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// Nutrition

Protein Tracker

Sophie Laurent Sophie Laurent Reviewed by Marco Bellini Methodology →

A free online protein counter: search USDA foods, tap to log each meal and see how many grams are left to your daily target, with no account and no sign-up.

Today · Protein

0.0 of 120 g target

Log your first food to start

0%
of target
0
kcal
–
g per 100 kcal
Default target

Spread across the day

grams per meal

Today's log

Breakfast

0.0 g

    Nothing logged yet.

    Lunch

    0.0 g

      Nothing logged yet.

      Dinner

      0.0 g

        Nothing logged yet.

        Snacks

        0.0 g

          Nothing logged yet.

          Values from USDA FoodData Central (SR Legacy), per 100 g. Your log stays on this device. Not medical advice.

          Add food

          Share your day

          Adds your top 3 foods of the day to the image.

          How the protein tracker works

          1. Set your daily target. Type a number of grams or pick a preset. If you do not have a number yet, the Protein Intake Calculator gives a range for your weight and goal, and its result opens this page with the target filled in.
          2. Find a food. Search more than 1,700 foods by name, or pick one of your favorites or recent foods. Choose a household measure, such as a cup or a slice, or enter the weight in grams, then set the quantity.
          3. Log it to a meal. Tap Add and the food goes to breakfast, lunch, dinner or snacks. The meal follows the time of day, and you can switch it before adding.
          4. See what is left. The ring shows the grams logged against your target and the bar splits them by meal. The History tab keeps 30 days of totals, averages and your logging streak.

          Where the food values come from

          Every food in the search comes from USDA FoodData Central, SR Legacy (April 2018) [1], a public-domain dataset from the U.S. Department of Agriculture. The tracker keeps protein, calories, carbohydrate and fat per 100 g and scales them to the portion you choose, so a value can differ slightly from the label of a packaged product. The figures describe foods, not your needs: this page is not medical advice.

          Your log stays on this device, in this browser. Nothing from it leaves the device unless you choose to share a day image or save your results by email.

          To compare foods by protein per 100 g or per 100 kcal, see the protein foods hub.

          Frequently asked questions

          How do I use this protein tracker to log my intake each day?

          Set a daily target in grams, then add each food as you eat it: search by name, choose a household measure or a weight, set the quantity and tap Add. The total, the grams left and the split by meal update at once, and a new day starts at midnight in your local time.

          Where do the protein and calorie values in the tracker come from?

          Every value is taken from the SR Legacy release (April 2018) of USDA FoodData Central, a public-domain food composition dataset from the U.S. Department of Agriculture. Values are stored per 100 g and scaled to the portion you log. Packaged products can differ, so for a branded food the label on the pack is the closer match.

          Can I log a food that I cannot find in the search?

          Yes. Open the custom foods list in the add sheet, choose New custom food, give it a name and enter the grams of protein per serving, plus calories if you know them. It is saved on this device next to your favorites and recent foods, so you can log it again without retyping it.

          Where is my protein log stored, and what happens if I clear my browser data?

          The log lives in this browser's local storage on this device only; there is no account and no copy on a server. Clearing site data, browsing in a private window or switching to another browser or device starts an empty log, and days older than 30 are removed automatically. Export a CSV first if you want to keep a record.

          How do I find a daily protein target to track against?

          The NoGymLab Protein Intake Calculator gives a range in grams per day from your bodyweight and goal. Its result links to this tracker with the upper end of that range already set as your target, and you can change the number here at any time.

          How can I export my protein history?

          Open the History tab and choose Export CSV. The file has one row per day for the last 30 days, with the protein total, the target, calories and the grams logged at each meal, and it opens in any spreadsheet app.

          Sources

          1. U.S. Department of Agriculture, Agricultural Research Service (2018). FoodData Central: SR Legacy (April 2018). USDA FoodData Central. Link