Daily nutrition log
A private daily log that tracks logged meals against a saved calorie and protein goal. Totals are estimates based on the values entered.
The daily log is stored on this device only, is not synced across devices, and is not sent to any server.
Daily goal
No goal is set yet. Set a daily calorie and protein goal to see how each day compares, or import one from a backup file.
Add a meal
Add from a recipe
No saved recipes or recipe draft are available to add yet.
Logged meals
No meals logged for this day yet.
Day total vs goal
| Energy (kcal) | 0 | ||
| Protein (g) | 0.0 | ||
| Carb (g) | 0.0 | ||
| Fat (g) | 0.0 |
No goal is set yet. Set a daily calorie and protein goal to see how each day compares, or import one from a backup file.
History
No days logged yet. Add a meal above to start the log.
Backup
A free, private food log
This daily log is a simple, free tool for writing down what a person eats and comparing the day's totals against a calorie and protein goal. There is no account to create and no sign-up. Meals are added by hand or from a saved recipe, and the running total updates as items are added.
Everything stays in the browser on the device it was entered on. Nothing is sent to a server, so the log works as a quiet, private place to keep a food diary without handing personal eating habits to a third party.
Why keeping a food log helps
The clearest benefit of a food log is awareness. Writing things down makes it easier to see patterns that are easy to miss from memory, such as how often a habit repeats or where most of the day's calories come from. The U.S. Centers for Disease Control and Prevention suggests keeping a food and beverage diary for a few days to see what one eats and drinks and to consider small changes. The American Heart Association similarly describes a food diary as a way to identify both healthy habits and ones worth improving.
Beyond awareness, self-monitoring is consistently associated with better weight-management outcomes. A systematic review by Burke and colleagues found a significant association between self-monitoring and weight loss across the studies it examined. The authors were careful to note that the level of evidence was weak because of methodologic limitations, including fairly similar study populations and reliance on self-reported adherence, so the link is best read as an association that depends heavily on how consistently someone actually logs, not as a guarantee. Later work found that more frequent logging tended to track with greater weight loss, again as an association rather than proof that the act of logging causes the result.
A log is also useful arithmetic. It makes it easier to see whether the day's protein and calorie intake are landing near a chosen target. People comparing intake to a number may find it helpful to read how much protein per day is commonly suggested and how a calorie deficit works before setting a goal.
How to use this log
- Set a daily goal. Enter a calorie and protein target, or estimate one first with the calorie and TDEE calculator and bring the numbers across.
- Log meals as the day goes. Add items by hand with their calories and protein, or pull them in from a saved recipe so a common meal does not have to be entered twice.
- Review the day total against the goal. The running totals show how the logged items compare to the target, with a neutral over, under, or on target label for each metric.
- Look back over recent days. A plain summary counts how many of the days that have already passed met the protein and calorie targets. It is a count for context, not a streak to defend.
Private and on-device
The log is stored only in the browser, on the device where the entries were made. Nothing is uploaded, and there is no profile tied to a name or email. Because the data never leaves the device, it is not synced between phones and computers automatically.
For backup, or to move the log to another device, the log can be exported to a file and imported again later. Clearing the browser's site data also clears the log, so an occasional export is a sensible way to keep a copy.
- Calorie & TDEE calculator
- How Much Protein Do Most Adults Actually Need Per Day?
- What Is a Calorie Deficit, and How Does Fat Loss Actually Work?
Frequently asked questions
- Is this calorie tracker free?
- Yes. The daily log is completely free to use, with no paid tier and no limits placed behind a subscription. It is part of a free, evidence-based health and nutrition site.
- Do I need an account or login to track my food?
- No. There is no account, no sign-up, and no login. The log opens and works straight away, and no email or personal detail is requested.
- Where is my food-log data stored?
- The data is stored only in the browser on the device where it was entered. Nothing is sent to a server, so the log is private to that device. It can be exported to a file for backup or to move it to another device.
- Does keeping a food diary help with weight loss?
- Keeping a food diary is consistently associated with better weight-management outcomes, and health authorities such as the CDC and the American Heart Association recommend one to build awareness of eating habits. The evidence is an association rather than proof of cause, and a systematic review by Burke and colleagues rated the overall evidence as weak and noted it depends heavily on how consistently a person logs. In short, a diary can help by making eating patterns visible, but it is not a guarantee on its own.
References
- Self-monitoring in weight loss: a systematic review of the literature · Burke LE, Wang J, Sevick MA. J Am Diet Assoc. 2011 (PMID 21185970). Accessed 2026-06-14.
- Log Often, Lose More: Electronic Dietary Self-Monitoring for Weight Loss · Harvey J, Krukowski R, Priest J, West D. Obesity. 2019 (PMID 30801989). Accessed 2026-06-14.
- Steps for Losing Weight · U.S. Centers for Disease Control and Prevention. Accessed 2026-06-14.
- Keeping a Food Diary: Tracking What You Eat and Drink · American Heart Association. Accessed 2026-06-14.