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Take control of your nutrition. Log meals across Breakfast, Lunch, Dinner, and Snacks, balance daily calorie budgets, and monitor protein targets.
Accurate macro tracking, food database library, and portion adjustments
Track remaining energy balances in real time with net calorie deficit or surplus indicators.
Instant breakdown of Protein (4 kcal/g), Carbohydrates (4 kcal/g), and Dietary Fats (9 kcal/g).
Quick-add library covering oats, lean meats, seafood, brown rice, tofu, lentils/dal, and healthy fats.
Calories In vs Calories Out governs total body mass change. Consuming a consistent 300–500 kcal deficit produces steady fat loss.
Adequate protein intake triggers peptide YY (PYY) and GLP-1 satiety hormones, curbing appetite and preserving fat-free mass.
Digesting protein burns 20–30% of its calories, carbohydrates burn 5–10%, and dietary fats burn 0–3%.
Everything you need to know about Calorie Counting & Macros
The calculator subtracts total calories logged across Breakfast, Lunch, Dinner, and Snacks from your daily target budget to show calories remaining.
Protein and Carbohydrates contain 4 calories (kcal) per gram, while Dietary Fat contains 9 calories (kcal) per gram.
A common evidence-based split for fat loss is 30–35% Protein (to preserve lean muscle mass), 35–40% Carbohydrates, and 25–30% Healthy Fats.
Explore water reminders, step counters, and habit trackers.
Log Breakfast, Lunch, Dinner, and Snacks with custom portion controls and CSV food diary export.
Yes! Use the 'Add Custom Food' form to input any food item with its specific calories, protein, carbs, and fat grams.
Yes. All meal logs and calorie totals are stored 100% locally in your web browser with zero external server tracking.
Yes! Click 'Export Diary (CSV)' to download a complete spreadsheet of your logged meals, servings, calories, and macros.
Use the `+` and `-` buttons on each food card to adjust servings in increments of 0.5x, which automatically recalculates calories and macros.
TEF is the energy required to digest and process food. Protein has the highest TEF (20–30%), meaning your body burns up to 30% of protein calories just during digestion.
Yes! Simply enter your new target calories (e.g. 1800, 2200, 2500) into the input box to update your remaining budget.
No. The Calorie Counter & Macro Diary is 100% free with no sign-up or app installation needed.
Yes! The interface is fully responsive across smartphones, tablets, and desktop workstations.
Calorie Calculator estimates your basal metabolic rate (BMR) and maintenance calories, while Calorie Counter is the daily food diary you use to log what you eat.