Health · Daily food log

Calorie Tracker

Log meals, snacks, and macros against a personalized daily calorie target. Quick-add common foods, see your 7-day trend, and keep everything private in your browser.

Calories on Invalid DateTime
0
/ 2,000 kcal target
Remaining
2,000
Protein
0g
/ 150g
Carbs
0g
/ 200g
Fat
0g
/ 67g
Macro progress
Protein 0 / 150g
Carbs 0 / 200g
Fat 0 / 67g

Log a food

 
Quick-add common foods (click to fill the form):
Breakfast
0 items
0 kcal
0P · 0C · 0F
Nothing logged yet. Use the form above and pick "Breakfast".
Lunch
0 items
0 kcal
0P · 0C · 0F
Nothing logged yet. Use the form above and pick "Lunch".
Dinner
0 items
0 kcal
0P · 0C · 0F
Nothing logged yet. Use the form above and pick "Dinner".
Snack
0 items
0 kcal
0P · 0C · 0F
Nothing logged yet. Use the form above and pick "Snack".

Last 7 days

target 2,000 kcal
Nothing logged today yet.

About Calorie Tracker

The Calorie Tracker is a simple, private daily food log that runs entirely in your browser. Set a daily calorie target (or use the built-in TDEE calculator to compute one based on your age, sex, weight, height, activity level, and weight goal), then log every meal and snack across breakfast, lunch, dinner, and snack columns. The tracker totals your calories, protein, carbs, and fat, compares them to personalised targets, and shows your last seven days as a bar chart so you can spot streaks and slip-ups at a glance.

Macro targets are derived from your calorie target and your chosen protein/carb/fat split (default 30/40/30) using standard energy values: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat. A dozen quick-add common foods (egg, chicken breast, brown rice, banana, oatmeal, salmon, etc.) fill the form in one tap with USDA-aligned values — edit the numbers if your portion is different, then save. Pair this with the Calorie Deficit Calculator for goal-setting, the Electrolyte Intake Calculator for hydration, and the Mood Tracker for the mental side of long-term habits.

How to Use Calorie Tracker

  1. Click TDEE calculator to compute a personalised daily calorie target. Enter your age, sex, weight, height, activity level, and weight goal — then click "Use as my target" to apply.
  2. Or click Targets to enter a calorie target manually and adjust your protein/carb/fat split (must sum to 100%). The tracker derives gram targets automatically.
  3. For each meal, type the food name in the form, pick the meal (breakfast/lunch/dinner/snack), set the number of servings, and enter calories + macros per serving. Click Add.
  4. Use the Quick-add chips to fill the form with common foods in one tap — egg, chicken breast, banana, oatmeal, etc. Edit the numbers if your portion is different, then click Add.
  5. Each meal section shows its own subtotal. The big card at the top totals the whole day and shows remaining calories or how much you're over.
  6. Use the date picker or the chevron buttons to view past days. The "Today" button jumps back to today.
  7. The Last 7 days grid is a bar chart of your daily calorie totals — green = under target, red = over. Click any bar to jump to that day's log.
  8. Use Edit on any entry to fix typos or update servings. Use Delete per entry, Clear day to wipe just one date, or Reset all to start over.
  9. Use Export to back up your full log as JSON, or Import to load a saved log on another device.

Tip: track for a full week before judging your habits. One day of overshoot is meaningless; a 7-day pattern tells you what's actually going on.

Frequently Asked Questions

How accurate is the TDEE calculator?

The Mifflin-St Jeor equation is the most accurate of the common BMR formulas (better than Harris-Benedict for modern populations) but it still has ±10–15% individual variance. Use it as a starting point: if you log honestly for two weeks and your weight isn't moving as expected, adjust your calorie target up or down by ~200 kcal and try again. Body composition, NEAT (fidgeting, posture), and metabolic adaptation all push real-world values away from any formula.

Why are my macros not summing to my calorie total?

Calories are computed from the per-serving calorie field directly, not derived from macros. Most food labels round each macro to the nearest gram, so the macro-derived calorie count and the printed calorie count are usually a few percent apart. The tracker uses the calorie field as the source of truth and shows macros separately for protein/carb/fat breakdown.

Where do the quick-add food values come from?

The 12 preset foods use USDA FoodData Central values for standard reference portions (one large egg, 100g cooked chicken breast, one medium banana, etc.). Brand-name and prepared foods vary widely — always check the actual label and edit the numbers if your portion or product differs.

Should I count calories every day forever?

No. Most evidence suggests calorie tracking is most useful for two phases: (1) learning what foods cost you in calories, typically 4–8 weeks until you can eyeball portions reasonably; (2) targeted phases where you have a specific goal (weight loss, weight gain, sports cut). Continuous lifelong tracking is associated with disordered eating risk for some people — if it stops feeling useful, take a break.

Why do I need a different calorie target for losing vs gaining?

A 7,700 kcal deficit is roughly 1 kg of body fat (3,500 kcal per pound). A 500 kcal/day deficit averages ~0.5 kg/week of fat loss; 1,000 kcal/day deficit ~1 kg/week (the upper limit before muscle loss accelerates). Gain mirrors the deficit but slower in practice — only ~50–75% of a surplus typically goes to muscle even with training. Aggressive deficits below 1,200 kcal/day are blocked by the calculator because they're hard to do nutritionally without micronutrient deficiency.

Is my food log private?

Yes. Every entry, target, and TDEE input is stored only in your browser's local storage on this device. Nothing is uploaded to any server. Use Export to back up your data or move it between devices via JSON file — those files are also private to whatever you do with them.

What's the right protein/carb/fat split?

Defaults to 30/40/30 because that suits most general goals. Higher protein (35–40%) helps preserve muscle in a deficit and aids satiety. Higher carb (50%+) suits endurance training and high-volume lifting. Lower carb (under 25%) is the basis of keto/low-carb approaches. Whatever the split, total calories are still the dominant lever for weight change — macros tune composition, calories drive the trend.

Can I log a recipe with multiple ingredients?

Easiest approach: log each ingredient separately under the same meal (e.g. all five components of a salad as five lunch entries). For a recurring recipe, sum the totals once and save them as one entry — adjust servings to log a portion. The tracker doesn't have a recipe builder yet, but the per-serving fields handle scaling correctly.

What if I forget to log something?

Use the date picker to go back and add it retroactively. Backfilling within a day or two is fine; backfilling a week later is mostly guesswork and usually not worth the effort — start clean from today instead.