Nutrition tracker that shows protein meal by meal

What a logged day looks like

The example below is a simplified version of the daily log. The entries are the 4 meals of Day 1 of our 1500 kcal high-protein plan, and the goal is the plan's own 1500 kcal and 120 g protein.

Each entry keeps its own calories, protein, carbs and fat, so you can read protein meal by meal and not only as a day total. The bar under the table is the day's split by calories: protein in tomato, carbs in grain, fat in olive.

In the app the same view is interactive: you tap an entry to edit it, and the calendar colours days that landed close to the goal.

What the app logs

• Calories, protein, carbs and fat for every entry, and the day total.
• Fiber, sugar and sodium where the food data or the photo analysis provides them.
• Meal type: breakfast, lunch, dinner or snack.
• Progress over time, in charts of the goals you set.

Four ways to add an entry

1. 1
   Type or search. For meals you already know. Save a home-cooked meal as a recipe and it is one tap next time.
2. 2
   Photo analysis. Take a photo of the plate. The AI model returns foods, portions and macros with a confidence score. You confirm or edit it before it is saved.
3. 3
   Barcode scan. For packaged foods. The label data is used instead of an estimate.
4. 4
   Export from a plan. Copy the planned meals of a saved plan into the diary for the days you pick, then edit what changed.

Why protein is shown next to calories

A calorie total does not say what the day was made of. Two days at 1,500 kcal can carry 70 g of protein or 130 g. Protein sits next to calories in the day view so that the split is visible at a glance.

Published guidance gives ranges instead of a single number. A joint 2025 advisory on nutrition during weight reduction suggests 1.2 to 1.6 g per kg of body weight, and the ISSN position stand suggests 1.4 to 2.0 g per kg for exercising adults. The protein calculator shows both, with sources.

• Jäger et al., 2017. ISSN position stand: protein and exercise (JISSN)
• Joint advisory of ACLM, ASN, OMA and TOS on nutrition during weight reduction (AJCN, 2025). Guideline synthesis and expert opinion

What the tracker does not do

It does not judge your diet, diagnose anything or give medical advice. A goal is a number you set, and the log compares against it. If you are managing a health condition, ask a doctor or a registered dietitian what the numbers should be.

Reading a week of data

One day of logging tells you little. A week tells you a lot. In the progress view, look at three things: the average calories against the goal, how many days landed close to it, and where protein fell short.

Most people find the pattern is not random. Protein is low at breakfast, or calories jump at the weekend. That is the thing to change, and it is much easier to change than a whole diet.

Setting a protein goal you can keep

A goal that you miss every day stops being useful. Start from a published range for your body weight, pick a value in the lower half, and raise it only after you have hit it for two weeks.

Spreading it across meals helps. Aim for a share at every meal instead of most of it at dinner, and use the plan library for examples of how a day can be built.

Who tracking suits

Tracking suits adults who want a number to compare against, such as a protein goal or a calorie target, and who find a log useful rather than tiring. Two or three weeks of consistent logging usually shows the patterns that matter.

It is fine to stop. If counting makes eating harder or more stressful, put the tracker away and talk to a doctor or a registered dietitian. A log is a tool, and you decide whether it helps.

Nutrition tracker questions

Can I track protein separately from calories?

Yes. Every entry stores protein in grams and the day view shows it beside calories, with your protein goal for comparison.

Where do my goals come from?

From your profile. Calories use the Mifflin-St Jeor equation and your goal. You can change any goal by hand.

Can I import a meal plan into the diary?

Yes. Export the meals of a saved plan into the diary for the days you choose, then edit any entry that changed.

Does it track micronutrients?

Fiber, sugar and sodium are shown where the food data provides them. Coverage depends on the source of each entry.

Is there a free version?

The calculators and the free plan library need no account. The tracker is part of the app, which starts with a 3-day free trial and no card.