#Required Calories Per Day Calculator

[brain-of-rain]

I love biology! Today, I got curious and did some calculations to help visualize the sheer scale of Godaigo Daigo.

Godaigo height is nearly equal to the Statue of Liberty from heel to head (111ft vs 100ft)

He weighs approximately as much as 7,662 humans of average build or 4 blue whales

8 million calories per day is approximately 3,500 times the average daily intake for a human.

If he ate three meals a day, each meal would need to be around 2.7 million calories

A simple, well-balanced meal of salmon, rice, and mixed veggies scaled up to for one of his meals would require 115 10 lbs salmon, 9,642 lbs of cooked rice, and around 2,200 lbs of veggies. Also, here is the study

This was really fun and an all-around ridiculous exercise

[greengold-c]

Case Study: Determining the Quantity of Food Semeru Requires Daily

Here, we explore how much Semeru needs to eat per day.

First, we need his height. Reddit user ghallo_k places Semeru at a staggering 6'8" in human form. He may be slightly shorter based on shoe positioning, but I'm not interested in repeating anyone's work so we will accept this as fact.

Looking at the common 8-head division in figure drawing, we will assume the groin is the halfway point in height. I took David Lajoya's September 2023 artwork of Semeru, rotated the tail for ease of calculating length, and copied and re-pasted what would be half of Semeru's human body to determine his length as a shark. Using pixel lengths. If Semeru is 6'8” as a human, he is 7'9.5" as merfolk.

Semeru as merfolk is composed of ~50% of a human body and ~80% of a great white shark's body. The latter percentage is based on the weight of the head and body of a shark caught in Kenya in 1996.

Using the above lengths, I estimate his shark portion would be 53.5". If we add the shark head back in, his lower body would originate from a 66.9” or 5'7” shark, which is unusually small. Males typically measure 11-13' in length and 1,151-1,700 lbs.

To determine how much Semeru needs to eat, we will first do food calculations for a 5'7" shark, then cut off 20%. He's around half the size of the smallest male great white sharks, so let's say 1200 lbs of a normal-size shark gets cut to 600 lbs for what his shark form would be if it had a shark head. Great whites eat about 0.5-3% of their total body weight per day, so the shark portion of his body needs to eat 2.4-14.4 lbs per day (this includes the 20% cut due to him not having a shark head). The mean consumed by typical sharks is around the middle of the range, so we will assume the same is true and that his shark portion requires around 8.4 lbs of food per day.

To determine how much Semeru's human half needs to eat, I had initially started by calculating his weight. I did not wind up using this, but I will include it in case it is useful to anyone. I pulled weights from 9 athletes of a similar height: Jordan Mailata 6'8" 365 lbs, Spencer Brown 6'8" 311 lbs, Zach Gentry 6'8" 265 lbs, Pascal Siakam 6'8" 245 lbs, Julius Randle 6'9" 250 lbs, Gustavo Borges 6'8” 216 lbs, Matt Grevers 6'8” 240 lbs, Yannick Agnel 6'8” 198 lbs.

Semeru's physique looks most similar to Gentry, Siakam, Randle, and Grevers, so we'll guess his weight in 100% human form sits around 250 lbs. Just for fun, this gives us his weight in merfolk form: 125 lbs of human + 480 lbs of shark = 605 lbs. Incredible.

I did not wind up using this information because there's the small issue of information for humans being shared in calories and information for sharks being shared in lbs.

Operating under the assumption that swimming is the most calorically demanding exercise from the sports I pulled from (NFL, NBA, Olympic swimmers), we'll look for info there. The only widely publicized swimmer diet I could find is that of Michael Phelps, at 8,000-10,000 per day. Semeru is 4” taller and possibly swims more (*see next paragraph), so we'll guess he'd need to eat around 10,000-12,000 calories per day. We can halve this for his mer-form.

*On one hand, Semeru would swim more than peak Michael Phelps in a literal sense because great whites need to swim 24/7. On the other hand, I imagine Semeru's swimming requires less arm movement than human swimmers and possibly less core muscle use, since he has a shark bottom that can do the majority of the swimming. I have decided not to try to account for these differences in a significant way because I literally can't. The most I will do is use the lower range of food in the paragraph below.

Juvenile sharks eat big fish. Adult sharks prefer eating marine mammals. It is incredibly difficult to find calorie information for porpoises and the calorie information for sea lions varies so widely (120-850 calories per 100g) that I have decided to perform the conversion using from human kcal to lbs using tuna instead. Let us assume that one source I found stating 100g of raw tuna contains ~109 calories is accurate. This converts to 9,174-11,009 grams or 20-24 lbs if he's in human form, or half that in mer-form at 10-12 lbs.

So, 10 lbs required for his human body + 8.4 lbs required for his shark body = Semeru eats 18.4 lbs of food on a typical day. In conclusion (and in my one act of mercy for those who don't use the imperial system): In human form, Semeru is around 6'8" (203.2 cm) and 250 lbs (113.4 kg). In merfolk form, he is around 7'9.5" (237.5 cm), 605 lbs (274.4 kg), and would eat around 18.4 lbs of food in a typical day.

[soraka-in-warhammer40k]

A side effect of taking one's gym-sessions seriously again (also called "no loner haunted by the deadline") that I once again did not expect is the all-consuming hunger. Never before have I related to the Nids so much like the times when I actively go back to 3+ training sessions a week. CALORIES FOR THE CALORIE GOD, CARBS FOR THE CARB THRONE!

But it also got me thinking - just how do Space Marines handle it? Not only do those big bodies need a bunch of fuel, they also have a whole company of new recruits at all times, and those go completly beyond "kids currently hitting a growth spurt" in terms of dietary needs.

For reference, a Space Marine without armor weights about ~400kg more or less dependant on personal genetics and specific geneseed. This is mostly due to muscle mass being considerably more dense than fat as well as a number of skeletal enhancements.

If I would take myself as a starting point here with ~70kg, that would mean to become a Space Marine I would have to more than QUINTUPLE my weight over the course of five or so years with most of that frontloaded into the first years. So let's assume three years. A quick googling says that it takes about 6000+ of EXCESS kcal to build 1kg of muscle, of which 1800 will be contained in the actual muscle and the rest of blown on the actual construction process - and denser stuff like bones will at least take just as much if not more.

