There’s a program called DietPower that tracks food, exercise and a whole slew of other stuff. You enter your current stats and what your fitness goals are and the timeframe that you want to achieve them in. It has the largest database of food and types of activity. It will tell you how many calories you’re eating and burning and what you have to do to stay on track. It’s not just about calories. It also tells you how much nutrition your getting in the form of vitamins, minerals and macro-nutrients. It’s amazing software. However, it’s not free, but it’s way better than anything free out there. You can download it for free and try it out. No credit card required. If you want to continue using it after the trial, then just pay for an unlock key.