To share an amazing app- myfitnesspal- You input height weight target weight and everything you ate thyroid the day. You enter it in the search bar and it comes up. It's amazing I even typed in myofusion under the snacks tab and it came up I reccomend this to everyone to count exactly how Many calories fats proteins everything. You also enter you workout. Not just how long but the exact workout weight and reps. It's amazing bottom line.