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
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, create custom recipes, or describe a meal to AI. The macro breakdown 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.
One Bad Day Doesn't Undo a Good Week
The most common reason people quit macro tracking: they blow one macro on one day and feel like they failed. Body composition changes happen over weeks, not days — and weekly averages are what actually determine the outcome.
The thinking that makes people quit
"I went 80g over on carbs at a birthday dinner Saturday. I might as well not bother tracking the rest of the week."
One 80g carb surplus = 320 extra calories. If you ran a 400-cal deficit the other six days, you're still at a net 2,080-cal weekly deficit. One dinner didn't undo anything.
The thinking that works
Check your 7-day weekly averages. If your weekly average protein is within 10% of target and your average calories are on track, you're making progress — regardless of what any individual day looked like.
Free Calorie Track shows rolling weekly averages for every macro and your calorie total.
Rule of thumb: If your weekly average protein and calories are close to target, body composition will follow. Perfection on individual days is unnecessary and unsustainable.
When You Can't Hit All Three: Prioritize in This Order
Traveling, eating out, unusual day — sometimes hitting all three macros perfectly isn't realistic. When that happens, here's what to protect first and what's most flexible.
Protein — always
Never sacrifice. Hit your protein target even if carbs and fat need to shift to accommodate it.
Protein preserves muscle in a deficit, keeps you full, and has the highest thermic effect — your body burns ~25% of protein calories just digesting it.
Fat — minimum floor
Don't go below ~0.3g per lb of body weight. Dietary fat is required for hormone production — chronically too low causes real problems.
Going under the minimum impairs absorption of vitamins A, D, E, and K and can cause hormonal disruption over time.
Carbs — most flexible
Adjust carbs up or down freely once protein and fat minimums are covered. Fill remaining calories with carbs to hit your target.
Carb needs are highly individual. Athletes need more; sedentary days need less. Let your calorie target drive carbs, not the other way around.
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