So let's just make a short calculation: 6000kcal x 330kg to gain = 1,980.000 EXCESS calories that you need IN ADDITION to the ones you need to keep your body functional. On that note: the average human body burns roughly 2.000 a day, more or less depending on sex, size, and so on, but generally that is a good middle ground to work with. So if we take that big number and divide it through that, we get 990 days worth of regular people food. So you need as much food as a regular person eats in 3 years - just as extra bits, for the weight gain! So these 2k a day come on top of what is already needed!

But how many calories DOES a Space Marine need? A regular human's 2k is definetly not cutting it, and the number goes up depending on how much muscle and other active bits you have. All those extra bones they have won't burn much, but the muscles surely will - and they also do training and stuff! So you can take a Strongman athlete as a baseline, and you reach a point where your body requires 7000kcal or even more a day to function during intense training, perhaps more. If we add the 2k from before, that's 9000kcal of food PER DAY EVERY DAY for several years, and that's on the lower end of things when it comes to rough estimations.

JUST WHAT DO THEY FEED THOSE KIDS?!

[acti-veg]

Sorry if you've been asked thia before, but it is actually true that farmed animals only/mostly eat parts of plants that are inedible to humans?

An estimated 86% of grain fed to farmed animals is considered inedible for humans, but even that remaining 14% could be used to feed millions of humans instead of animals. Keep in mind that the tiger 86% isn’t just waste that animals then turn into food, is made up of crops like alfalfa and hay, which is inedible for us but is grown to feed farmed animals instead of a crop that is intended for human consumption.

This calculation doesn't even factor in the inefficiency of devoting large swathes of arable land to graze farmed animals, either. At present a full 1/3 of the planet’s land surface and 2/3 of available agricultural land is used for farming animals. It also doesn't factor in the opportunity cost of crops being specifically selected because they produce waste, inedible byproducts, or are just inedible to us as a plant but are profitable to sell as animal feed.

Even discounting inedible grains entirely, it is estimated that 1kg of meat requires at least 2.8kg of human-edible crops. The issue is that farmed animals consume significantly more calories to get them to slaughter weight than they will ever produce in meat, meaning that they are actually detracting from the global food supply. Chicken meat production consumes energy in a 4:1 ratio to protein output; beef cattle 54:1, lamb 50:1, pork 17:1, turkey 13:1 and milk 17:1, according to the ecologist’s analysis of U.S. Department of Agriculture statistics.

The fact of the matter is that there is just no way to farm these animals at scale and have it be anywhere near as efficient as eating plants directly, whether you measure that according to land use, water use, energy cost, input vs output, edible protein per acre of arable land - animal agriculture is woefully inefficient by just about every metric. We all at least pretend to object to factory farming, but this massive inefficiency is there even with factory farming, which is so cruel precisely because it is more efficient than the other available options.

In a world where 828 million people go hungry every day, feeding so much of our agricultural output to farmed animals instead of humans is not just an efficiency issue, it is an a humanitarian issue. We can talk all day about cutting food waste, and that absolutely should be a priority, but it doesn't address the root of then problem when so much of the waste happens before the product even gets to the seller, never mind the consumer.

[tieflingkisser]

The Gaza Starvation Experiment

from the article:

The world, it seems, is witnessing an experiment: an attempt to indefinitely maintain Gaza’s population below the famine threshold while turning food into a weapon of war. With Gaza’s local food production capacity nearly destroyed, controlling the crossings now means controlling survival itself. Israeli restrictions limited the World Food Programme (WFP) to delivering fewer than 1,600 calories per person daily, far below its 2,100-calorie target, from July 2024 until the January 2025 ceasefire. The GHF promises to bring in marginally more, with 1,750 calories, but only to the “fortified hubs”, which Palestinians must cross battlefields to reach. If the resulting bedlam thwarts even this insufficient goal, Gaza will edge toward the mass death that the IPC’s Famine Review Committee warned would follow if the GHF cannot deliver adequate aid.

[...]

The new system in effect incorporates humanitarian aid into Operation Gideon’s Chariots, the campaign Israel launched in May to establish open-ended territorial control of Gaza. Israeli Prime Minister Benjamin Netanyahu has described its purpose as emptying the northern districts Israel intends to clear while concentrating Palestinians in army-held “sterile” areas in the south, contradicting GHF statements about establishing sites in northern Gaza. Biometric checkpoints turn food collection into intelligence gathering. The 1,750-calorie dry ration, without health care or clean water, creates conditions for forced displacement from Gaza that Netanyahu euphemistically calls “voluntary emigration” – now a stated requirement for ending the war. 

Comments by Israel and its supporters suggest that they see avoiding famine primarily as diplomatic liability insurance. On 19 May, Netanyahu issued a statement that Israel must provide “minimal assistance” to prevent “images” of starvation or famine from circulating in Washington, as they might threaten U.S. support for Israel’s military campaign. Whether driven by sincere conviction or political calculation, the prime minister is not alone in treating starvation as legitimate policy so long as it remains below the threshold of international outrage. In January, former U.S. Ambassador to Israel Jack Lew applauded keeping Gaza “from crossing over into malnutrition and famine”, a claim so divorced from Gaza’s nutritional reality as to defy comprehension. Whatever he meant by malnutrition, the assertion contradicted ample evidence of malnutrition across Gaza, including U.S. government-funded analysis. 

Such statements paint the bare avoidance of mass death as humanitarian success. This approach treats famine warnings as ceilings to hover beneath rather than floors to rise above. When northern Gaza neared this ceiling in December 2024, the Biden administration suppressed a famine warning, forcing FEWS NET, the U.S.-funded famine watchdog, to retract its warning within a day, the first known censorship in its 40-year history. FEWS NET had stated the obvious: indefinite blockade inevitably produces famine, a conclusion the IPC would echo five months later. But stating the obvious becomes controversial when policy depends on denying it – when success means ensuring that the debate never moves beyond thresholds to ask why a population is starving. Gaza is not the first case of governments gaming famine metrics, but it represents a new model for subverting the international humanitarian warning system. The IPC was created to prevent catastrophes, but in Gaza its work is being used to calibrate one. 

