Track calories, protein, carbs, and fat for any meal
Add foods • Adjust quantities • See running totals
Enter any food item with its calories and macronutrients (protein, carbs, fat) to see running totals for your meal or day. Adjust the quantity multiplier to account for multiple servings — the tool scales all values automatically.
This is a manual entry calculator, not a food database. You must input nutritional values from food labels, apps, or websites. For quick reference, here are common per-100g values:
Essential for muscle repair, enzyme production, and immune function. The RDA is 0.8g per kg of body weight (56g for a 70kg person), but athletes and active individuals often need 1.2–2.0g per kg. Good sources: chicken, fish, eggs, Greek yogurt, legumes, tofu.
The body's primary energy source. Complex carbs (oats, quinoa, sweet potato) provide sustained energy and fiber. Simple carbs (sugar, white bread) spike blood sugar and crash energy. The USDA recommends 45–65% of daily calories from carbs, but low-carb diets (under 130g) are common for weight loss.
More than twice as calorie-dense as protein or carbs. Essential for hormone production, brain health, and vitamin absorption. Prioritize unsaturated fats (olive oil, avocado, nuts) over saturated (butter, red meat) and trans fats (processed foods). The USDA recommends 20–35% of daily calories from fat.
Just ate a complex meal? Break it into ingredients and enter each one. See the full nutritional profile — you might be surprised by hidden calories in sauces or oils.
Following a specific macro split? Add foods throughout the day and watch your totals. Adjust your next meal based on what you're missing (more protein? fewer carbs?).
Creating a new recipe? Enter each ingredient with quantities to calculate the full nutritional profile per serving. Useful for food bloggers, meal prep businesses, or home cooks.
Monitoring sodium, sugar, or specific allergens? While this tool tracks the big three macros, the manual entry approach lets you note any dietary concern in the food name field.
The tool performs basic arithmetic on the values you enter. Accuracy depends entirely on the nutritional data you input. For best results, use verified sources like USDA FoodData Central, nutrition labels, or reputable food tracking apps. The tool does not contain a food database — you must enter values manually.
No. All calculations happen in your browser. Food entries are not stored, synced, or transmitted. When you close the page, your log is lost. For persistent tracking, use a dedicated nutrition app like MyFitnessPal or Cronometer.
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Alcohol is technically a fourth macro at 7 calories per gram. Tracking macros helps ensure you're getting balanced nutrition beyond just counting calories.
For general health, track total carbs. For keto or low-carb diets, track net carbs (total carbs minus fiber and sugar alcohols). This tool tracks total carbs — subtract fiber manually if you need net carbs.
Fat is more energy-dense at 9 calories per gram versus 4 for protein and carbs. This is why high-fat foods (nuts, oils, avocado) are calorie-dense even in small portions. It's also why low-fat diets can help with calorie control, though healthy fats are essential for bodily functions.