Free weekly calorie tracker Count calories by the week, not the day.
A big weekend isn't a write-off. Log what you eat and burn each day, and see whether your whole week adds up to a deficit or a surplus.
No account needed to start.
Already tracking with an account? Log in
Why track by the week One heavy day isn't a failed week.
Daily targets make a birthday dinner feel like you've blown it. Your weight follows the balance over days and weeks, not any single one, so My Calorie Pal adds each day's calories in and out into a total for the week.
- Each day shows its deficit or surplus, with a green tick when it meets your daily target.
- Your usual calories out fill in on their own, so a busy day only needs calories in.
- The week total turns into an estimate of the weight you've lost or gained.
Carry-over Went over last week? It carries, once.
If last week ended in surplus, it comes into this week as one small bar to burn off, kept apart from this week's own goal. Every deficit day chips away at it until it's cleared.
- A good week isn't banked, so it never reads as permission to overdo the next one.
- It only carries a single week, so it can't build up into a debt.
- Gaining? It works the other way round: a shortfall gets eaten back.
With a free account. Turn it off any time.
Wednesday
Thursday
Meal calculator Cooked it yourself? Count it properly.
Add each ingredient from its food label, per 100g, per item or as straight calories. Split it into portions and the calories go into your day in one tap.
- Save up to 20 meals you make often and use them again.
- Share the whole recipe, every ingredient and the calories per portion, as one image.
Chicken and pumpkin curry
| Item | Per 100g | Amount | kcal |
|---|---|---|---|
| Chicken breast | 106 | 400g | 424 |
| Basmati rice, dry | 351 | 300g | 1,053 |
| Pumpkin | 26 | 500g | 130 |
| Coconut milk | 180 | 400g | 720 |
| Onion | 40 | 150g | 60 |
Food search Coming soon Log real food, not just numbers.
Search for what you ate, pick how much, and the calories go straight into your day. No more copying figures off the packet.
Insights See the pattern, not just the week.
Charts across the last few months show your balance week by week, how your estimated weight has moved, and which days of the week tend to go over.
It's all worked out on your device, so it works offline too.
And the small things that keep you going
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Lose, gain or maintain
Set a goal and a daily target. Days that meet it get a green tick, and a flame shows when the week's on track.
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Close off the week
On Monday, check Sunday's final calories out and complete last week, so it's locked in and this one starts clean.
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Phone and computer
A free account keeps your weeks in sync. Log offline and it catches up when you're back online.
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Share your week
Turn your week into an image for a friend or a group chat, with the calories in and out hidden if you'd rather.
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No app store needed
It runs in your browser. Add it to your home screen and it opens like an app, in light or dark.
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Your numbers stay yours
Without an account, your weeks never leave your device. Visits are counted, but never your calories, goals or weight.
Free tools and a plain-English guide
Work out your numbers in seconds. No sign-up.
- Weekly calorie budget planner Spread a weekly calorie budget unevenly, with bigger weekends or a treat day.
- Meal calculator Add up a meal from food labels: per 100g, per item or straight calories, split into portions.
- Maintenance calories (TDEE) Estimate the calories you burn each day from your age, height, weight and activity.
- Calorie deficit calculator Work out the daily deficit or surplus to reach a goal weight by a date.
Guide
Calorie deficit 101
Short, plain chapters on how weight loss works and how to track it.
- What a calorie deficit actually is
- Find your maintenance calories Coming soon
- How big a deficit should you pick? Coming soon
- Counting calories in: labels, weighing and home cooking Coming soon
- Calories out: how far to trust your watch Coming soon
- Think in weeks, not days Coming soon
- Why the scale lies: water, salt and whooshes Coming soon
- Progress stalled? How to adjust Coming soon
Questions
Do I need an account?
No. You can start logging straight away, and your weeks are kept on this device. A free account syncs them between your phone and computer and carries a surplus over from last week.
Is it free?
Yes. The tracker, the tools and the guide are all free.
Is there an app to download?
No download needed. It runs in the browser on any phone or computer. Add it to your home screen and it opens like an app.
Where do the calorie numbers come from?
You enter them, usually from food labels, and the meal calculator adds up home cooking. Calories out can come from your watch, or your usual figure fills in for you. Food search is coming soon.
Why track by the week?
Your weight responds to your balance over days and weeks, not any single day. Seeing the week lets you plan around meals out and busy days without feeling like you have failed.
Is this medical advice?
No. My Calorie Pal gives general information, not medical advice. If you have a health condition, are pregnant or have a history of eating disorders, speak to your GP before changing how you eat.
Your week starts today.
No account, no download. Just today's calories.
Start tracking