Israel’s most senior officials publicly deny both intent to starve Gaza and the existence of mass starvation there, attributing aid restrictions to military necessity. Yet Israeli military officers privately acknowledge the reality, while prominent cabinet members openly approve of it. Finance Minister Bezalel Smotrich has said starving Gaza’s residents “to death” would be “just and moral” until the remaining Israeli hostages in the strip are freed. National Security Minister Itamar Ben-Gvir has said “the only aid entering Gaza should be to aid voluntary emigration”, insisting that while hostages remain captive, “the enemy” should get “no food, no electricity and no other aid”. These extreme voices reflect a widespread anti-Palestinian animus according to which mass civilian suffering is acceptable.

[luvs4enri]

I noticed theres not a huge fitness/gym community on Tumblr, but here's my beginner guide to getting fit at home in case anyone's interested. Best to start now so you'll look good for summer. Some exercises require dumbbells, but you can get creative with that. Hold a heavy book while squatting or curl a can of seltzer for biceps.

1) Workout

Upper body (repeat 2x a week):

10 pushups x2 - do them against a wall or leaning on a table/chair to make it easier.

12 standing dumbbell row x3

12 bicep curls x3

20 shoulder taps x3 (10 each side)

Lower body (repeat 2x a week):

Hold weight to increase the difficulty of these exercises.

20 lunges x 3 (10 each side)

15 squats x 3

15 calf raises x 3

15 glute bridges x 3

Core (repeat 1-2x a week):

Grab a mat or a rug and rest 20 sec between each exercise

15 crunches

10 leg raises

12 v-ups

20 russian twists (10 each side)

Repeat x3

Rest days:

Stay active. Walk to a coffee shop, go on a hike, maybe shoot a basketball around with your friend. Burning calories doesn't have to be suffering on a long run.

2) Nutrition

Even if you decide you don't want to work out, if you figure out your diet, you will still look like a completely different person in a few months.

First, go online to calculate your daily maintenance calories. If you want to lose weight, subtract about 500 calories from that to find how much you should eat per day. To gain weight, add 500 calories. If you are happy with your weight, eat your daily maintenance calories every day, but work on the quality of your food. I recommend the MyFitnessPro app (its free) to help you track your meals and make sure you're getting all the nutrients you need every day.

To build muscle, take your weight in lbs, multiply by 0.5-0.7, and thats the amount of protein (in grams) you should be eating per day.

Good sources of protein include: chicken, Greek yogurt, protein shakes, eggs, tofu, fish, pistachios, milk, cheese, turkey, and much much more.

Along with your protein, make sure you also have about an equal amount of carbs, and twice as many fruits and vegetables.

3) Additional health tips

Stretch daily, especially after a workout. Your joints will thank you.

Drink lots of water. 0.5 - 1 ounce per pound of bodyweight should keep you healthy.

Sleep 7-8 hours per night (depending on age). I was going to list all of the benefits of this, then realized there were way too many. Please sleep.

Walk 10,000 steps per day. Walking is one of the best methods of weight loss. It burns fat, not muscle, and it's so easy. Seriously go for walks, they're fun.

Sorry that was a lot, but you can seriously turn your life around with just a bit of effort every day. Try it for a month, I promise you will look and feel amazing. Lmk if anyone wants more tips, especially regarding gym workouts. I got a ton to share.

[eccentric-nucleus]

(where i'm at with the numbers, btw, is that currently the tool is saying...

given 10 square miles of arable land, 6400 acres, that would produce 768,000 'food units' (enough food for one person for one day) in a year, which would support ~2100 people.

(already this is a huge abstraction b/c this is currently calculating an all-wheat diet, which nobody had. there are different numbers for oats, barley, rye, and millet; wheat was more for rich people and did not seem to be a huge part of the crop in medieval europe. also 'enough food' is very debatable given all sorts of historical nutrition and calorie requirement numbers)

this is the result of farming 3200 acres per-year, with the rest being fallow. to plow 3200 acres within a 42-day plowing season (which is a total guess on my part; all i know is that plowing did frequently take more than a month) you'd need ~150 oxen, and i think those could be kept fed between grazing on fallow fields + eating hay from the harvest

my current numbers say that it would take 19,200 man-days of labor to do the reaping, or ~9.14 days per person across the entire settlement. that doe seem like a low number to me, but that represents full labor utilization: absolutely everyone, man woman and child, would drop whatever they were doing to work on the fields. if we say 50% of the population is doing harvest work, then that doubles to ~18.28 days, which seems... more reasonable? i think grain harvests lasted under a month? also there would be a slight bump b/c not everybody would be directly involved in agriculture, but i think it was still like 80-90% farmers for towns with a population around 2000 people. so that would increase the numbers slightly further to around 20-22 days of harvesting.

that being said i think these numbers i'm using merge spring and fall harvests into one number, so actually i'd want to split them into uhhh 1/3rd and 2/3rds since there was some vague mention that summer wheat had roughly double yields to winter wheat. which would drop the numbers to ~7 days for the spring harvest and ~14 days for the autumn harvest

basically i have a lot of numbers here but there's no sense of which factors are immediately relevant for this calculation. this isn't even getting into what a "man-day" of labor is, since there was a pretty big variance for that, too.

...

)

[conkreetmonkey]

I've been trying to work out the math on this in my head all evening, so I'm finally just busting out the calculator. It's a LONG ONE under the cut, don't say I didn't warn you:

To eat one million hot dogs within a single calendar year, you would have to consume about 2739.7 per day. The decimals get really messy here, I rounded up from like 10 points, so I'm just going to round it up further and call it 2740. It doesn't really matter, since this is obviously impossible. The world record for hot dogs eaten in 10 minutes is 76. There doesn't seem to be a record for general single sitting eating, since of course that's impossible to quantify. That 76 took record holder Joey Chestnut many years of training, and he shits them all out half-digested afterwards because the body apparently just gives up at that point and fast tracks it.

The point is, gaining the htdg honorific within a single year is impossible. The logical next step to figuring out how one would obtain it, then, is figuring out a reasonable timeframe, which boils down to figuring out a reasonably achievable amount of hot dogs per day. At a rate of 10 per day, the htdg title would take just under 273 years, which is obviously not possible. 20 per day would take just under 137, which still isn't reasonable. Maybe if you were a monk of some sort, but we're talking about a guy who eats 20 hot dogs a day here, and he is not breaking 100.

Let's keep dividing it down, then. Eating 40 per day, a Nicocadoesque feat, would take about 68.5 years-- somewhat possible! Still a stretch, but doable with luck and assuming a young start. Training your capacity up to 40 would take a few years probably, but we're talking about a very wide timeframe here.

