Progress journal.
Keep a local record of weight and calorie intake. Follow the trend over time.
No check-ins yet
Save your first weight and optional calorie intake to start your journal.
Check maintenance with 21 days of records
No account is needed. Records stay in this browser and can be exported to CSV. After your latest 21 consecutive days contain both weight and intake, we compare the first and last seven-day weight averages with mean intake. The midpoints of those averages are 14 days apart.
Mean intake 2,000 kcal; average weight 80.0 → 79.6 kg: 2,000 − (−0.4 × 7,700 ÷ 14) = 2,220 kcal/day
This is a simplified record-based estimate, not a metabolic measurement. Water shifts, menstrual-cycle changes and missing food affect the result. Do not fill unknown intake with zero. Read the accuracy and calibration guide; before you have enough records, the TDEE calculator can provide an initial hypothesis.
Methods & references
An informational tool; no medical review is claimed. Activity factors and caution thresholds are product planning conventions. Citations do not imply endorsement.
Use the estimate as a starting point.
Track weight and intake under consistent conditions for a few weeks. Adjust the estimate to match your longer-term trend.
Keep your plan connected.
Use the same details across your nutrition tools.
TDEE calculator
Find your daily calorie needs.
Explore toolCalorie deficit
Plan a percentage-based calorie deficit.
Explore toolProtein calculator
Estimate daily protein and per-meal amounts.
Explore toolBMR calculator
Understand your resting energy.
Explore toolBMI calculator
Calculate adult BMI and reference ranges.
Explore toolFind your baseline
Enter your details and choose the activity level that looks like an ordinary week.
Choose a direction
Maintain, lose, or gain. Use a manageable change rather than chasing the lowest number.
Check the bigger picture
Track consistent observations over a few weeks. Adjust as your needs change.
How the calculator works
Equations, assumptions and limitations.
How do I edit an existing check-in?
Select Edit below its date. The form fills with that check-in and the save button changes to Update this check-in. One record is kept per date.
Can I undo an accidental deletion?
Yes. Use Undo deletion while this tab is open. Undo history survives a page reload in this tab and is cleared when the tab closes. Newer check-ins are preserved when you restore older ones.
When does the observed-energy estimate appear?
It uses the latest 21 consecutive daily entries with both weight and calorie intake, ending on your latest check-in. Earlier gaps do not invalidate a complete window. When the window is incomplete, the journal explains which date or intake is missing.
Can I move my journal to another device?
You can export the records as CSV for a readable backup. This release does not synchronize or import journals between devices.
Where is my information stored?
Calculations run in your browser. This tab temporarily keeps your working details when switching tools or languages; closing it clears them. Remember my details saves a persistent profile only if you choose it. Journal entries stay in local browser storage. Sharing puts your chosen inputs into the link, where anyone with it can read them.