Nutrition DashboardAdvanced Calorie &
Advanced Calorie &
Diet Tracking
Explore massive food databases to track daily meals, calories, and macros. Dive deep into precise dietary planning with detailed micronutrient analysis.
Your Profile
Daily Calorie Goals
Maintain weight
Base Daily Calories
100%
0kcal
Weight Loss
Mild weight loss
0.25 kg / week
0%
0kcal
Weight loss
0.5 kg / week
0%
0kcal
Extreme weight loss
1 kg / week
0%
0kcal
Weight Gain
Mild weight gain
0.25 kg / week
0%
0kcal
Weight gain
0.5 kg / week
0%
0kcal
Fast weight gain
1 kg / week
0%
0kcal
Daily Status
Precalculated Plan
0 kcal
Plan vs Target
-
0kcal net
Carbs
0g
Protein
0g
Fat
0g
Your Planner
Meal
0 kcalDetailed Micronutrient Analysis
Precision tracking for vitamins, minerals, and overall health optimization.
Daily Target: 100%
Vitamins
Vitamin A120% / 900 mcg
Vitamin C85% / 90 mg
Vitamin D40% / 20 mcg
Minerals
Calcium105% / 1000 mg
Iron90% / 8 mg
Zinc110% / 11 mg
Electrolytes
Sodium75% / 2300 mg
Potassium60% / 3400 mg
Magnesium95% / 400 mg
Energy from Common Food Components
Understanding the caloric density of macronutrients and food components.
| Food Components | kJ / gram | kcal / gram | kJ / ounce | kcal / ounce |
|---|---|---|---|---|
| Fat | 37 | 8.8 | 1,049 | 249 |
| Proteins | 17 | 4.1 | 482 | 116 |
| Carbohydrates | 17 | 4.1 | 482 | 116 |
| Fiber | 8 | 1.9 | 227 | 54 |
| Ethanol (drinking alcohol) | 29 | 6.9 | 822 | 196 |
| Organic acids | 13 | 3.1 | 369 | 88 |
| Polyols (sugar alcohols, sweeteners) | 10 | 2.4 | 283 | 68 |
Calories in Common Foods
Quick reference guide by category (* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram)
Fruit & Vegetables
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Apple | 1 (4 oz.) | 59 | 247 |
| Banana | 1 (6 oz.) | 151 | 632 |
| Grapes | 1 cup | 100 | 419 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Pear | 1 (5 oz.) | 82 | 343 |
| Peach | 1 (6 oz.) | 67 | 281 |
| Pineapple | 1 cup | 82 | 343 |
| Strawberry | 1 cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Asparagus | 1 cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | 1 cup | 50 | 209 |
| Cucumber | 4 oz. | 17 | 71 |
| Eggplant | 1 cup | 35 | 147 |
| Lettuce | 1 cup | 5 | 21 |
| Tomato | 1 cup | 22 | 92 |
Proteins
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Regular, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish, cooked | 2 oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
Beverages & Dairy
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Beer | 1 can | 154 | 645 |
| Coca-Cola Classic | 1 can | 150 | 628 |
| Diet Coke | 1 can | 0 | 0 |
| Milk (1%) | 1 cup | 102 | 427 |
| Milk (2%) | 1 cup | 122 | 511 |
| Milk (Whole) | 1 cup | 146 | 611 |
| Orange Juice | 1 cup | 111 | 465 |
| Apple cider | 1 cup | 117 | 490 |
| Yogurt (low-fat) | 1 cup | 154 | 645 |
| Yogurt (non-fat) | 1 cup | 110 | 461 |
Common Meals / Snacks
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
| Bread, white | 1 slice (1 oz.) | 75 | 314 |
| Butter | 1 tablespoon | 102 | 427 |
| Caesar salad | 3 cups | 481 | 2014 |
| Cheeseburger | 1 sandwich | 285 | 1193 |
| Hamburger | 1 sandwich | 250 | 1047 |
| Dark Chocolate | 1 oz. | 155 | 649 |
| Corn | 1 cup | 132 | 553 |
| Pizza | 1 slice (14") | 285 | 1193 |
| Potato | 6 oz. | 130 | 544 |
| Rice | 1 cup cooked | 206 | 862 |
| Sandwich | 1 (6" Subway Turkey Sandwich) | 200 | 837 |
Sample Meal Plans
Maintain or hit your goals with 1200, 1500, or 2000 calorie plans.
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
| Breakfast | All-bran cereal (125) Milk (50) Banana (90) | Granola (120) Greek yogurt (120) Blueberries (40) Buttered toast (150) | Egg (80) Banana (90) Almonds (170) |
| Snack 1 | Cucumber (30) Avocado dip (50) | Orange (70) | Greek yogurt (120) Blueberries (40) |
| Morning Total | 345 Calories | 350 Calories | 650 Calories |
| Lunch | Grilled cheese with tomato (300) Salad (50) | Chicken and vegetable soup (300) Bread (100) | Grilled chicken (225) Grilled vegetables (125) Pasta (185) |
| Snack 2 | Walnuts (100) | Apple (75) Peanut butter (75) | Hummus (50) Baby carrots (35) Crackers (65) |
| Mid-day Total | 450 Calories | 550 Calories | 685 Calories |
| Dinner | Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) | Steak (375) Mashed potatoes (150) Asparagus (75) | Grilled salmon (225) Brown rice (175) Green beans (100) Walnuts (165) |
| Dinner Total | 405 Calories | 600 Calories | 665 Calories |
Calories Burned from Common Exercises
Estimated calories burned per hour based on body weight.
| Activity (1 hour) | 125 lb | 155 lb | 185 lb |
|---|---|---|---|
| ⛳ Golf (using cart) | 198 | 246 | 294 |
| 🚶 Walking (3.5 mph) | 215 | 267 | 319 |
| 🚣 Kayaking | 283 | 352 | 420 |
| ⚾ Softball/Baseball | 289 | 359 | 428 |
| 🏀 Basketball (general) | 340 | 422 | 503 |
| 🏊 Swimming (moderate) | 397 | 492 | 587 |
| 🎾 Tennis (general) | 397 | 492 | 587 |
| ⚽ Soccer (general) | 397 | 492 | 587 |
| 🏈 Football (general) | 399 | 494 | 588 |
| 🚴 Bicycling (12-14 mph) | 454 | 562 | 671 |
| 🏃 Running (9 min mile) | 624 | 773 | 923 |