Calorie & Macro Tracker

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.

How to Use Calorie & Macro Tracker

1. Set your daily calorie and macro goals (calories, protein, carbs, fat) in the Goals panel.
2. Search the 1,000+ food database by name or browse by category to find what you ate.
3. Click the + button next to any food and adjust the quantity to log your meal.
4. Track your water intake with the water counter to stay on top of your hydration goals.
5. Check the weekly trend chart to see your calorie and macro patterns over time.

Who Uses Calorie & Macro Tracker?

Privacy-First Dieter

A 38-year-old in Seattle wants to track calories for 90 days but refuses to create yet another account that will spam him with emails.

Result: Tracks 1,800 calories daily for 3 months without a single account or email — loses 18 pounds.

Marathon Trainer

A runner in Colorado needs to hit 165g protein daily during marathon training but struggles to know if she is hitting the target.

Result: Daily macro tracking confirms she was only hitting 110g protein — she adjusts meals and recovery time improves measurably.

Macro Counter

A 29-year-old in Florida following a ketogenic diet needs to keep carbs under 25g/day and track fat intake precisely.

Result: Carb counter catches a hidden 15g carb sauce she was using daily — fixing a 3-week plateau immediately.

Frequently Asked Questions

How many calories should I eat per day?

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.

What macros should I hit to lose weight?

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.

Is counting calories effective for weight loss?

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%.

How much protein do I need per day?

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.

Why does my weight fluctuate so much day to day?

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.

Is this calorie tracker accurate?

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.