Enter everything you ate across one day. You’ll see which nutrients that day supplied well, which look like gaps, and the specific foods that would close the biggest ones. One day, once — tracking day after day is what the VitalFill app is for.
You’ve already run a day here. Tracking day to day is what VitalFill does — and it’s free at this level of use.
Get VitalFill for iPhone →These change your nutrient targets — a breastfeeding woman needs roughly twice the iodine of a non-pregnant adult, protein is set per kilogram of body weight, and height changes the calorie figure by several hundred a day.
Search and add what you ate. Rough is fine — the point is the shape of the day, not decimal precision.
Tell me where to send them — you’ll see them on the next screen and get a copy by email.
Your name and email are stored so I can send your results and write to you occasionally. The food list and your nutrient totals are not stored — they are used to build this report and the email, and then they are gone.
Enter a full day of food and compare the totals against reference intakes set for your age, sex, weight and life stage. This tool does that using USDA FoodData Central values and the NIH Dietary Reference Intakes. It shows what your food supplied — it cannot tell you whether you have a deficiency, which depends on blood levels, absorption, medication and supplements.
No. One day is a snapshot, and intake varies a great deal day to day. A single low day is normal and means little on its own; a pattern across weeks is what matters. Blood levels are the only way to establish actual nutritional status.
Because USDA generic food data does not carry values for every nutrient. Iodine, biotin, molybdenum and chromium have no values at all in the datasets this tool uses, and manganese and pantothenic acid are missing from the survey foods. Summing a missing value as zero would make everyone look deficient, so those nutrients are shown separately rather than counted as gaps.
Because almost no food contains meaningful vitamin D, so a food-based check flags it for nearly everyone, which makes the flag useless. Vitamin D is mainly a question of sun exposure and supplementation rather than diet, so it is reported on its own rather than ranked among dietary gaps.
The NIH Dietary Reference Intakes — RDA where one exists, Adequate Intake otherwise — selected by age band, sex and pregnancy or lactation status. Protein is scaled to body weight, and energy uses the Mifflin-St Jeor equation with an activity factor.