Kitchen tools
Simple, honest helpers for the way you actually cook.
Every number here is an estimate. The math is shown, the equations are named, and nothing is stored on a server. Use what's useful, ignore what isn't. These are general kitchen-planning helpers, not medical or clinical tools.
Calorie and macro calculator
Mifflin-St Jeor equation. Math shown below.
Food database and daily tracker
USDA-based estimates for 50 common foods. Your log saves locally on this device.
Chicken breast, cooked
4 oz (113 g) · 187 cal · P 35g · C 0g · F 4g
Salmon, cooked
4 oz (113 g) · 233 cal · P 25g · C 0g · F 14g
Egg, large
1 egg · 72 cal · P 6g · C 0g · F 5g
Greek yogurt, plain 2%
1 cup (227 g) · 150 cal · P 20g · C 8g · F 4g
Cottage cheese, low-fat
1 cup (226 g) · 183 cal · P 24g · C 11g · F 5g
Tofu, firm
4 oz (113 g) · 88 cal · P 10g · C 2g · F 5g
Black beans, cooked
1 cup (172 g) · 227 cal · P 15g · C 41g · F 1g
Lentils, cooked
1 cup (198 g) · 230 cal · P 18g · C 40g · F 1g
Brown rice, cooked
1 cup (195 g) · 218 cal · P 5g · C 46g · F 2g
White rice, cooked
1 cup (158 g) · 205 cal · P 4g · C 45g · F 0g
Quinoa, cooked
1 cup (185 g) · 222 cal · P 8g · C 39g · F 4g
Rolled oats, dry
1/2 cup (40 g) · 150 cal · P 5g · C 27g · F 3g
Today
Sunday, June 28
0 items
Nothing logged yet. Add foods from the list to get started.
Calories
0
Protein
0g
Carbs
0g
Fat
0g
Fiber
0g
BMI calculator
A quick reference, not a verdict. BMI doesn't account for muscle mass, age, or where weight is carried.
26.6
That's above the typical range. BMI is a population-level screening number, not a diagnosis. Trends over time and how you feel matter more than a single value.
Hydration estimator
A starting point. Hot weather, heavy sweating, and pregnancy raise needs further.
80 oz
About 2.4 liters. Most non-alcoholic, non-caffeinated drinks count, along with water in food.
Build a balanced snack
A protein, a carb, a little fat. That's the whole formula.
These tools are general kitchen-planning estimates for personal use. They are not medical, clinical, or nutrition advice. If you have a health condition, please work with your physician or a registered dietitian for personalized targets.