What Are Macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Tracking macros gives you more control than just counting calories alone.
Protein
Builds and repairs muscle. Essential for recovery and maintaining lean mass during weight loss.
4 calories per gram
Carbohydrates
Primary energy source. Fuels workouts and supports athletic performance.
4 calories per gram
Fat
Supports hormone production, nutrient absorption, and sustained energy.
9 calories per gram
Why Track Macros Instead of Just Calories?
Better Body Composition
200 calories from chicken breast affects your body differently than 200 calories from candy. Macro tracking ensures you're eating the right balance for muscle gain or fat loss.
Optimize Performance
Athletes and lifters need adequate protein for recovery and carbs for energy. Tracking macros helps you fuel workouts properly.
Preserve Muscle During Weight Loss
High-protein macro targets help you maintain muscle mass while losing fat, leading to a leaner, more defined physique.
Fine-Tune Your Diet
Macro tracking reveals patterns in your diet. Maybe your protein is low, or your carbs are too high—you can't fix what you don't measure.
Free Macro Tracker Features
Real-Time Macro Progress Bars
See protein, carbs, and fat update instantly as you log food. Visual bars show exactly how much of each macro you have left for the day.
Automatic Macro Goals
Set your fitness goal (muscle gain, fat loss, maintenance) and get research-based macro targets calculated automatically.
Custom Macro Targets
Override the defaults and set your own custom protein, carb, and fat goals. Includes 6 one-tap macro presets (High Protein, Keto, Zone, etc.).
Barcode Scanning
Scan product barcodes to instantly log macros. 220,000+ products in the database. Completely free, no daily limits.
Weekly & Monthly Macro Averages
See your average protein, carbs, and fat intake over the last 7 or 30 days. Track consistency over time.
Daily Macro Line Chart
Visualize your macro intake over time with interactive charts. See trends and identify patterns in your nutrition.
How the Macro Tracker Works
Set Your Profile & Macro Goals
Enter your age, weight, height, and fitness goal. The app calculates optimal macro targets based on your TDEE and research-backed formulas. Or set custom targets if you have specific ratios in mind.
Log Your Meals
Scan barcodes, pick from thousands of common foods, search branded products, or create custom recipes. The macro breakdown (protein, carbs, fat) is tracked automatically for each entry.
Track Progress in Real Time
Real-time progress bars show protein, carbs, and fat consumed vs. your goals. Check weekly trends and macro averages to see consistency over time.
Popular Macro Splits
The app includes 6 one-tap macro presets for common diet strategies. Choose the split that matches your goals:
High Protein
40/30/30
40% Protein • 30% Carbs • 30% Fat
Best for: Fat loss, muscle retention
Keto
30/5/65
30% Protein • 5% Carbs • 65% Fat
Best for: Ketogenic diet, very low carb
Athletic
30/50/20
30% Protein • 50% Carbs • 20% Fat
Best for: High activity, endurance training
Also includes: Balanced (30/40/30), Low Carb (40/20/40), and Zone (30/40/30) presets
Why Use Our Macro Tracker?
Completely Free
Most macro trackers charge $10-15/month for basic features. This one is free forever. No premium tier, no paywall.
No Ads
Track macros without interruptions. No banner ads, no video ads, no sponsored content cluttering your screen.
No Account Required
Open the app and start tracking immediately. No email, no password, no sign-up friction.
Works Offline
Install on any device and track macros without internet. All your food data stored locally on your device.
Ready to Track Your Macros?
Start tracking protein, carbs, and fat for free. No sign-up, no credit card, no catch.
Launch Free Macro TrackerOpens instantly in your browser—no app store download required