Free AI tool

What should I eat?

Late afternoon, a few hundred calories left, and no idea what fits? Enter what is left of your day, with protein, carbs or fat if you track them, pick the meal, and get three different ideas. Each one lists its ingredients by weight, with calories and macros we compute from USDA data, and says plainly whether it lands close, under or over your number.

What is left of your day?

How the meal ideas are made

You enter numbers and pick from lists: the calories left, optionally protein, carbs and fat left, the meal and a diet. Nothing else is sent. What is kept for a while is described in the questions below.
Google Gemini, the AI model, suggests three different ideas for that meal, aiming at your calories without going over, and gives each ingredient a weight.
We match every ingredient to a food in our USDA-based database and count it at USDA's values for that weight.
We add up each idea and compare it with your numbers ourselves. The fit you see is our arithmetic, not the AI's claim about its own idea.

What close, under and over mean

An idea is a close fit when its counted calories are within a tenth of your number, or within 50 kcal for a small snack. Outside that, it says under or over, and by how much. When you gave protein, carbs or fat, each one shows how far the idea is from it in grams.

The AI is asked not to go over your calories, but it does not always land where it aims, which is exactly why we check. An idea that comes in under leaves room for a piece of fruit or a drink; one that comes in over can be made smaller. If an ingredient that adds energy could not be matched to USDA data, the idea gives no fit at all: its counted total is below the real one by an amount we cannot know.

How close the numbers are

The calories and macros of every counted ingredient are the USDA FoodData Central values for 100 g, scaled to the weight given. They describe that weight of that food. Your portion will differ from the suggestion unless you weigh it, and brands and recipes vary, so treat the totals as a close guide rather than a measurement.

Ingredients are matched strictly by name and preparation: cooked rice is not raw rice, roast chicken is not raw chicken. An ingredient that does not match is shown and not counted. Read how accurate AI calorie counting is for the wider picture.

Getting ideas that fit

Take the numbers from your tracker as they are right now, after everything you have logged today.
Leave out the macros you do not track. Every target you add narrows the ideas; protein is the one the AI favours.
Pick the meal honestly: a snack-sized number at dinner time gets snack-sized ideas.
Use the diet choice to rule foods out, and still read the ingredients: it is a preference, not an allergy check.
Weigh the main ingredients when you make an idea. The weights are what the numbers describe.

Worked examples

Targets we made up and ideas we wrote and checked by hand, then ran through the tool's own nutrition and fit steps: every number is computed from USDA FoodData Central values, the same way a live answer's are.

Lunch with 600 kcal left and 40 g protein

Lunch ideas for 600 kcal and 40 g protein.

Tuna and rice bowl

Spoon the tuna over warm rice with sliced cucumber and avocado.

About 569 kcal. Close fit: 31 kcal under your 600; protein 4.2 g under your 40 g.

Tuna and rice bowl: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Tuna, canned in water	140 g	120	27.2 g	0.0 g	1.3 g	USDA: Tuna
Cooked white rice	250 g	325	6.7 g	70.4 g	0.7 g	USDA: White Rice (Cooked)
Avocado	70 g	112	1.4 g	6.0 g	10.3 g	USDA: Avocado
Cucumber	80 g	12	0.5 g	2.9 g	0.1 g	USDA: Cucumber
Total (counted)		569	35.8 g	79.3 g	12.4 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Chicken and hummus wrap

Fill a flour tortilla with sliced roast chicken, hummus, lettuce and tomato.

About 563 kcal. Close fit: 37 kcal under your 600; protein 7.9 g over your 40 g.

Chicken and hummus wrap: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast chicken breast	120 g	198	37.2 g	0.0 g	4.3 g	USDA: Chicken Breast (Roasted)
Flour tortilla	70 g	227	6.1 g	38.9 g	5.0 g	USDA: Flour Tortilla
Hummus	50 g	122	3.7 g	7.5 g	8.6 g	USDA: Hummus
Lettuce	30 g	5	0.4 g	0.9 g	0.0 g	USDA: Lettuce
Tomato	60 g	11	0.5 g	2.3 g	0.1 g	USDA: Tomato
Total (counted)		563	47.9 g	49.6 g	18.0 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Egg and cottage cheese toast

Top wholemeal toast with cottage cheese and sliced boiled eggs, with an apple on the side.

About 566 kcal. Close fit: 34 kcal under your 600; protein 4.0 g under your 40 g.

