# TempoLife

> TempoLife is an Estonian health diary: snap a meal photo, get an editable AI calorie estimate, and track food, weight, sleep, steps and fasting in one place. Free to start on Google Play. There is no iPhone app, but the web app works in any browser including iPhone Safari, where it can be added to the Home Screen. Not a medical device.

TempoLife helps people keep a food and health diary with minimal effort. The AI suggests visible foods and portions from a photo; every estimate is user-editable before it is saved. Data is stored on servers in the EU; users can delete their account and data at any time.

## Guides

- [Photographing food for better AI calorie estimates](https://tempolife.app/article.php?p=photo-food-calories&lang=en): light, angle, one meal per photo — practical tips for a more accurate calorie and macro estimate.
- [Intermittent fasting 16:8](https://tempolife.app/article.php?p=fasting-16-8&lang=en): how to choose an eating window, what to drink while fasting, and how TempoLife tracks progress.
- [Food diary app comparison](https://tempolife.app/article.php?p=food-diary-app-comparison&lang=en): photo estimates and fasting vs a large international database — which diary fits you.
- [Starting a food diary: a practical guide](https://tempolife.app/article.php?p=food-diary-estonia&lang=en): paper or app, what to log in the first week, Estonian foods included.
- [How to keep a food diary you will actually stick to](https://tempolife.app/article.php?p=food-diary-habit&lang=en): the 30-second rule, correcting estimates without perfecting them, and a one-meal-a-day start.
- [Calorie deficit, explained simply](https://tempolife.app/article.php?p=calorie-deficit-basics&lang=en): what a deficit is, why small beats big, and how a diary makes it visible — no crash diets.
- [Sleep and weight: what actually connects them](https://tempolife.app/article.php?p=sleep-and-weight&lang=en): hunger signals, daytime energy, the evening window, and trends vs single weigh-ins — no myths.
- [How to read a nutrition label](https://tempolife.app/article.php?p=reading-nutrition-labels&lang=en): per 100 g, the four macro numbers, ingredient order, and serving vs what you actually eat.
- [Protein, explained simply](https://tempolife.app/article.php?p=protein-basics&lang=en): how much you need, where it comes from in real food, spreading it across the day, and powders as food — no hype.
- [Common intermittent fasting mistakes](https://tempolife.app/article.php?p=intermittent-fasting-mistakes&lang=en): hidden liquid calories, overeating in the window, aggressive starts, and who fasting is not for.
- [Weight loss plateau: why the scale stops and what to do](https://tempolife.app/article.php?p=weight-loss-plateau&lang=en): what a plateau is, how to tell it from daily noise, the common causes, and what the data shows before you change anything.
- [Estimating portions without a scale](https://tempolife.app/article.php?p=portion-sizes&lang=en): hand measures (palm, fist, thumb), familiar objects, and how to correct a photo estimate when the scale is not there.
- [Macros, explained simply](https://tempolife.app/article.php?p=macros-basics&lang=en): protein, carbs and fat, grams vs calories, common reference ranges, and how a diary makes the daily split visible.
- [Walking and weight](https://tempolife.app/article.php?p=steps-and-weight&lang=en): where the 10,000-step target came from, what steps actually change, and why food is the main lever.
- [Water and weight: what drinking actually changes](https://tempolife.app/article.php?p=water-and-weight&lang=en): water is not a fat burner — what it does change (appetite, drink choices, water weight) and how much to drink.
- [Meal prep for beginners: start with one meal](https://tempolife.app/article.php?p=meal-prep-basics&lang=en): one prepared meal, a simple plan-pot-box-log loop, and portioning without a scale.
- [Sleep basics: a simple start to better sleep](https://tempolife.app/article.php?p=sleep-basics&lang=en): regularity beats duration, light by day and dim by night, coffee and alcohol timing, and the evening routine.
- [Sugar and weight: what actually matters](https://tempolife.app/article.php?p=sugar-and-weight&lang=en): sugar is not poison — where added sugar really hides, liquid sugar, and what the diary makes visible.
- [Fiber for beginners: why it belongs in your food diary](https://tempolife.app/article.php?p=fiber-basics&lang=en): what fiber is, everyday sources, a rough 25–35 g guide, adding it gradually, and its indirect weight link.
- [Stress and weight: what the science actually says](https://tempolife.app/article.php?p=stress-and-weight&lang=en): stress changes eating, sleep and routine — how a diary makes the stress–food link visible.
- [Alcohol and weight: what the calories actually say](https://tempolife.app/article.php?p=alcohol-and-weight&lang=en): liquid energy that does not fill — what one drink contains and how logging it changes the week.
- [Protein myths: what is true and what is noise](https://tempolife.app/article.php?p=protein-myths&lang=en): protein does not burn fat or build muscle on its own — the common myths, explained honestly.
- [Health Connect steps not syncing: a fix-it guide](https://tempolife.app/article.php?p=health-connect-steps-not-syncing&lang=en): the 5-step checklist plus per-brand fixes for Samsung, Xiaomi and Pixel.
- [Why sleep numbers differ between apps](https://tempolife.app/article.php?p=health-connect-sleep-mismatch&lang=en): different definitions, not a bug — why watch, phone and diary disagree on the same night, and how to pick a source of truth.
- [Choosing a calorie app in Europe: an honest comparison](https://tempolife.app/article.php?p=calorie-app-comparison-eu&lang=en): photo AI, free tiers, EU data handling and local-language food across the major calorie apps — and where each one wins.
