Nutrition Tracker

Track your nutrition. Live wiser.

Calculate BMI, estimate calorie and protein needs, log food, and save weight check-ins on this device.

Your BMI

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Add your details

Daily calorie target

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Estimated daily target

Daily protein target

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Estimated grams per day

Your details

MetricImperial

Weight (kg)

Height (cm)

Age

Sex for equationFemaleMale

Activity levelSedentaryLightly activeModerately activeVery activeExtra active

Your goalMaintain weightGradual fat lossGradual weight gain

Calculate my nutrition needsReset

Today's progress

0/ — calories

0g/ — protein

Progress is information, not a grade.

Food log

Entries are stored locally in this browser on this device.

Food or drink

MealBreakfastLunchDinnerSnack

Calories

Protein (g)

+ Add

Weight & BMI check-ins

Save today's current weight and BMI.

Save check-in

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Health disclaimer: This calculator provides general educational estimates only and is not medical advice, diagnosis, or treatment. BMI is a screening measure and does not directly measure body fat or overall health. Calorie and protein needs vary. If you are pregnant, under 18, have a medical condition, take medicines affecting weight or appetite, have an eating disorder or history of disordered eating, or need a therapeutic diet, consult a qualified healthcare professional or registered dietitian before changing your diet.

What this BMI and nutrition tracker does

This free tracker estimates your Body Mass Index (BMI), daily calorie needs and protein target from the details you enter. You can also log food and save simple weight and BMI check-ins in your browser.

How the estimates work

The calorie estimate uses a standard resting-energy equation together with the activity level and goal you select. Protein is shown as a general daily estimate based on body weight and goal. Actual needs can differ because of body composition, training, health conditions, medications and other factors.

What your BMI result means

BMI is a screening measure based on height and weight. It can be useful as a broad population-level indicator, but it does not directly measure body fat, fitness or overall health. A single BMI number should not be used as a diagnosis.

Your data stays on your device

The food log and check-in information used by this tool is stored locally in your browser on the device you are using. Clearing browser storage or using a different device may remove or hide those saved entries.

Want a structured weekly plan? Try the TasteWiser Personal Meal Planner, or return to our Nutrition Tools hub.

Methodology and sources

BMI is calculated from weight relative to height and is intended as a screening measure rather than a diagnosis. TasteWiser follows the standard adult BMI formula and category framework described by the U.S. Centers for Disease Control and Prevention (CDC). Daily calorie estimates are predictive estimates based on age, sex, height, weight and activity rather than a direct measurement of metabolism; individual energy needs can differ. Protein targets are general planning estimates and are not a substitute for individualized nutrition care.

Last reviewed: October 2026. Sources are reviewed periodically for major guidance changes.

Important health note

This tool is for general educational purposes only and is not medical advice, diagnosis or treatment. If you are pregnant, under 18, have a medical condition, take medicines that affect weight or appetite, have an eating disorder or history of disordered eating, or need a therapeutic diet, speak with a qualified healthcare professional or registered dietitian before making dietary changes.