Egg and cottage cheese toast: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Whole wheat bread	100 g	252	12.5 g	42.7 g	3.5 g	USDA: Whole Wheat Bread
Cottage cheese	100 g	81	10.5 g	4.8 g	2.3 g	USDA: Cottage Cheese (2% Fat)
Boiled eggs	100 g	155	12.6 g	1.1 g	10.6 g	USDA: Hard-Boiled Egg
Apple	150 g	78	0.4 g	20.7 g	0.3 g	USDA: Apple
Total (counted)		566	36.0 g	69.3 g	16.7 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Breakfast with 400 kcal left

Breakfast ideas for 400 kcal.

Greek yogurt with berries and walnuts

Stir the blueberries into the yogurt and top with the walnuts and honey.

About 379 kcal. Close fit: 21 kcal under your 400.

Greek yogurt with berries and walnuts: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Greek yogurt, plain	200 g	194	18.0 g	8.0 g	10.0 g	USDA: Greek Yogurt
Blueberries	100 g	57	0.7 g	14.5 g	0.3 g	USDA: Blueberry
Walnuts	15 g	98	2.3 g	2.1 g	9.8 g	USDA: Walnuts
Honey	10 g	30	0.0 g	8.2 g	0.0 g	USDA: Honey
Total (counted)		379	21.0 g	32.8 g	20.1 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Oatmeal with banana

Cook the oats in the milk until creamy and top with the sliced banana.

About 332 kcal. Under: 68 kcal under your 400.

Oatmeal with banana: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Rolled oats, dry	45 g	175	7.6 g	29.8 g	3.1 g	USDA: Oatmeal (Dry)
Skim milk	200 g	68	6.7 g	9.9 g	0.2 g	USDA: Skim Milk
Banana	100 g	89	1.1 g	22.8 g	0.3 g	USDA: Banana
Total (counted)		332	15.4 g	62.5 g	3.6 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Scrambled eggs on toast

Scramble the eggs gently until just set and serve on the toast.

About 395 kcal. Close fit: 5 kcal under your 400.

Scrambled eggs on toast: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Scrambled eggs	120 g	179	12.0 g	1.9 g	13.2 g	USDA: Scrambled Eggs
Whole wheat bread	80 g	202	10.0 g	34.2 g	2.8 g	USDA: Whole Wheat Bread
Tomato	80 g	14	0.7 g	3.1 g	0.2 g	USDA: Tomato
Total (counted)		395	22.7 g	39.2 g	16.2 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Snack with 250 kcal left and 20 g protein

Snack ideas for 250 kcal and 20 g protein.

Cottage cheese with pineapple

Top the cottage cheese with the pineapple chunks.

About 212 kcal. Close fit: 38 kcal under your 250; protein 1.4 g over your 20 g.

Cottage cheese with pineapple: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cottage cheese	200 g	162	20.9 g	9.5 g	4.5 g	USDA: Cottage Cheese (2% Fat)
Pineapple	100 g	50	0.5 g	13.1 g	0.1 g	USDA: Pineapple
Total (counted)		212	21.4 g	22.6 g	4.6 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Boiled eggs and carrot sticks

Two boiled eggs with carrot sticks and a spoon of hummus.

About 269 kcal. Close fit: 19 kcal over your 250; protein 4.3 g under your 20 g.

Boiled eggs and carrot sticks: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Boiled eggs	100 g	155	12.6 g	1.1 g	10.6 g	USDA: Hard-Boiled Egg
Carrot	100 g	41	0.9 g	9.6 g	0.2 g	USDA: Carrot
Hummus	30 g	73	2.2 g	4.5 g	5.1 g	USDA: Hummus
Total (counted)		269	15.7 g	15.2 g	15.9 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Edamame with an orange

Warm the edamame, sprinkle with a little salt, and have the orange on the side.

About 229 kcal. Close fit: 21 kcal under your 250; protein 1.2 g under your 20 g.

Edamame with an orange: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Edamame, shelled	150 g	182	17.9 g	13.4 g	7.8 g	USDA: Edamame
Orange	100 g	47	0.9 g	11.8 g	0.1 g	USDA: Orange
Total (counted)		229	18.8 g	25.2 g	7.9 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Dinner with 800 kcal left and 50 g protein, 80 g carbs

Dinner ideas for 800 kcal and 50 g protein, 80 g carbs.

Salmon with rice and broccoli

Bake the salmon until it flakes easily and serve with rice and steamed broccoli.

About 727 kcal. Close fit: 73 kcal under your 800; protein 3.0 g under your 50 g, carbs 10.4 g under your 80 g.

