Free daily nutrition tracker

Health Metrics by OurWellWisher

Estimate your daily nutrition targets and keep track of your meals in one simple place.

Your tracker data stays in this browser unless you choose to export it.

Step 1

Set up your nutrition profile

We use your age, body measurements and activity level only to estimate starting targets.

Display name Optional Stored only in this browser. Age This tracker is designed for adults aged 18 and above. Biological sex used by the equation The published equation uses sex-specific constants.

Height

Enter your current height without footwear.

Current weight

Use a recent measurement for a more useful estimate.

Activity level Choose the level that best reflects an average week. Goal Loss and gain presets adjust estimated maintenance calories by 10%. Macro approach Shown as protein / carbohydrate / fat. Dietary preference Used to prioritise relevant foods in search. Allergies or foods to avoid Optional This creates a visible reminder only; it does not guarantee allergen detection.

Step 2

Your daily tracker

Set up your profile to calculate daily targets

You can still explore the tracker, but personalised calorie and macro targets appear after profile setup.

Set Up Profile

Customise meal calorie allocation

Total: 100%

Step 3

Daily summary

A neutral overview of what you have logged.

Add your meals to see a daily summary.

Meal-by-meal breakdown
Meal	Calories	Protein	Carbs	Fat	Fibre

Your records

History and data control

Review seven days, make a backup or remove locally stored information.

Import Backup

Data saved in this browser does not automatically appear on another device. Clearing browser data can remove it, so export a backup when needed.

Method and privacy

How Health Metrics works

How daily calories are estimated

The tracker estimates resting energy needs with the Mifflin–St Jeor equation, then applies an activity multiplier. Loss and gain presets adjust estimated maintenance calories by 10%.

How macro and fibre targets are calculated

Your selected percentages divide calories between protein, carbohydrate and fat. Protein and carbohydrate use 4 kcal per gram; fat uses 9 kcal per gram. The general fibre planning target uses 14 g per 1,000 kcal and is not a personalised prescription.

Why food values may differ

Brands, recipes, cooking methods, oil and serving sizes change nutrition. Prepared-dish values are estimates; edit the quantity to reflect what you ate.

Privacy and data storage

Version 1 stores your profile and tracker records in your browser. No account is required and the plugin does not send tracker data to OurWellWisher servers.

Medical notice

These figures are general estimates for educational and planning purposes. They are not a diagnosis or personalised medical advice.

Seek professional guidance if you are pregnant or breastfeeding, under 18, have diabetes, kidney or liver disease, an eating disorder or history of disordered eating, take medication affected by food intake, have undergone bariatric surgery, or need a therapeutic diet.

Frequently asked questions

Is this tracker free?

Yes. All features in this version are free and there are no locked plans or upgrade prompts.

Are the calorie and macro targets exact?

No. Equations provide general estimates. Real energy needs vary, so treat the result as a starting point.

Where is my tracker data saved?

Your profile and entries are stored locally in this browser. Use Export JSON to create a portable backup.

Why can the same dish have different nutrition?

Ingredients, serving size and cooking fat vary between homes, restaurants and brands. Review the listed measurement basis before logging.

Can I add my own food or recipe?

Yes. Use Add Custom Food or Create Recipe inside the food panel. User-entered values remain editable.

Calculation and food-data sources

Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Public-domain/CC0 nutrition data.
U.S. National Institute of Diabetes and Digestive and Kidney Diseases. Dietary fibre guidance: 14 g per 1,000 calories.