Food Log & Calorie / protein intake & deficit
Edit BMR
Weight (kg)
Height (cm)
Age (years)
Gender
Male
Female
Activity level
Sedentary (little/no exercise)
Light (1-3 days/week)
Moderate (3-5 days/week)
Active (6-7 days/week)
Very active (hard daily exercise)
Deficit goal
Mild - 10%
Moderate - 15%
Aggressive - 20%
Custom / None
Calculate
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Results
BMR:
—
kcal/day
TDEE:
—
kcal/day
Target (after deficit):
—
kcal/day
Protein target:
—
g/day
BMR formula: Mifflin-St Jeor used. Age is required for accurate BMR.
Daily Food Log
Food name
Amount (g)
kcal per 100g
Protein per 100g (g)
Add to today's log
Clear today
Date:
Food
g
kcal
protein (g)
Total kcal:
0
Total protein:
0
g
Remaining (target - eaten):
—
kcal
Daily Exercise Log
Activity
Duration (min)
Calories Burned
Add activity
Clear activities
Activity
Minutes
Calories
Total Burned:
0
Export
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Data is stored locally (localStorage). Exports produce .xlsx files using a small browser library. You can also copy/paste CSV if needed.