Salmon with rice and broccoli: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Salmon, cooked	170 g	350	37.6 g	0.0 g	21.0 g	USDA: Salmon (Cooked)
Cooked brown rice	250 g	280	5.8 g	58.8 g	2.1 g	USDA: Brown Rice
Broccoli, cooked	150 g	53	3.6 g	10.8 g	0.6 g	USDA: Broccoli (Cooked)
Olive oil	5 g	44	0.0 g	0.0 g	5.0 g	USDA: Olive Oil
Total (counted)		727	47.0 g	69.6 g	28.7 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Sirloin steak with potatoes

Grill the steak to your liking and serve with boiled potatoes and green beans.

About 721 kcal. Close fit: 79 kcal under your 800; protein 10.2 g over your 50 g, carbs 1.6 g under your 80 g.

Sirloin steak with potatoes: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Sirloin steak, broiled	170 g	311	51.9 g	0.0 g	9.8 g	USDA: Sirloin Steak (Broiled)
Boiled potatoes	350 g	301	6.0 g	70.0 g	0.4 g	USDA: Boiled Potato
Green beans	120 g	37	2.2 g	8.4 g	0.3 g	USDA: Green Beans
Butter	10 g	72	0.1 g	0.0 g	8.1 g	USDA: Butter
Total (counted)		721	60.2 g	78.4 g	18.6 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Chicken pasta with tomato sauce

Toss cooked pasta with sliced roast chicken, marinara sauce and parmesan.

About 724 kcal. Close fit: 76 kcal under your 800; protein 10.5 g over your 50 g, carbs 8.6 g over your 80 g.

Chicken pasta with tomato sauce: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cooked pasta	250 g	395	14.5 g	77.2 g	2.3 g	USDA: Pasta (Cooked)
Roast chicken breast	130 g	215	40.3 g	0.0 g	4.6 g	USDA: Chicken Breast (Roasted)
Marinara sauce	150 g	75	2.1 g	11.1 g	2.4 g	USDA: Marinara Sauce
Parmesan	10 g	39	3.6 g	0.3 g	2.5 g	USDA: Parmesan Cheese
Total (counted)		724	60.5 g	88.6 g	11.8 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Dinner with 500 kcal left, vegetarian

Dinner ideas for 500 kcal (vegetarian).

Lentil and spinach rice bowl

Warm the lentils with the spinach and serve over the rice with a squeeze of lemon.

About 485 kcal. Close fit: 15 kcal under your 500.

Lentil and spinach rice bowl: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Lentils, cooked	200 g	232	18.0 g	40.3 g	0.8 g	USDA: Lentils
Cooked white rice	150 g	195	4.0 g	42.3 g	0.4 g	USDA: White Rice (Cooked)
Spinach	60 g	14	1.7 g	2.2 g	0.2 g	USDA: Spinach
Olive oil	5 g	44	0.0 g	0.0 g	5.0 g	USDA: Olive Oil
Total (counted)		485	23.7 g	84.8 g	6.4 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Bean and cheese quesadilla

Fill a flour tortilla with mashed black beans and cheddar and toast it in a dry pan.

About 523 kcal. Close fit: 23 kcal over your 500.

Bean and cheese quesadilla: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Flour tortilla	70 g	227	6.1 g	38.9 g	5.0 g	USDA: Flour Tortilla
Black beans, cooked	120 g	158	10.6 g	28.5 g	0.6 g	USDA: Black Beans
Cheddar, grated	30 g	121	6.9 g	1.0 g	10.0 g	USDA: Cheddar Cheese
Salsa	60 g	17	0.9 g	4.0 g	0.1 g	USDA: Salsa
Total (counted)		523	24.5 g	72.4 g	15.7 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Veggie omelette with toast

Cook the eggs with the peppers and mushrooms and serve with a slice of toast.

About 500 kcal. Close fit: exactly your 500.

Veggie omelette with toast: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Eggs	150 g	215	18.8 g	1.1 g	14.3 g	USDA: Eggs
Bell pepper	80 g	21	0.8 g	4.8 g	0.2 g	USDA: Bell Pepper
Mushrooms	80 g	18	2.5 g	2.6 g	0.3 g	USDA: Mushrooms (Raw)
Olive oil	5 g	44	0.0 g	0.0 g	5.0 g	USDA: Olive Oil
Whole wheat bread	80 g	202	10.0 g	34.2 g	2.8 g	USDA: Whole Wheat Bread
Total (counted)		500	32.1 g	42.7 g	22.6 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Breakfast with 350 kcal left, vegan

Breakfast ideas for 350 kcal (vegan).

