Log protein, carbs and fat per meal — calories work themselves out from the grams. See today's split, a daily trend chart, and how you're tracking against optional targets. Saves in your browser. Free.
| Date | Food | P | C | F | kcal |
|---|
💾 Saves in this browser only. Calories are calculated from grams (protein/carbs 4 kcal/g, fat 9 kcal/g). A tracking tool, not a source of nutrition targets — for a split suited to you, talk to a GP or accredited dietitian.
Key takeaways:
A macro tracker logs the three macronutrients — protein, carbohydrate and fat — in grams, rather than calories alone. Two meals with the same calorie count can have very different macro splits, which matters for training goals, appetite and body composition. This tool takes the grams you enter, works out the calories with the standard 4/4/9 factors, and gives you a daily total and split.
There's no food database — you enter the numbers from a label or a source you trust — which keeps it fast and keeps your log entirely private.
Calories tell you energy in; macros tell you where it came from. A 600-calorie meal that's mostly protein behaves very differently — for hunger, recovery, and body composition — than a 600-calorie meal that's mostly fat and refined carbs. Logging grams instead of calories alone is what lets the split chart actually mean something.
Pair this with the Protein Tracker if protein is your main focus, the Calorie Intake Tracker for a simpler total-only log, and the Calorie Calculator to estimate a daily energy target first.
How are calories calculated from macros?
Protein and carbs are counted at 4 calories per gram, fat at 9 calories per gram — the standard Atwater factors. Calories shown here are derived from the grams you log, not entered separately.
What macro split should I aim for?
There's no single correct split — it depends on your goals, activity and preferences. This tool tracks what you log; for a target split suited to you, a GP or accredited dietitian can advise.
Where is my macro data stored?
Entirely in this browser's local storage. Nothing is uploaded or sent to a server. Export a CSV if you want a backup or to move to another device.
Can I set daily macro targets?
Yes — enter optional protein, carb and fat targets in grams and today's summary shows how close you are to each.
Does this look up food macros for me?
No — there's no food database. You enter the grams of protein, carbs and fat yourself, from a label or a source you trust, and the tool handles the totals, split and chart.
Is this medical or nutrition advice?
No. This is a tracking tool only, not a source of dietary recommendations. Speak with a GP or accredited dietitian for guidance suited to you.