- [Does eating late at night cause weight gain?](https://tempolife.app/article.php?p=does-eating-late-cause-weight-gain&lang=en): total calories dominate, but timing is not entirely neutral — what the studies actually show, minus the myths.
- [Healthy snacking: how to make snacks work for you](https://tempolife.app/article.php?p=healthy-snacking&lang=en): snacking is not the enemy — why snacks slip past the diary, log-before-you-eat, and building a snack routine.
- [Water vs other drinks: what a day actually costs](https://tempolife.app/article.php?p=water-vs-other-drinks&lang=en): liquid calories create no fullness — drinks side by side in honest orders of magnitude.
- [Walking vs running: which one actually works for weight](https://tempolife.app/article.php?p=walking-vs-running&lang=en): running wins per minute, the gap shrinks per kilometre — time compensates for pace, and the movement you repeat beats the one you do not.
- [Breakfast and weight: does skipping breakfast help](https://tempolife.app/article.php?p=breakfast-and-weight&lang=en): breakfast is a choice, not a rule — what skipping actually changes, the evening-compensation pattern, and the metabolism myth.
- [Intuitive eating for beginners: what it is and is not](https://tempolife.app/article.php?p=intuitive-eating-basics&lang=en): not "eat whatever you want" and not a weight-loss method — the hunger/fullness scale, the diary paradox, and how to start.
- [Cooking oils explained: which for the pan, which for the salad](https://tempolife.app/article.php?p=cooking-oils-explained&lang=en): every oil is in one energy class (~120 kcal a tablespoon) — pan vs salad oils, invisible add-ons, and measuring without a scale.
- [Portion sizes: the numbers behind the plate](https://tempolife.app/article.php?p=portion-sizes-2&lang=en): package portions vs what you actually eat — rice, pasta, meat, nuts and cheese in everyday numbers, restaurant overshoot, and the shrink-back trick.
- [Sugar alternatives: what actually changes when you swap](https://tempolife.app/article.php?p=sugar-alternatives&lang=en): honey and syrups stay in sugar's energy class, sweeteners are near zero per serving — and why the habit matters more than the swap.
- [Water fasting: the facts and the risks](https://tempolife.app/article.php?p=water-fasting-facts&lang=en): what it is and is not, why the fast start is mostly water, the risks nobody headlines, who should avoid it — and the lower-risk reset most people actually want.
- [Eating out without losing your week](https://tempolife.app/article.php?p=eating-out-basics&lang=en): why restaurant plates overshoot, ordering tactics, the add-ons that decide the week, log-it-anyway, and the 80/20 arithmetic.
- [Why does your weight change every day?](https://tempolife.app/article.php?p=scale-weight-fluctuations&lang=en): daily swings are water, salt, carbs and timing, not fat — how to weigh consistently and judge the weekly average instead of the morning.
- [Late-night snacking: why evenings are hard and what to swap](https://tempolife.app/article.php?p=late-night-snacking&lang=en): evening snacking is rarely hunger — decision fatigue, the earned-it reflex, the 20-minute rule, a swap list, and the screen rule.
- [Hidden calories in snacks: where they actually hide](https://tempolife.app/article.php?p=hidden-calories-in-snacks&lang=en): the healthy shelf, drinks, dressings and taste-test bites — a quick numbers sheet in estimate classes, and the log-before-you-eat fix.
- [Low-carb vs low-fat: which one actually works?](https://tempolife.app/article.php?p=low-carb-vs-low-fat&lang=en): studies put them roughly equal for weight loss — what each changes, the first-week water drop, choosing by your life, and the one rule both share.
- [How to start a food diary: a practical first-week guide](https://tempolife.app/article.php?p=how-to-start-a-food-diary&lang=en): log two or three things a day, fix estimates without perfecting them, and skip the streak guilt — a practical first week.
- [Vegetarian protein sources: how much you really get](https://tempolife.app/article.php?p=protein-sources-vegetarian&lang=en): lentils, beans, tofu, tempeh, quinoa and seeds in real per-serving amounts — and why variety across the day beats the combining myth.
- [The 10,000 steps myth: what step counts actually change](https://tempolife.app/article.php?p=ten-thousand-steps-myth&lang=en): where the number comes from, what the research suggests, pace vs volume — and how to pick a target that fits.
- [Sugar cravings explained: why they spike and what actually helps](https://tempolife.app/article.php?p=sugar-cravings-explained&lang=en): timing, tiredness, restriction and triggers — and what actually helps, without banning sugar or blaming willpower.
- [Food photo logging: getting the estimate right by editing it](https://tempolife.app/article.php?p=food-photo-logging-tips&lang=en): why photo estimates read high or low, and the ten-second corrections that turn a guess into a usable log entry.
- [Intermittent fasting windows: 12:12 vs 14:10 vs 16:8](https://tempolife.app/article.php?p=intermittent-fasting-windows&lang=en): what each window changes in practice, and how to pick one your real life can hold.
- [Kuidas alustada toidupäevikut Eestis](https://tempolife.app/article.php?p=eesti-toidupaevik-kuidas-alustada&lang=et): esimene nädal kohalike toitudega — pakendi 100 g tabelid, kohalikud toidud andmebaasis ja muster küsimuste kaupa.
- [Kohvikus kalorid](https://tempolife.app/article.php?p=kohvikus-kalorid&lang=et): cappuccino, latte, kaneelirull, kohuke ja pirukas hinnanguklassides — ja kuidas kohvikuvalik ausalt logida.

