy eating, not replace it.

Plan your meals so you have energy when you need it. Have a good meal before intense workouts, and lighter snacks during the day if you have a sedentary job.

The app uses standard TDEE activity levels:
- Sedentary
- Lightly Active
- Moderately Active
- Very Active
- Extremely Active

Pick one that reflects your usual routine, then either log additional workouts separately or let the activity level account for them — but don’t double count.

Weight loss is gradual — often 1–2 lbs/week — and daily fluctuations from water and food intake can hide progress. Weigh in weekly, not daily.

This is common early on. Your body will adapt. Have small, healthy, low-calorie snacks, or push through short hunger periods — it often passes quickly.

It’s a decent general health measure but not perfect. Unless you’re already in great shape and near the normal BMI range, it’s worth paying attention to.
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