Daily Nutrition Calculator
A full food diary: log breakfast, lunch, dinner and snacks, set macro targets, track what remains, review your week and month, and watch your weight trend: all privately in your browser.
Daily nutrition diary
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Numbers show remaining / consumed grams.
Micronutrient check
Macro targets auto-fill from your saved profile; edit any of them to override.
Weight log
No weight entries yet.
This week
| Day | Calories | Goal % | Protein | Carbs | Fat | Weight |
|---|
This month
Weight trend
Log your weight on a few days to see the trend.
Saved meals and templates
Use "Save day as template" above, or save any single meal from its menu. Apply a template to the current day in one click.
Quick meal templates
Starting points built from common whole foods (real database values, adjustable after adding).
Everything is stored privately in your own browser: no account, nothing uploaded.
About the Daily Nutrition Calculator
This tool is a complete daily food diary. Log foods into breakfast, lunch, dinner and snacks, set calorie and macro targets, and see what you have remaining at any moment. The food data comes from a large database built on official USDA records plus packaged and branded food data, so your daily totals are based on measured nutrition. If you eat out often, you can also browse our directory of restaurant nutrition calculators to log restaurant meals accurately.
Awareness is what changes habits, and a diary is where awareness becomes concrete. Seeing how individual foods push you toward or past your goal, in real time, is far more motivating than stepping on a scale once a week and wondering what happened. When logging barcodes, check our troubleshooting guide for fixing barcode scanner calorie discrepancies.
How to use it
Set your daily calorie and macro targets using the presets, your own numbers, or your saved Macro & Meals profile. Then search for each food you eat, choose the serving and the meal it belongs to, and add it. Running totals, remaining macros and the micronutrient check update immediately. Use the arrows or the Today button to move between days, and switch to the Week or Month view to see adherence and trends at a glance. For guidance on timing your fuel, read our clinical guide on how to divide macros between meals.
Weekly adherence and weight trends
The Week view lists each day's calories, macros and goal percentage, and summarizes how many logged days landed within ten percent of your calorie goal, the range most consistent with steady progress. The Month view lays the whole month out on a calendar you can click through. Log your weight on any day and the trend line shows the direction you are actually moving. Remember that fluid shifts and sodium create normal daily weight fluctuations that do not reflect fat gain.
Saved meals and templates
Save any meal, or a whole day, as a reusable template, then add it back to any future day in one click. Copy yesterday's meals when today looks similar. The built-in quick templates are built from whole foods with real database values, so you can start a standard breakfast or a high-protein lunch in seconds and adjust the portions afterward.
Setting a sensible goal
If you are not sure what target to use, calculating your maintenance calories with our TDEE calculator is an ideal starting point. From there, establishing a moderate 500-calorie deficit with our calorie deficit calculator supports steady, sustainable fat loss. Tracking sufficient daily protein intake is equally critical, as protein preserves lean muscle tissue and maximizes satiety throughout your deficit.
Dietitian Insight: Tracking whole-day nutrition reveals the real patterns behind your metabolic progress. Log individual recipes with our recipe nutrition calculator, calculate your target baseline with our TDEE calculator, or optimize meal timing with our guide on how to divide macros between meals.
Frequently Asked Questions
How do I track my daily calories?
Log foods into breakfast, lunch, dinner and snacks with their serving sizes. The diary keeps running totals and shows remaining calories and macros against your goals at any point, with day, week and month views for the bigger picture.
Does my list save during the day?
Yes. The items you add are stored privately in your own browser, so they stay as you move through the day on the same device. There is no account and nothing is uploaded, it is all kept locally for your convenience.
What calorie goal should I set?
A good starting point is your maintenance calorie estimate, which you can find with a TDEE calculator. For steady weight loss, a moderate deficit of around 500 calories below maintenance is sensible. Adjust based on your results over a couple of weeks.
Does it track protein and other macros?
Yes. Alongside total calories, the tool tracks protein, carbs and fat for the day, plus extras like fiber, sugar and sodium, so you can keep an eye on more than just energy intake.
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