## Tools

- [Calorie database](https://tempolife.app/calories): mixed-provenance per-100 g reference nutrition with a source note on each food page; localized pages exist where a distinct translated name is available.
- [Health calculators](https://tempolife.app/calculators): TDEE, BMR, BMI, calorie deficit, macro and other calculators.
- [Free photo scan](https://tempolife.app/try.php): try the AI meal-photo estimate once per day without an account.
- [Food dataset](https://tempolife.app/datasets/foods.json): machine-readable JSON with exactly 5,038 canonical rows and per-row provenance/licensing. It is not blanket CC-BY; inspect `source` and `values_license`.
- [Grounded nutrition answer](https://tempolife.app/api/answer?q=calories%20in%20banana): JSON answers backed by the published food dataset, with canonical source URLs and row-level provenance.
- [OpenAPI 3.1 specification](https://tempolife.app/.well-known/openapi.yaml): machine-readable contract for the food lookup/search and grounded-answer endpoints.
- [Open stats](https://tempolife.app/open.php): live public counters — registered users, meals logged, step days, sleep nights.
- [Press kit](https://tempolife.app/press.php): facts, contact and logos for media.

## Nutrition data

The downloadable dataset has exactly 5,038 rows: 4,612 carry a USDA SR Legacy-family marker and US-public-domain values, while 426 older `curated_unverified` rows have no retained source reference or asserted value-reuse license. English names cover all 5,038 rows; distinct ET/FI/RU names cover 1,408/1,409/1,488 rows, with distinct names in all four languages on 1,399 rows. Unknown sugar on unverified rows is `null`. Food pages carry schema.org `NutritionInformation` JSON-LD and a row-specific source note.