So basically, becoming a htdg would be a life goal significantly more difficult than becoming a doctor, millionaire, or Nobel Prize winner.

This isn't even getting into the mechanics of consuming 12,000 calories per day (300 cals per dog), presumably on top of other foods to prevent scurvy. The average person needs about 2000, maybe 2500 per day. While this probably varies massively by person due to how wild human genetics regarding weight can be, going off of a single medical website because I'm not being fucking graded on this, it takes about 3500 excess calories to gain a pound of fat. That means that, being generous and assuming a daily requirement of 2500 calories and no intake aside from the 40 hot dogs, an aspiring htdg on the 40-per-day plan would be eating at an excess of 9500 cals per day. That means they'd be gaining about 2.7 lbs per day, 18.9 per week, 75.6 per month, and a whopping 907 pounds per year. Keep in mind, this is with generous parameters.

So, in conclusion, to become a htdg you'd have to basically devote your entire life to it. You'd have to exercise pretty much all day to avoid becoming morbidly obese in less than a year. It would still probably kill you in the end, but maybe, just maybe, it's doable. Is it worth it? Of course not. Would htdg be one of the most prestigious titles in the world? Honestly, it would probably make people look down on you more for wasting your one chance at life on something so fundamentally stupid and pointless.

This is the irl equivalent of an impossible Steam achievement.

We need more honorifics for when you like get good at something like dr ...like maybe if you, eat, 1000000 hotdogs you can be htdg. That's a fucking stupid example but you're not paying me to come up with posts now are you .

[sassysuitdonut]

How Calorie Tracking Helps in Weight Management

Among all the efforts toward improved health and fitness, there is one tactic that has continued to work over and over again: calorie monitoring. Whether your aim is weight loss, building muscle, or keeping your current weight, knowing your energy expenditure is important.

For individuals who are consulting with Weight Loss & Muscle Gain Consultants in JLT, Marina Downtown, Dubai, tracking calories is usually the first step towards long-term success. Here’s how it works, why it’s important, and how to determine the number of calories your body requires daily.

How to Calculate Your Calorie Needs

Prior to tracking your calories, it’s useful to find out how many you really require per day. This is depending on a variety of factors: your age, sex, weight, height, and activity level.

One of the most accurate ways to estimate your daily calorie needs is the Mifflin-St. Jeor equation, which estimates your Basal Metabolic Rate (BMR) the amount of calories your body requires at rest.

For women:

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

For men:

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

Step 2: Multiply by Activity Factor

To get your Total Daily Energy Expenditure (TDEE), the number of calories you burn per day including activity, multiply your BMR by your activity level:Activity LevelMultiplierSedentary (little to no exercise)1.2Lightly active (light exercise 1–3 days/week)1.375Moderately active (moderate exercise 3–5 days/week)1.55Very active (intense exercise 6–7 days/week)1.725Super active (physical job & exercise)1.9

For example, a 35-year-old woman who weighs 70 kg is 165 cm tall, and exercises moderately 4 days per week would calculate:

BMR = (10×70) + (6.25×165) – (5×35) – 161 = 1411.25

TDEE = 1411.25 × 1.55 = 2,188 calories/day

To Lose Weight:

Create a calorie deficit:

Reduce 500–1,000 calories per day to lose 0.5 to 1 kg per week

Do not go below 1,200 calories/day for women or 1,500/day for men without supervision

To gain muscle, create a surplus of 250–500 calories/day while increasing protein and resistance training.

Why Calorie Tracking Works

Once you have an idea of your daily calorie requirements, monitoring keeps you on track.

 Awareness

You might be surprised at how quickly small snacks or drinks can add up. That extra spoonful of peanut butter, a handful of chips, or your daily latte could be adding more calories than you realize. Tracking your calories can help you see where they are coming from. It also helps you learn how to read nutrition labels and be more aware of portion sizes and what you are actually putting into your body.

Goal Alignment

Every fitness goal, like losing fat, gaining muscle, or maintaining weight, is about energy balance. To lose fat, you need to eat fewer calories than you burn. To build muscle, you need to consume more calories. If you don’t track what you eat, you are just guessing. Keeping track of your food helps you meet your specific targets, ensuring your efforts align with your goals. This turns vague goals into measurable progress.

Nutrient Quality

Calorie tracking is not just about reaching a specific number; it helps you see what those calories consist of. You might meet your calorie goal but still miss out on protein or fiber. Tracking your intake makes you pay more attention to macronutrients—protein, carbs, and fats—and how they affect your mood, energy, and body composition. This awareness leads to better and healthier food choices over time.

Accountability

When you write things down, you take ownership. Tracking your food helps you be responsible and can stop you from eating mindlessly. That second helping or late-night snack becomes a choice instead of a habit. Whether you use an app or a journal, logging your meals adds a layer of accountability. This small step can make a big difference in staying consistent.

Pattern Recognition

Tracking your food over time helps you see how you eat and how it affects how you feel. You may find that you feel sluggish on days when you eat fewer carbs or that you snack more often if you skip breakfast. These observations give you useful insight into your habits and how your body reacts to different foods. With this information, you can make smart choices that boost your energy, mood, and performance.

Long-Term Habit Building

Tracking your food intake doesn’t have to be a long-term activity; its real benefit is in what you learn from it. Over time, you gain a clearer idea of what a balanced meal looks like, how to control your portion sizes, and how different foods affect your body. Even if you decide to stop tracking daily, this understanding remains with you. It helps you keep a healthy relationship with food and make better food choices naturally.

Support from a Fitness Consultant in Dubai, UAE

Working with an experienced Fitness Consultant in Dubai, UAE, helps ensure your tracking is accurate, realistic, and sustainable.

Services may include:

Personalized calorie and macro breakdown

Food diary reviews and progress tracking

Customized fitness programs to match nutrition

Accountability and motivation

Tips for Successful Calorie Tracking

Use an app

Track consistently even on weekends or “cheat” days

Scan barcodes for packaged foods to save time

Plan meals ahead to avoid last-minute high-calorie choices

Adjust as your weight and activity levels change

Begin Your Journey to Wellness Today

Tracking your calories isn’t about restricting what you eat – it’s about understanding how your choices impact your body. It’s a simple tool that helps you stay on track and make healthier decisions day by day.

