Preparing your food tracker…
Free Nutrition Tracking Tool
Free Calorie & Macro Tracker
Search foods, choose the serving you actually ate, and track calories plus the macros that drive performance. Start now — No signup needed.
Trusted USDA nutrition
No signup to start
Built on USDA Data
Daily intake
Your daily nutrition
0
kcal eaten
Add food
Log what you ate
Ready from Quick Prep
Your meal is ready to track
Review the USDA-verified meal and choose where it belongs in your day.
Enter a food name or use the common-food list.
Your selected food's been logged
Don't lose your food log
Create your free account to save your progress and synchronize it across your devices.
Daily food log
Your meals and totals
Your day starts here.
Search your first food above. Each food updates your calories and macros instantly.
Accurate, consistent tracking
How to track calories and macros accurately
To track calories, search for each food as you ate it—raw, cooked, roasted, branded, or generic—then choose the closest match, serving, and quantity. The same food log tracks macros by adding the protein, carbohydrates, and fat in every entry to your daily totals.
Match the food
Cooked rice and dry rice give different results. Choose the brand and preparation that match the food you actually ate.
Measure the amount
Choose a listed household serving when available or enter the gram amount. Counting macros is only as useful as the portion you log.
Review the full day
Track meals consistently, then compare daily calories and macros with your target and longer-term body-weight, performance, and recovery trends.
Make your diet easier to understand
How to use a calorie tracker for weight loss
Start with your estimated calorie target, then log your usual meals and portions. A weight loss diet is easier to evaluate when you can see the full day, including snacks, drinks, oils, and sauces.
Start with food you already eat
For a chicken-and-rice meal, log the chicken, rice, vegetables, cooking oil, and sauce in the amounts you ate. Match raw or cooked weights to the corresponding food entries.
Use the totals to make a choice
If your intake differs from your target, find a portion or extra you can realistically adjust. Keep protein and meal quality in view. Learn how to track calories and macros together.
Review patterns over time
Compare consistent food logs with weekly weight trends and how you feel. If you are not losing weight as expected, use the plateau tool to review what may need attention.
Common Questions & Answers
Macro and calorie tracking related questions
How do I track my calories and macros?
Search for each food as you ate it, choose the matching preparation and serving, enter the quantity, and add it to your daily food log. The same entries count your calories and track macros such as protein, carbohydrates, and fat.
What are macros?
The term macros is short for macronutrients. Protein, carbohydrates, and fat are the three macros commonly counted in a food log, and each contributes to your daily calorie intake.
What is the difference between tracking calories and tracking macros?
Calories measure total food energy. Macros show where much of that energy comes from: protein, carbohydrates, and fat. StrengthCode tracks both, plus fiber, so you can see the daily energy total and the nutritional structure behind it.
Should I log food raw or cooked?
Log the preparation state that matches the amount you measured. If you weighed chicken after cooking, choose a cooked chicken result. If you weighed dry rice before cooking, choose a dry rice result. Water gained or lost during cooking changes weight, so mixing states can distort the calculation.
How do grams, servings, and quantity change the nutrition total?
Each USDA food has nutrition values tied to a measured amount. StrengthCode converts the serving you select into grams, multiplies it by your quantity, and scales calories and nutrients from the food's per-100-gram values.
Why can a product label differ from the tracker?
Recipes, serving definitions, rounding rules, and product reformulations can create differences. For a packaged food you are holding, use its current Nutrition Facts label when it conflicts with a database result, and check that the brand and serving size match.
What happens when a nutrient value is missing?
StrengthCode marks an unavailable nutrient as unavailable instead of turning it into a false zero. The food can still be logged, but you should treat the affected daily nutrient total as incomplete.
Can I use the tracker for muscle gain, maintenance, or fat loss?
Yes. Set a daily calorie target that fits your goal, then use repeated food logs and body-weight trends to judge whether the target is working. A calculator gives you a starting estimate; your consistent real-world trend tells you when to adjust.
Does the tracker choose my protein target?
The tracker totals the protein in the foods you log, but it does not prescribe an individual protein target. Your appropriate target depends on body size, training, total energy intake, health context, and professional guidance when needed.
Where is my food log saved?
You can start without an account, in which case the log stays in this browser on this device. When you sign in, StrengthCode can synchronize the tracker data associated with your account so it is available across your signed-in sessions.
Is the StrengthCode Calorie & Macro Tracker free?
Yes. The StrengthCode Calorie & Macro Tracker is free to use. You can also start logging food and tracking calories and macros without an account.
Do I need a special weight loss diet to use this tracker?
No. You can log your usual foods and use the totals to understand your intake. Set an appropriate calorie target separately, track portions consistently, and choose changes you can sustain.
Can I track calories without counting macros separately?
Yes. The foods you log contribute to both calorie and macro totals automatically. You can focus on your calorie target while keeping the protein, carbohydrate, and fat information available in the same view.
Nutrition information is educational and is not medical advice. Product recipes and food composition can vary; check the product label when it differs from the food you selected.