URL pattern, one page per food:

- English: `https://tempolife.app/calories/SLUG` — e.g. [pear](https://tempolife.app/calories/pear), [salmon](https://tempolife.app/calories/salmon)
- Estonian, where localized: `https://tempolife.app/toit/SLUG` — e.g. [pirn](https://tempolife.app/toit/pirn)
- Finnish, where localized: `https://tempolife.app/ruoka/SLUG` — e.g. [paaryna](https://tempolife.app/ruoka/paaryna)
- Russian, where localized: `https://tempolife.app/eda/SLUG` — e.g. [grusha](https://tempolife.app/eda/grusha)

The full list of every published URL is in [the sitemap](https://tempolife.app/sitemap.php).

### Browse by category

Use the clean pattern `/calories/category/SLUG`. Categories: [Fruit](https://tempolife.app/calories/category/fruit), [Vegetables](https://tempolife.app/calories/category/vegetables), [Eggs](https://tempolife.app/calories/category/eggs), [Meat & poultry](https://tempolife.app/calories/category/meat-and-poultry), [Fish & seafood](https://tempolife.app/calories/category/fish-and-seafood), [Grains & pasta](https://tempolife.app/calories/category/grains-and-pasta), [Dairy](https://tempolife.app/calories/category/dairy), [Nuts & seeds](https://tempolife.app/calories/category/nuts-and-seeds), [Legumes](https://tempolife.app/calories/category/legumes), [Sweets](https://tempolife.app/calories/category/sweets), [Bread](https://tempolife.app/calories/category/bread), [Potatoes](https://tempolife.app/calories/category/potatoes), [Fats & oils](https://tempolife.app/calories/category/fats-and-oils), [Drinks](https://tempolife.app/calories/category/drinks), [Breakfast](https://tempolife.app/calories/category/breakfast), [Sauces](https://tempolife.app/calories/category/sauces), [Prepared foods](https://tempolife.app/calories/category/prepared-foods), [Snacks](https://tempolife.app/calories/category/snacks), [Soups](https://tempolife.app/calories/category/soups), [Spices & herbs](https://tempolife.app/calories/category/spices-and-herbs), [Salads](https://tempolife.app/calories/category/salads), [Estonian foods](https://tempolife.app/calories/category/estonian-foods).

### Ranked lists

Use the clean pattern `/calories/list/SLUG`; each page ranks foods by a real per-100 g value:

- [High-protein foods](https://tempolife.app/calories/list/high-protein)
- [Lowest-calorie foods](https://tempolife.app/calories/list/low-calorie)
- [High-fiber foods](https://tempolife.app/calories/list/high-fiber)
- [Low-carb foods](https://tempolife.app/calories/list/low-carb)
- [Most calorie-dense foods](https://tempolife.app/calories/list/high-calorie)
- [Low-fat foods](https://tempolife.app/calories/list/low-fat)
- [Low-sugar foods](https://tempolife.app/calories/list/low-sugar)
- [Low-sodium foods](https://tempolife.app/calories/list/low-sodium)
- [Highest-carb foods](https://tempolife.app/calories/list/high-carb)
- [Highest-fat foods](https://tempolife.app/calories/list/high-fat)
- [Highest-sugar foods](https://tempolife.app/calories/list/high-sugar)
- [Saltiest foods](https://tempolife.app/calories/list/high-sodium)
- [Lowest saturated fat foods](https://tempolife.app/calories/list/low-saturated-fat)
- [Highest saturated fat foods](https://tempolife.app/calories/list/high-saturated-fat)
- [Lowest-fiber foods](https://tempolife.app/calories/list/low-fiber)
- [Lowest-protein foods](https://tempolife.app/calories/list/low-protein)

## Product

- [TempoLife home page](https://tempolife.app/): what the app does and how to get it.
- [About TempoLife](https://tempolife.app/about.php): mission, Estonian origin, data handling, and who makes it.
- [FAQ](https://tempolife.app/faq.php): account, AI accuracy, privacy and pricing questions.
- [Support](https://tempolife.app/support.php): articles, AI assistant and contact — info@tempolife.app.
- [Google Play listing](https://play.google.com/store/apps/details?id=org.tyrnpuu.medix): TempoLife for Android.

## Company

TempoLife is built and run by Probyte OÜ (Estonia). Contact: info@tempolife.app. The site is available in English, Estonian, Finnish and Russian.