When combined with expert guidance and a personalized fitness plan, it becomes a powerful catalyst for achieving your wellness goals.

If you’re ready to make a real change, connect with Mony Zreik, a leading Fitness Consultant in Dubai, UAE.

Take the first step. Stay focused. Achieve lasting results.

[mightywebtools]

Find Your Health Goals Faster with a Free Online Calculator and Calorie Calculator for Free

In today’s digital world, tracking your health and fitness has never been easier. Whether you're aiming to lose weight, build muscle, or simply maintain a healthy lifestyle, using afree online calculator is one of the smartest and most accessible ways to reach your goals. These calculators offer accurate estimations and helpful data, empowering you to make informed decisions about your nutrition and exercise habits. Among the many tools available, a calorie calculator for free stands out as a must-have for anyone serious about improving their health.

Why Use a Free Online Calculator?

A free online calculator is not just a tool—it's a personal guide on your wellness journey. These calculators can help you determine various health metrics, such as your Body Mass Index (BMI), Basal Metabolic Rate (BMR), daily caloric needs, macronutrient breakdowns, and more. With no cost involved, they are perfect for beginners and experienced health enthusiasts alike.

Free calculators are especially valuable because they eliminate the guesswork. You don’t need to spend money on apps or subscriptions to get basic but vital health data. Instead, with just a few clicks, you get an instant snapshot of your body’s requirements based on your age, weight, height, gender, and activity level.

The Power of a Calorie Calculator for Free

One of the most widely used tools online is the calorie calculator for free. Calorie counting may sound tedious, but it remains one of the most effective methods for achieving and maintaining your health goals. Whether you're trying to lose weight or build muscle, knowing how many calories your body needs is the foundation of any diet plan.

A free calorie calculator typically asks for your age, gender, weight, height, and activity level. It then uses this information to calculate your Total Daily Energy Expenditure (TDEE)—the number of calories you burn per day. Once you have this number, you can adjust your intake depending on your goal:

To lose weight: consume fewer calories than your TDEE.

To gain muscle: consume more calories than your TDEE.

To maintain weight: match your caloric intake to your TDEE.

Key Features of Free Online Calculators

Today’s free online calculators are more sophisticated than ever. Here are some key features you can expect from reliable platforms:

User-Friendly Interface Most free calculators are designed for ease of use. Input fields are clearly marked, and results are displayed instantly in an understandable format.

Customizable Settings Some tools allow you to customize goals, such as setting a weight-loss target or adjusting macronutrient ratios for different diet types (e.g., keto, low-carb, high-protein).

Visual Graphs and Reports Many platforms offer visual outputs like graphs and pie charts that help you see your progress or nutrient breakdown at a glance.

No Hidden Costs A genuine calorie calculator for free means just that—no hidden fees, subscriptions, or trial periods. It’s available to everyone, no strings attached.

Mobile Compatibility Most calculators are mobile-friendly, so you can check your data anytime, anywhere—at the gym, while grocery shopping, or during meal prep.

Who Can Benefit from a Free Online Calorie Calculator?

Anyone can benefit from using a calorie calculator for free. Whether you're a busy professional, a stay-at-home parent, a college student, or a senior citizen, this tool provides critical insights into your daily nutritional needs. Fitness trainers and dietitians also recommend them as a starting point for clients.

Even if you're not following a strict diet, simply being aware of your daily caloric intake can help prevent overeating, manage energy levels, and improve overall well-being.

How to Use a Calorie Calculator Effectively

To get the most accurate results, it’s important to input correct and up-to-date data. Be honest about your activity level—overestimating can lead to consuming more calories than necessary. Recalculate your needs every few weeks or after any significant change in weight, routine, or fitness level.

Pairing your results with a food diary or a tracking app can boost effectiveness. Once you know your calorie goals, track your meals accordingly to stay on course.

Trusted Platforms Offering Free Online Calculators

There are several reputable websites where you can find a reliable free online calculator. Look for those that are regularly updated, backed by nutritional science, and have good user reviews. Some even offer additional tools like water intake calculators, protein calculators, and fitness goal planners—all available at no cost.

Examples include:

MyFitnessPal (offers free calculators and tracking tools)

Healthline (provides accurate and medically reviewed calculators)

Calculator.net (features a wide range of health and fitness calculators)

Final Thoughts

A free online calculator and specifically a calorie calculator for free are invaluable tools for anyone aiming to take control of their health. Easy to access and simple to use, these tools offer guidance, motivation, and insight into your unique body and its needs. In a world where information is power, these free resources put you in charge of your wellness journey—without costing a penny.

Start using a calorie calculator today and take the guesswork out of your nutrition. It’s time to turn your health goals into reality—one number at a time.

[cleverhottubmiracle]