Peanut butter banana toast

Spread the peanut butter on the toast and top with the sliced banana.

About 336 kcal. Close fit: 14 kcal under your 350.

Peanut butter banana toast: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Whole wheat bread	60 g	151	7.5 g	25.6 g	2.1 g	USDA: Whole Wheat Bread
Peanut butter	16 g	96	3.6 g	3.6 g	8.2 g	USDA: Peanut Butter
Banana	100 g	89	1.1 g	22.8 g	0.3 g	USDA: Banana
Total (counted)		336	12.2 g	52.0 g	10.6 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Oats with almond milk and berries

Cook the oats in the almond milk and stir in the raspberries.

About 324 kcal. Close fit: 26 kcal under your 350.

Oats with almond milk and berries: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Rolled oats, dry	50 g	195	8.4 g	33.1 g	3.5 g	USDA: Oatmeal (Dry)
Almond milk, unsweetened	250 g	38	1.4 g	0.9 g	3.1 g	USDA: Almond Milk (Unsweetened)
Raspberries	80 g	42	1.0 g	9.6 g	0.5 g	USDA: Raspberry
Chia seeds	10 g	49	1.7 g	4.2 g	3.1 g	USDA: Chia Seeds
Total (counted)		324	12.5 g	47.8 g	10.2 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Tofu scramble on toast

Crumble the tofu into a hot pan with the spinach, season, and serve on the toast.

About 330 kcal. Close fit: 20 kcal under your 350.

Tofu scramble on toast: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Firm tofu	120 g	173	20.7 g	3.3 g	10.5 g	USDA: Tofu (Firm)
Spinach	50 g	12	1.4 g	1.8 g	0.2 g	USDA: Spinach
Olive oil	5 g	44	0.0 g	0.0 g	5.0 g	USDA: Olive Oil
Whole wheat bread	40 g	101	5.0 g	17.1 g	1.4 g	USDA: Whole Wheat Bread
Total (counted)		330	27.1 g	22.2 g	17.1 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Lunch with 700 kcal left and 60 g protein, high protein

Lunch ideas for 700 kcal and 60 g protein (high protein).

Chicken quinoa bowl

Top cooked quinoa with sliced roast chicken, chickpeas, cucumber and tomato.

About 673 kcal. Close fit: 27 kcal under your 700; protein 1.4 g over your 60 g.

Chicken quinoa bowl: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast chicken breast	150 g	248	46.5 g	0.0 g	5.4 g	USDA: Chicken Breast (Roasted)
Cooked quinoa	150 g	180	6.6 g	32.0 g	2.9 g	USDA: Quinoa
Chickpeas, cooked	80 g	131	7.1 g	21.9 g	2.1 g	USDA: Chickpeas
Cucumber	80 g	12	0.5 g	2.9 g	0.1 g	USDA: Cucumber
Tomato	80 g	14	0.7 g	3.1 g	0.2 g	USDA: Tomato
Olive oil	10 g	88	0.0 g	0.0 g	10.0 g	USDA: Olive Oil
Total (counted)		673	61.4 g	59.9 g	20.7 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Turkey and egg plate

Sliced roast turkey with boiled eggs, a baked sweet potato and spinach dressed with olive oil.

About 701 kcal. Close fit: 1 kcal over your 700; protein 4.2 g over your 60 g.

Turkey and egg plate: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast turkey breast	150 g	221	45.2 g	0.0 g	3.1 g	USDA: Turkey Breast (Roasted)
Boiled eggs	100 g	155	12.6 g	1.1 g	10.6 g	USDA: Hard-Boiled Egg
Baked sweet potato	250 g	225	5.0 g	51.8 g	0.4 g	USDA: Baked Sweet Potato
Spinach	50 g	12	1.4 g	1.8 g	0.2 g	USDA: Spinach
Olive oil	10 g	88	0.0 g	0.0 g	10.0 g	USDA: Olive Oil
Total (counted)		701	64.2 g	54.7 g	24.3 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Shrimp rice bowl

Toss cooked shrimp with edamame and rice, finished with soy sauce.

About 688 kcal. Close fit: 12 kcal under your 700; protein 1.6 g under your 60 g.

