Calorie Counter – Comprehensive Calorie & Macro Tracker

🧮

TDEE Calculator
? TDEE (Total Daily Energy Expenditure) = the total calories your body burns per day, including all activity. It's the foundation for setting any calorie goal.

Biological Sex

? The formula uses biological sex because men and women have different average muscle mass, which affects how many calories the body burns at rest.

♂ Male

♀ Female

Age (years)

Weight (lbs)

Height

feet

inches

Activity Level

? Be honest — over-estimating your activity is the most common reason diets stall. Choose based on your typical week, not your best week.

—

kcal / day

BMR

? Basal Metabolic Rate — calories burned if you stayed in bed all day. Just breathing, heartbeat, and organ function.

—

kcal / day

TDEE

? Total Daily Energy Expenditure — your BMR × activity multiplier. This is your true maintenance calorie level.

🎯 Your Goal

🥩 Macro Split

? Macronutrients ("macros") are the three nutrients that provide calories: Protein (4 cal/g), Carbohydrates (4 cal/g), and Fat (9 cal/g). Different splits suit different goals.

📌 Your Daily Targets Preview

🎯

Daily Dashboard

👈

Use the TDEE Calculator on the left to find your calorie needs, pick a goal and macro split, then click "Set as My Daily Targets" to unlock this dashboard.

— Remaining

— Consumed

— Goal

0 Foods

Calories

? A calorie (kcal) is a unit of energy. Eat less than your goal → lose weight. Eat more → gain weight. Hit the goal → maintain.

0 / 0 kcal

Protein

? 4 calories per gram. Protein builds & repairs muscle. It also keeps you fuller longer. It's the most important macro to hit when changing body composition.

0 / 0 g

Fat

? 9 calories per gram — over twice that of protein or carbs. Dietary fat is essential for hormones, brain function, and absorbing fat-soluble vitamins (A, D, E, K).

0 / 0 g

Carbohydrates

? 4 calories per gram. Carbs are your body's preferred fuel. Complex carbs (oats, rice, vegetables) digest slowly. Simple carbs (sugar, white bread) spike blood sugar quickly.

0 / 0 g

➕ Add Food to Log

Name / description

Calories (kcal)

Protein (g)

Fat (g)

Carbs (g)

📋 Today's Food Log

Food	Calories	Protein	Fat	Carbs

TDEE Calculator ? TDEE (Total Daily Energy Expenditure) = the total calories your body burns per day, including all activity. It's the foundation for setting any calorie goal.

Daily Dashboard

➕ Add Food to Log

TDEE Calculator
? TDEE (Total Daily Energy Expenditure) = the total calories your body burns per day, including all activity. It's the foundation for setting any calorie goal.