If you’re eating less, moving more, and still not seeing the number on the scale go down, you may be wondering: “Why am I not losing weight in a calorie deficit?” Experts say this is more common than you think—and it doesn’t always mean you’re doing something wrong. From hidden tracking mistakes to metabolic changes, here’s what could be holding up your progress.  How a calorie deficit works for weight loss A calorie deficit is when you take in fewer calories than your body uses to meet your energy needs (which varies between individuals), explains Palina Lancaster, RDN, Director of Dining Services and dietitian at Morrison Healthcare. Essentially, you’re burning more calories than you’re consuming. As a result, your body uses stored fat to burn energy, which is what contributes to your weight loss progress. To effectively lose about 1 pound per week, you’d need to reduce your daily caloric intake by about 500 calories per day over seven days, she explains.    4 common tracking mistakes that can sabotage your calorie deficit While not a requirement for sustainable weight loss, many people opt to log their daily calorie intake. However, this practice is not a perfect science. Experts say these are the most common errors people make when logging food:  Weight Loss How To Count Macros for Weight Loss—and the Pitfalls To Avoid The strategy you need for long-term success. Eyeballing portions instead of measuring While it’s tempting to assume you know how much food or drink you’re consuming, it’s very easy to underestimate if you’re eyeballing portions. Using a digital food scale to weigh each ingredient in grams is the best bet for precision, advises Trista Best, RD at Balance One Supplements.  Skipping ‘small’ items like oils, dressings and bites Not logging cooking oils, sauces, dressing, butter and other seasonings or ingredients that contain calories is another common misstep. Even if you don’t use large amounts, the calories can add up and can push you over your daily allotment. Best recommends measuring and logging these add-ins separately from your main dish.  The same goes for grabbing small handfuls of snacks, quick tastes or finishing the last few pieces off of a plate. Liquid calories (especially in denser drinks like alcohol and flavored coffees) also count toward your total.  Relying solely on food tracking apps Many food tracking apps will auto-populate suggested calorie counts for certain items. These are often user-generated, so there is quite a bit of room for human error. Also, calories in the same product can vary between different brands. Best suggests double-checking entries with verified sources or food labels, and manually creating custom entries when needed.  Focusing on calories burned from workouts It’s usually not recommended to log calories burned during exercise or use these figures to calculate your ideal deficit. That’s because calorie counts on gym equipment like treadmills and even smartwatches can be relatively inaccurate.  More reasons you’re not losing weight in a calorie deficit  Calories in, calories out (CICO) is generally considered one of the core components of any weight loss journey. But it’s possible not to lose weight even if you are in a deficit and logging all your food accurately. Here are a few reasons.  Metabolic adaptation If you’ve been reducing your calories for an extended period, your metabolism might slow down as your body adjusts to the lower caloric intake, explains Diane Lindsay-Adler, RDN, Assistant Professor of Pediatrics and Adjunct Assistant Professor of Public Health at New York Medical College dietitian at the Armond V. Mascia MD Cystic Fibrosis Center.  “Weight loss may plateau when your body becomes more efficient at using the calories you consume, making weight loss slow down or stop,” she says. (Learn how to break through a weight-loss plateau here.) Loss of muscle mass If you’re not doing strength training or consuming enough protein, you might lose muscle mass as you lose weight, says Lindsay-Adler. Muscle is a more metabolically active tissue than fat, so a decrease in muscle mass can actually slow your metabolism.  Weight Loss Reddit Users Swear By These Weight Loss Tips—But Do They Really Work? When it comes to weight loss, sometimes the best advice doesn’t come from experts—it comes from real people who’ve been there. A recent Reddit thread in the r/WeightLossAdvice group asked users their best “underrated” weight loss advice. The post quickly gained traction, racking up 171 comments from users sharing their most effective habits that led […] Body recomposition Sometimes, even though the scale isn’t moving much, your body composition may be changing, notes Lindsay-Adler. You may be gaining muscle while losing fat, so markers like body measurements, the way your clothing fits or progress photos might be more indicative of your weight loss progress than the scale, she offers.  Health and hormonal factors A slow thyroid (hypothyroidism) can significantly impact metabolism and make weight loss much harder, even if you’re in a calorie deficit, confirms Lindsay-Adler. Similarly, polycystic ovary syndrome (PCOS) often causes insulin resistance, another weight loss barrier. Additionally, some medications (like some antidepressants, hormones or corticosteroids) can interfere with weight loss, she says.  Looking for weight loss tips? Experts Reveal the 3 Best Workouts To Lose Weight and Burn Fat—No Gym Needed 4:3 Fasting May Be Easier Than Daily Calorie Counting—Here’s How It Can Help You Lose Weight Volume Eating Keeps You Full and Satisfied: 5 Food Swaps That Curb Hunger for Fewer Calories This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan. Source link

[norajworld]

If you’re eating less, moving more, and still not seeing the number on the scale go down, you may be wondering: “Why am I not losing weight in a calorie deficit?” Experts say this is more common than you think—and it doesn’t always mean you’re doing something wrong. From hidden tracking mistakes to metabolic changes, here’s what could be holding up your progress.  How a calorie deficit works for weight loss A calorie deficit is when you take in fewer calories than your body uses to meet your energy needs (which varies between individuals), explains Palina Lancaster, RDN, Director of Dining Services and dietitian at Morrison Healthcare. Essentially, you’re burning more calories than you’re consuming. As a result, your body uses stored fat to burn energy, which is what contributes to your weight loss progress. To effectively lose about 1 pound per week, you’d need to reduce your daily caloric intake by about 500 calories per day over seven days, she explains.    4 common tracking mistakes that can sabotage your calorie deficit While not a requirement for sustainable weight loss, many people opt to log their daily calorie intake. However, this practice is not a perfect science. Experts say these are the most common errors people make when logging food:  Weight Loss How To Count Macros for Weight Loss—and the Pitfalls To Avoid The strategy you need for long-term success. Eyeballing portions instead of measuring While it’s tempting to assume you know how much food or drink you’re consuming, it’s very easy to underestimate if you’re eyeballing portions. Using a digital food scale to weigh each ingredient in grams is the best bet for precision, advises Trista Best, RD at Balance One Supplements.  Skipping ‘small’ items like oils, dressings and bites Not logging cooking oils, sauces, dressing, butter and other seasonings or ingredients that contain calories is another common misstep. Even if you don’t use large amounts, the calories can add up and can push you over your daily allotment. Best recommends measuring and logging these add-ins separately from your main dish.  The same goes for grabbing small handfuls of snacks, quick tastes or finishing the last few pieces off of a plate. Liquid calories (especially in denser drinks like alcohol and flavored coffees) also count toward your total.  Relying solely on food tracking apps Many food tracking apps will auto-populate suggested calorie counts for certain items. These are often user-generated, so there is quite a bit of room for human error. Also, calories in the same product can vary between different brands. Best suggests double-checking entries with verified sources or food labels, and manually creating custom entries when needed.  Focusing on calories burned from workouts It’s usually not recommended to log calories burned during exercise or use these figures to calculate your ideal deficit. That’s because calorie counts on gym equipment like treadmills and even smartwatches can be relatively inaccurate.  More reasons you’re not losing weight in a calorie deficit  Calories in, calories out (CICO) is generally considered one of the core components of any weight loss journey. But it’s possible not to lose weight even if you are in a deficit and logging all your food accurately. Here are a few reasons.  Metabolic adaptation If you’ve been reducing your calories for an extended period, your metabolism might slow down as your body adjusts to the lower caloric intake, explains Diane Lindsay-Adler, RDN, Assistant Professor of Pediatrics and Adjunct Assistant Professor of Public Health at New York Medical College dietitian at the Armond V. Mascia MD Cystic Fibrosis Center.  “Weight loss may plateau when your body becomes more efficient at using the calories you consume, making weight loss slow down or stop,” she says. (Learn how to break through a weight-loss plateau here.) Loss of muscle mass If you’re not doing strength training or consuming enough protein, you might lose muscle mass as you lose weight, says Lindsay-Adler. Muscle is a more metabolically active tissue than fat, so a decrease in muscle mass can actually slow your metabolism.  Weight Loss Reddit Users Swear By These Weight Loss Tips—But Do They Really Work? When it comes to weight loss, sometimes the best advice doesn’t come from experts—it comes from real people who’ve been there. A recent Reddit thread in the r/WeightLossAdvice group asked users their best “underrated” weight loss advice. The post quickly gained traction, racking up 171 comments from users sharing their most effective habits that led […] Body recomposition Sometimes, even though the scale isn’t moving much, your body composition may be changing, notes Lindsay-Adler. You may be gaining muscle while losing fat, so markers like body measurements, the way your clothing fits or progress photos might be more indicative of your weight loss progress than the scale, she offers.  Health and hormonal factors A slow thyroid (hypothyroidism) can significantly impact metabolism and make weight loss much harder, even if you’re in a calorie deficit, confirms Lindsay-Adler. Similarly, polycystic ovary syndrome (PCOS) often causes insulin resistance, another weight loss barrier. Additionally, some medications (like some antidepressants, hormones or corticosteroids) can interfere with weight loss, she says.  Looking for weight loss tips? Experts Reveal the 3 Best Workouts To Lose Weight and Burn Fat—No Gym Needed 4:3 Fasting May Be Easier Than Daily Calorie Counting—Here’s How It Can Help You Lose Weight Volume Eating Keeps You Full and Satisfied: 5 Food Swaps That Curb Hunger for Fewer Calories This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan. Source link