Shrimp rice bowl: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Shrimp, cooked	180 g	214	41.0 g	2.7 g	3.1 g	USDA: Shrimp (Cooked)
Cooked white rice	250 g	325	6.7 g	70.4 g	0.7 g	USDA: White Rice (Cooked)
Edamame, shelled	80 g	97	9.5 g	7.1 g	4.2 g	USDA: Edamame
Soy sauce	15 g	8	1.2 g	0.7 g	0.1 g	USDA: Soy Sauce
Olive oil	5 g	44	0.0 g	0.0 g	5.0 g	USDA: Olive Oil
Total (counted)		688	58.4 g	80.9 g	13.1 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Dinner with 450 kcal left and 20 g carbs, lower carb

Dinner ideas for 450 kcal and 20 g carbs (lower carb).

Cod with roasted vegetables

Roast the zucchini and peppers, then bake the cod on top until it flakes easily.

About 439 kcal. Close fit: 11 kcal under your 450; carbs 9.3 g under your 20 g.

Cod with roasted vegetables: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Cod, cooked	200 g	210	45.7 g	0.0 g	1.7 g	USDA: Cod (Cooked)
Zucchini	150 g	26	1.8 g	4.7 g	0.5 g	USDA: Zucchini
Bell pepper	100 g	26	1.0 g	6.0 g	0.3 g	USDA: Bell Pepper
Olive oil	20 g	177	0.0 g	0.0 g	20.0 g	USDA: Olive Oil
Total (counted)		439	48.5 g	10.7 g	22.5 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Pork tenderloin with cauliflower

Slice roast pork tenderloin and serve it with roasted cauliflower and butter.

About 423 kcal. Close fit: 27 kcal under your 450; carbs 10.1 g under your 20 g.

Pork tenderloin with cauliflower: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Roast pork tenderloin	180 g	265	46.9 g	0.0 g	7.1 g	USDA: Pork Tenderloin (Roasted)
Cauliflower	200 g	50	3.8 g	9.9 g	0.6 g	USDA: Cauliflower
Butter	15 g	108	0.1 g	0.0 g	12.2 g	USDA: Butter
Total (counted)		423	50.8 g	9.9 g	19.9 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Egg and avocado salad

Toss lettuce with sliced boiled eggs, avocado, cucumber and olive oil.

About 429 kcal. Close fit: 21 kcal under your 450; carbs 7.4 g under your 20 g.

Egg and avocado salad: ingredients
Ingredient	Amount	kcal	Protein	Carbs	Fat	Numbers from
Boiled eggs	150 g	233	18.9 g	1.7 g	15.9 g	USDA: Hard-Boiled Egg
Avocado	70 g	112	1.4 g	6.0 g	10.3 g	USDA: Avocado
Romaine lettuce	60 g	10	0.7 g	2.0 g	0.2 g	USDA: Romaine Lettuce
Cucumber	80 g	12	0.5 g	2.9 g	0.1 g	USDA: Cucumber
Olive oil	7 g	62	0.0 g	0.0 g	7.0 g	USDA: Olive Oil
Total (counted)		429	21.5 g	12.6 g	33.5 g

Every ingredient matched a USDA FoodData Central food, so every one is counted, at USDA's values for the amount shown.

Frequently asked questions

Is it free?

Yes. Each visitor gets a few free runs a day, and the free AI tools share a daily budget; when either runs out, the tool says so and resets at midnight.

How do I know how many calories I have left?

Your daily target minus what you have eaten so far. If you do not have a target yet, the calorie calculator estimates one from your height, weight, age and activity, and a tracking app keeps the running total for you.

Why are the ideas sometimes under or over my number?

The AI suggests the ideas and their weights, and we compute their nutrition from USDA data afterwards. When the two disagree, we show our number and tell you how far it is from yours, rather than hide it.

Is this a meal plan or diet advice?

No. These are ideas for one meal, sized to the numbers you give. They are not advice for a medical condition, an allergy or pregnancy, and if a doctor or dietitian set your targets, follow their guidance.

Do you keep what I type?

Not as a record of you. Only your numbers and choices are sent to Google Gemini, and nothing is linked to an account. So that the same numbers can be answered without asking the AI again, the answer may be kept in memory for up to seven days under a keyed hash of what you entered. That stored answer does include the calories, macros, meal and diet you entered, with the three ideas.

Related calculators

Calorie calculator: the daily target your calories left come from.
Macro calculator: daily protein, carbs and fat targets.
TDEE calculator: how many calories a day you burn.
Protein calculator: a daily protein range for your weight and activity.

Know what is left without doing the sums

CalorTracker keeps a running total of your calories and macros as you log, so the number you need here is always on screen. Free to start.

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Meal ideas with nutrition computed from USDA data for the amounts shown: not a meal plan or a measurement, and not medical or dietary advice. If you manage an allergy, an intolerance or a medical condition, or are pregnant, follow your doctor's guidance.