Track calories and macros for free: choose an app that fits your needs

Three tasks to distinguish

Logging a meal you have already eaten, reviewing a suggested target and planning future meals are three different tasks. If you only want to keep a food diary, start by testing manual entry and the calorie and macronutrient display. If you mainly want help deciding what to cook, check the planning features and which subscription includes them separately.

The word “free” needs to refer to a specific feature. A subscription trial does not mean that every feature stays free without limits.

References: [2]

What’s free and what requires Pro in Sthenia

This table covers manual tracking and meal-plan features. It does not describe other entry methods as free. Costs are estimates based on manually maintained reference prices for France, not live store prices; unmatched prices and whole packs can change the checkout total. See the [budget method](https://sthenia.app/en/guides/how-sthenia-estimates-your-grocery-budget).

References: [2]

Try logging a familiar meal before changing your habits

Choose a meal you know well. Enter the foods and quantities you want to log, then review the units and food entries you selected. Next, view your day and check that you can find the information you expect.

Ask yourself three questions: can I correct an entry? Are the calories and macros easy for me to read? Does the task I care about remain available without a subscription? This test assesses how the interface works for you; it does not measure nutritional accuracy or sporting results.

References: [2]

A food diary and a meal plan serve different purposes

If you already know what to cook and buy, you can start with free manual tracking. If you need help with upcoming meals, Sthenia Pro offers a personalised seven-day plan linked to a grocery list with quantities. Your profile, sport and goal are used to estimate targets; they do not measure your individual metabolism.

To organise your shopping around the meals you have chosen, also check which foods you already have. The advice to plan meals before shopping appears in EPA’s guidance. Sthenia’s plan calculations are explained in the nutrition method.

References: [1][2]

The plan’s budget remains an estimate

The Pro budget is an ideal target, with a warning threshold set at that target plus 10%. A plan between the two may be offered without a warning; above the threshold, it may still be provided with a warning. This is not a hard spending cap. Reference prices for France are maintained manually, without store synchronisation. Ingredients without a matched price and the need to buy whole packs can create a difference between the estimate and the checkout total. See the budget method.

References: [2]

References: [2]