[chilimili212]

If you’re eating less, moving more, and still not seeing the number on the scale go down, you may be wondering: “Why am I not losing weight in a calorie deficit?” Experts say this is more common than you think—and it doesn’t always mean you’re doing something wrong. From hidden tracking mistakes to metabolic changes, here’s what could be holding up your progress.  How a calorie deficit works for weight loss A calorie deficit is when you take in fewer calories than your body uses to meet your energy needs (which varies between individuals), explains Palina Lancaster, RDN, Director of Dining Services and dietitian at Morrison Healthcare. Essentially, you’re burning more calories than you’re consuming. As a result, your body uses stored fat to burn energy, which is what contributes to your weight loss progress. To effectively lose about 1 pound per week, you’d need to reduce your daily caloric intake by about 500 calories per day over seven days, she explains.    4 common tracking mistakes that can sabotage your calorie deficit While not a requirement for sustainable weight loss, many people opt to log their daily calorie intake. However, this practice is not a perfect science. Experts say these are the most common errors people make when logging food:  Weight Loss How To Count Macros for Weight Loss—and the Pitfalls To Avoid The strategy you need for long-term success. Eyeballing portions instead of measuring While it’s tempting to assume you know how much food or drink you’re consuming, it’s very easy to underestimate if you’re eyeballing portions. Using a digital food scale to weigh each ingredient in grams is the best bet for precision, advises Trista Best, RD at Balance One Supplements.  Skipping ‘small’ items like oils, dressings and bites Not logging cooking oils, sauces, dressing, butter and other seasonings or ingredients that contain calories is another common misstep. Even if you don’t use large amounts, the calories can add up and can push you over your daily allotment. Best recommends measuring and logging these add-ins separately from your main dish.  The same goes for grabbing small handfuls of snacks, quick tastes or finishing the last few pieces off of a plate. Liquid calories (especially in denser drinks like alcohol and flavored coffees) also count toward your total.  Relying solely on food tracking apps Many food tracking apps will auto-populate suggested calorie counts for certain items. These are often user-generated, so there is quite a bit of room for human error. Also, calories in the same product can vary between different brands. Best suggests double-checking entries with verified sources or food labels, and manually creating custom entries when needed.  Focusing on calories burned from workouts It’s usually not recommended to log calories burned during exercise or use these figures to calculate your ideal deficit. That’s because calorie counts on gym equipment like treadmills and even smartwatches can be relatively inaccurate.  More reasons you’re not losing weight in a calorie deficit  Calories in, calories out (CICO) is generally considered one of the core components of any weight loss journey. But it’s possible not to lose weight even if you are in a deficit and logging all your food accurately. Here are a few reasons.  Metabolic adaptation If you’ve been reducing your calories for an extended period, your metabolism might slow down as your body adjusts to the lower caloric intake, explains Diane Lindsay-Adler, RDN, Assistant Professor of Pediatrics and Adjunct Assistant Professor of Public Health at New York Medical College dietitian at the Armond V. Mascia MD Cystic Fibrosis Center.  “Weight loss may plateau when your body becomes more efficient at using the calories you consume, making weight loss slow down or stop,” she says. (Learn how to break through a weight-loss plateau here.) Loss of muscle mass If you’re not doing strength training or consuming enough protein, you might lose muscle mass as you lose weight, says Lindsay-Adler. Muscle is a more metabolically active tissue than fat, so a decrease in muscle mass can actually slow your metabolism.  Weight Loss Reddit Users Swear By These Weight Loss Tips—But Do They Really Work? When it comes to weight loss, sometimes the best advice doesn’t come from experts—it comes from real people who’ve been there. A recent Reddit thread in the r/WeightLossAdvice group asked users their best “underrated” weight loss advice. The post quickly gained traction, racking up 171 comments from users sharing their most effective habits that led […] Body recomposition Sometimes, even though the scale isn’t moving much, your body composition may be changing, notes Lindsay-Adler. You may be gaining muscle while losing fat, so markers like body measurements, the way your clothing fits or progress photos might be more indicative of your weight loss progress than the scale, she offers.  Health and hormonal factors A slow thyroid (hypothyroidism) can significantly impact metabolism and make weight loss much harder, even if you’re in a calorie deficit, confirms Lindsay-Adler. Similarly, polycystic ovary syndrome (PCOS) often causes insulin resistance, another weight loss barrier. Additionally, some medications (like some antidepressants, hormones or corticosteroids) can interfere with weight loss, she says.  Looking for weight loss tips? Experts Reveal the 3 Best Workouts To Lose Weight and Burn Fat—No Gym Needed 4:3 Fasting May Be Easier Than Daily Calorie Counting—Here’s How It Can Help You Lose Weight Volume Eating Keeps You Full and Satisfied: 5 Food Swaps That Curb Hunger for Fewer Calories This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan. Source link

[sunalimerchant123]

How to Create a Personalized Diet Plan for Weight Loss

Losing weight is not just about following the latest diet trends—it’s about creating a diet plan for weight loss that suits your body, lifestyle, and personal preferences. A well-structured diet plan should be sustainable, nutritionally balanced, and tailored to your goals. Instead of relying on generic diet charts, crafting a personalized diet plan for weight loss ensures long-term success. In this guide, we’ll walk you through the steps to create a plan that works specifically for you.

