Meal Tracker
Build your meal by selecting foods and adding the quantity you ate. The accordions below will show the total combined nutrition for your entire meal.
Today's Meal
| Food Item | Quantity (g) | Protein (g) | Carbs (g) | Fat (g) | Calories (kcal) | Action |
|---|---|---|---|---|---|---|
| Add a food item above to start building your meal. | ||||||
Total Meal Nutrition
Meal Insight:
The data below represents the combined total for all foods listed in "Today's Meal". Add or remove items to see the totals update live.
Total Calories
0
kcal
Total Protein
0.0
grams
Total Carbs
0.0
grams
Total Fat
0.0
grams
Saturated Fat
0.0 g
0% of Total Fat
Unsaturated Fat
0.0 g
0% of Total Fat
Omega-6 : Omega-3 Ratio
--:--
Ideal is ~4:1 or lower
Fat Quality Insight:
Unsaturated fats (Mono + Poly) are generally heart-healthy. A high Omega-6 to Omega-3 ratio (above 10:1) is linked to inflammation; aim for a balanced ratio closer to 4:1 by increasing Omega-3 sources.
Add food items to see your vitamin totals.
Add food items to see your mineral totals.
Disclaimer: This is an educational estimate based on nutrient data, not medical advice.
Add food items to see the meal scores.
Clinical Health Calculators
Estimate key health metrics using clinically validated formulas.
Your BMI is
--
--
Note: BMI does not account for body composition (muscle vs. fat).
Estimated Daily Calorie Needs (TDEE)
--
Maintenance
--
Basal Metabolic Rate (BMR)
This calculation uses the Mifflin-St Jeor formula.
Generating your meal plan...
Sample Meal Plan:
Fat-Burn Estimator
Estimate your body's primary fuel source (fat vs. carbs) based on your meal's composition.
Disclaimer: This is a conceptual, educational tool, not a medical measurement.
Estimated Fuel Source
--
Add foods to the meal tracker to estimate.
How this is estimated:
This score is based on the ratio of carbohydrates to fats and protein in your meal.
• High-Fat, Low-Carb meals shift the score towards "Burning Fat" (Ketosis).
• High-Carb meals shift the score towards "Burning Carbs" (Glycolysis), as your body prioritizes using glucose for fuel.
Protein Pairing Optimizer
Combine two or more foods to see how their protein profiles complement each other. This tool calculates the combined protein quality of your pairing and suggests other foods to fix any deficits.
Current Pairing
| Food Item | Quantity (g) | Protein (g) | Action |
|---|---|---|---|
| Add food items above to build a protein pairing. | |||
Combined Pairing Score
Total Protein in Pairing
--
grams
Protein Quality Score
--
(Amino Acid Score, Capped at 100%)
Leucine Score
--
(% of WHO Leucine Req.)
Limiting Amino Acid
--
EAA in Shortest Supply
Pairing Optimizer Insight:
Add food items to analyze your pairing's Essential Amino Acid profile.
Meal Tracker
Build your meal by selecting foods and adding the quantity you ate. The accordions below will show the total combined nutrition for your entire meal.
Today's Meal
| Food Item | Quantity (g) | Protein (g) | Carbs (g) | Fat (g) | Calories (kcal) | Action |
|---|---|---|---|---|---|---|
| Add a food item above to start building your meal. | ||||||
Total Meal Nutrition
Meal Insight:
The data below represents the combined total for all foods listed in "Today's Meal". Add or remove items to see the totals update live.
Total Calories
0
kcal
Total Protein
0.0
grams
Total Carbs
0.0
grams
Total Fat
0.0
grams
Saturated Fat
0.0 g
0% of Total Fat
Unsaturated Fat
0.0 g
0% of Total Fat
Omega-6 : Omega-3 Ratio
--:--
Ideal is ~4:1 or lower
Fat Quality Insight:
Unsaturated fats (Mono + Poly) are generally heart-healthy. A high Omega-6 to Omega-3 ratio (above 10:1) is linked to inflammation; aim for a balanced ratio closer to 4:1 by increasing Omega-3 sources.
Add food items to see your vitamin totals.
Add food items to see your mineral totals.
Disclaimer: This is an educational estimate based on nutrient data, not medical advice.
Add food items to see the meal scores.
Clinical Health Calculators
Estimate key health metrics using clinically validated formulas.
Your BMI is
--
--
Note: BMI does not account for body composition (muscle vs. fat).
Estimated Daily Calorie Needs (TDEE)
--
Maintenance
--
Basal Metabolic Rate (BMR)
This calculation uses the Mifflin-St Jeor formula.
Generating your meal plan...
Sample Meal Plan:
Fat-Burn Estimator
Estimate your body's primary fuel source (fat vs. carbs) based on your meal's composition.
Disclaimer: This is a conceptual, educational tool, not a medical measurement.
Estimated Fuel Source
--
Add foods to the meal tracker to estimate.
How this is estimated:
This score is based on the ratio of carbohydrates to fats and protein in your meal.
• High-Fat, Low-Carb meals shift the score towards "Burning Fat" (Ketosis).
• High-Carb meals shift the score towards "Burning Carbs" (Glycolysis), as your body prioritizes using glucose for fuel.
Protein Pairing Optimizer
Combine two or more foods to see how their protein profiles complement each other. This tool calculates the combined protein quality of your pairing and suggests other foods to fix any deficits.
Current Pairing
| Food Item | Quantity (g) | Protein (g) | Action |
|---|---|---|---|
| Add food items above to build a protein pairing. | |||
Combined Pairing Score
Total Protein in Pairing
--
grams
Protein Quality Score
--
(Amino Acid Score, Capped at 100%)
Leucine Score
--
(% of WHO Leucine Req.)
Limiting Amino Acid
--
EAA in Shortest Supply
Pairing Optimizer Insight:
Add food items to analyze your pairing's Essential Amino Acid profile.