Advanced Calorie & Macro Calculator

Your Profile

First, let’s calculate your daily calorie needs (TDEE). Your data is saved in your browser and not sent anywhere.

Welcome to your personal nutrition dashboard! This advanced calculator is more than just a simple counter; it’s a powerful tool designed to help you understand your eating habits and achieve your health and fitness goals. It runs entirely in your browser, ensuring your data is 100% private and secure.

Key Features

  • Personalized Calorie Goal (TDEE): Using the scientifically respected Mifflin-St Jeor equation, the calculator determines your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). This gives you a precise, science-backed daily calorie target tailored to your body and lifestyle.
  • Complete Macronutrient Tracking: Go beyond calories. The tool tracks your intake of Protein, Carbohydrates, and Fat in grams, helping you achieve a balanced diet for goals like muscle building, fat loss, or general wellness.
  • Real-Time Dashboard: As you log meals, the interactive dashboard updates instantly. You can see your progress at a glance with:
    • Total calories consumed.
    • A visual progress bar showing how close you are to your daily goal.
    • Calories remaining for the day.
    • A clear breakdown of your macro totals.
  • Automatic Data Saving: The calculator uses your browser’s local storage to remember your profile and daily log. You can close the tab, restart your computer, and when you return to this page, your data will be right where you left it.
  • Built-in Food Database: A starter database of common foods is included, with nutritional information (per 100g) to make logging quick and easy.
  • Precise Logging by Weight: Instead of confusing “servings,” you log food by the gram for the most accurate tracking possible.
  • 100% Private and Secure: No accounts, no sign-ups, and no data is ever sent to a server. All calculations and storage happen directly on your device.
  • Responsive Design: The calculator is designed to work beautifully on any device, whether you’re on a desktop computer, tablet, or smartphone.

How to Use the Calculator

Getting started is simple. Just follow these steps:

  1. Step 1: Create Your Profile
    When you first load the page, you’ll see the “Your Profile” section. Fill in your details:
    • Age, Gender, Weight (in kg), and Height (in cm): These are used to calculate your BMR.
    • Activity Level: Choose the option that best describes your weekly exercise routine.
      Once you click “Save Profile & Start Tracking,” the calculator will compute your daily calorie goal (TDEE) and take you to your personal dashboard.
  2. Step 2: Log Your Meals
    In the “Log a Meal” section:
    • Use the dropdown menu to select a food item.
    • Enter the amount you ate in grams. (A small kitchen scale is highly recommended for accuracy).
    • Click “Add to Daily Log.”
  3. Step 3: Track Your Progress in Real-Time
    As soon as you log a food, the “Daily Summary” and “Today’s Log” sections will update. Watch your calorie progress bar fill up and see how your macro totals change throughout the day. This immediate feedback helps you make smarter food choices.
  4. Step 4: Return Anytime
    Your progress is saved automatically. Feel free to close the page and come back later to log your next meal. Your profile and existing log will be waiting for you.
  5. Step 5: Resetting Your Day
    If you want to start a new day or update your profile information, simply click the “Reset Day & Start Over” button. This will clear your current log and take you back to the profile creation screen.

Benefits of Using This Tool

  • Achieve Your Health Goals: Whether you want to lose weight, gain muscle, or simply maintain a healthy lifestyle, having a clear, data-driven target for your calories and macros is the most effective way to succeed.
  • Build Awareness and Mindfulness: Tracking your intake makes you more conscious of what you’re eating. You’ll quickly learn the nutritional value of different foods, empowering you to build healthier, more balanced meals.
  • Balanced Nutrition, Not Just Restriction: By tracking macros, you ensure you’re fueling your body properly. It shifts the focus from just “eating less” to “eating right,” which is crucial for energy levels, fitness performance, and overall health.
  • Completely Free and Convenient: Get all the core features of a premium nutrition app without the cost or the need to download anything. It’s always here on this page, ready when you are.
  • Total Privacy: In an age of data breaches, you can be confident that your personal health information remains yours and yours alone.

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