Fit Day is a great free program to keep track of your calories, exercise, and your goals. It's really easy to make a free account, takes only a minute, and then you enter what you have eaten for the day. It figures it all out and puts it into a pie chart for you so that you can see the breakdown by proteins, fats, carbs, and even alcohol.
You can enter your stats, like your weight, measurements, activity level, etc. into the program. There are several different categories you can enter information into and then the more you enter, the more feedback you will get on the bigger picture. It has a nutrition graph too, that shows how much of the US Recommended Daily Allowance of each vitamin or mineral you are getting from your food.
It shows you the calories eaten for the day and the calories burned. You can track that day by day and see how you are progressing. You can even keep a journal there of your thoughts, and if you want to lose weight, you can track your progress on that too. It's pretty cool entering what you ate for the day and seeing the outcome of it all! Check it out! It's fun, and you may be surprised too!
There is also a version you can upgrade to and pay for, with a free 30 day trial. So far, the free version looks great! According to their website, they have over 4 million members.