Nutrition Tracker – Track Your Meals and Nutrition
📊 Today's Nutrition
Calories
1,247
/ 2,000
Carbohydrates
156g
/ 250g
Proteins
89g
/ 150g
Fats
45g
/ 67g
🍽️ Add Meals
Breakfast
Oatmeal
50g
185 kcal
Milk 1.5%
200ml
96 kcal
👨🍳 Healthy Recipes
🥗
Mediterranean Salad
Tomatoes, cucumbers, olives, feta cheese
🐟
Grilled Salmon
Salmon, lemon, herbs, vegetables
🥤
Green Smoothie
Spinach, banana, apple, ginger
💡 Nutrition Tips
🥗 Balanced Diet
- 5 servings of fruits & vegetables daily
- Choose whole grains
- Adequate protein (1g/kg body weight)
- Healthy fats in moderation
⏰ Meal Timing
- Regular meals (3-5 times daily)
- Breakfast within 1h of waking
- Last meal 3h before sleep
- Drink water between meals
📊 Portion Control
- Palm = Protein portion
- Fist = Carbohydrate portion
- Thumb = Fat portion
- Two hands = Vegetable portion
Frequently Asked Questions
How many calories should I eat daily?
This depends on your age, gender, weight, height, and activity level. Use our calorie calculator for a personalized recommendation.
Which macronutrients are important?
Carbohydrates (45-65%), proteins (10-35%), and fats (20-35%) should be balanced. Proteins are especially important for muscle building and satiety.
How can I lose weight healthily?
A moderate calorie deficit of 300-500 kcal daily, balanced nutrition, regular exercise, and adequate sleep are key to success.