1. Determine Your Weight Loss Goals

Before creating a diet plan for weight loss, it’s essential to define your objectives. Ask yourself:

How much weight do you want to lose?

What is your ideal timeline for reaching this goal?

Are you looking for fat loss, muscle toning, or both?

A realistic and sustainable weight loss goal is 1-2 pounds per week, which requires a calorie deficit of about 500–1000 calories per day. Setting clear, achievable goals helps you stay motivated and track progress effectively.

2. Calculate Your Daily Caloric Needs

To lose weight, you must consume fewer calories than your body burns. Start by calculating your Total Daily Energy Expenditure (TDEE), which is based on factors such as age, gender, weight, height, and activity level.

How to Calculate Calories for Weight Loss:

Find your Basal Metabolic Rate (BMR) – This is the number of calories your body needs at rest.

Multiply BMR by your activity level to get your TDEE.

To create a calorie deficit, subtract 500–750 calories per day from your TDEE.

For example, if your TDEE is 2,200 calories, reducing it to 1,700 calories per day can help you lose weight gradually and safely.

3. Choose the Right Macronutrient Balance

A balanced diet plan for weight loss includes the right proportion of macronutrients:

Protein (25–35%) – Helps in muscle retention and boosts metabolism. Sources: lean meats, fish, eggs, tofu, legumes.

Healthy Fats (20–30%) – Supports hormone function and satiety. Sources: avocado, nuts, seeds, olive oil.

Carbohydrates (40–50%) – Provides energy for daily activities. Choose whole grains, vegetables, and fruits.

Customizing your macronutrient ratio based on your body type and activity level ensures you get the necessary nutrients while still maintaining a calorie deficit.

4. Plan Your Meals Strategically

A well-structured diet plan for weight loss should include 3 balanced meals and 1–2 healthy snacks per day to prevent hunger and cravings.

Example of a Daily Meal Plan:

Breakfast:

Scrambled eggs with spinach and whole wheat toast

Greek yogurt with berries and almonds

Lunch:

Grilled chicken salad with olive oil dressing

Quinoa and mixed vegetables

Snack:

Handful of mixed nuts

Protein smoothie with almond milk and banana

Dinner:

Baked salmon with roasted vegetables

Brown rice and avocado slices

Eating nutrient-dense foods ensures your body gets essential vitamins and minerals while keeping you full longer.

5. Stay Hydrated and Control Portion Sizes

Proper hydration plays a key role in weight loss. Drinking 8–10 glasses of water daily boosts metabolism, aids digestion, and helps control appetite.

Tips for Portion Control:

Use smaller plates to avoid overeating.

Follow the "plate method": Fill half your plate with vegetables, one-quarter with protein, and one-quarter with whole grains.

Eat slowly and listen to your body's hunger cues.

These small changes can prevent overeating and support long-term weight management.

6. Incorporate Exercise into Your Routine

While diet is the foundation of weight loss, physical activity enhances results. Pairing your diet plan for weight loss with regular workouts can accelerate fat loss and improve overall health.

Best Exercises for Weight Loss:

Cardio workouts (running, cycling, swimming) – Burn calories efficiently.

Strength training (weight lifting, resistance exercises) – Builds lean muscle and boosts metabolism.

High-Intensity Interval Training (HIIT) – Short, intense workouts that burn fat quickly.

Aim for at least 150 minutes of moderate exercise per week for optimal weight loss.

7. Track Progress and Adjust as Needed

A successful diet plan for weight loss requires consistent tracking to ensure you're on the right path. Keep a food diary, use calorie-tracking apps, or take weekly progress photos to monitor changes.

When to Adjust Your Plan:

If weight loss stalls after a few weeks, slightly reduce calorie intake or increase exercise.

If you feel too fatigued or hungry, adjust your macronutrient ratios to include more protein and fiber.

Ensure long-term sustainability by making small, gradual changes instead of extreme restrictions.

8. Focus on Long-Term Sustainability

The best diet plan for weight loss is one that you can maintain long-term. Avoid crash diets or overly restrictive meal plans, as they often lead to weight regain. Instead, develop healthy eating habits that align with your lifestyle, such as:

Eating more whole, unprocessed foods.

Practicing mindful eating.

Allowing occasional indulgences without guilt.

By creating a sustainable and personalized diet plan for weight loss, you increase your chances of achieving and maintaining a healthy weight for life.

Conclusion

A personalized diet plan for weight loss is more effective than a one-size-fits-all approach. By setting realistic goals, calculating calorie needs, balancing macronutrients, and incorporating exercise, you can achieve sustainable results. Tracking progress, staying hydrated, and maintaining portion control further support weight loss success. The key is consistency—make gradual changes, listen to your body, and focus on long-term health rather than quick fixes. With the right plan in place, you can successfully lose weight and maintain a healthy lifestyle.

[earthvitalsignimpact]

Calorie and Protein Requirement Calculations:

by UEVS, the University of Earth Vital Signs and the creative power of AI

Example based on Elana’s requirements

Elana's Body Weight: 60kg (132lbs)

Protein Requirement Calculation:

~2g of protein per kg of body weight

Protein=60 kg×2=120 g of protein/day

Calorie Requirement Calculation:

Adjust based on activity level

Formula:

TDEE=BMR×Activity Factor

BMR (Basal Metabolic Rate): The number of calories your body needs to maintain basic functions like breathing and digestion while at rest.

TDEE (Total Daily Energy Expenditure): The total number of calories you burn in a day, including your BMR and physical activity.

For example, Elana’s BMR is around 1320 calories, and with her high activity level (TDEE factor of 2.0).

TDEE=1320x2.0

Her daily requirement is around 2700 calories

Note: This meal plan is an example based on Elana’s specific needs and activity level. Ingredients and quantities may vary according to season, location, and individual preferences. Always adjust based on your personal nutritional needs and goals!