Free calorie and macro tracker with 1,000+ foods database. Track protein, carbs, and fat daily. No account needed, data stays on your device. Works offline.
It depends on age, sex, height, weight, and activity level. General estimates: sedentary women 1,600-2,000 cal, sedentary men 2,000-2,400 cal. Active individuals need 300-500 more. Use a TDEE calculator for a personalized estimate.
A common fat loss macro split: 40% protein, 35% carbs, 25% fat. High protein (0.7-1g per lb of bodyweight) preserves muscle during a calorie deficit. Exact ratios matter less than hitting your calorie goal.
Yes. Calorie tracking is one of the most evidence-based weight loss methods. Studies show people who track food intake lose 2-3x more weight than those who don't. Accuracy matters: most people underestimate intake by 20-30%.
For muscle building: 0.7-1g per pound of bodyweight (1.6-2.2g per kg). For fat loss: 0.8-1g per pound to preserve muscle. Sedentary adults need only 0.36g per pound, but higher protein keeps you fuller longer.
Daily weight swings of 1-4 lbs are normal and caused by water retention, sodium intake, carbohydrate storage (glycogen), hormones, and digestive content. Track weekly averages rather than daily weigh-ins for accurate progress measurement.
Our database uses USDA nutrition data for accuracy. The tracker logs exactly what you enter — accuracy depends on measuring portions. Use a food scale for the most precise tracking, especially for calorie-dense foods like nuts and oils.