Purpose
Macro Nutrient Tracker helps you manage daily protein, carbohydrate, and fat intake based on a calorie target. It combines food logging, custom entries, and progress visualization for consistent diet execution.
Steps
- Set your daily calorie target and adjust protein, carb, and fat ratios.
- Add foods by search or from common food cards.
- If needed, create a custom food with per-100g macro values and serving size.
- Review intake status and macro distribution to compare current intake with your target.
Common Foods (per 100g)
- Chicken breast (cooked): protein 31g, carbs 0g, fat 3.6g, about 165kcal
- Egg: protein 13g, carbs 1.1g, fat 11g, about 155kcal
- Rice (cooked): protein 2.7g, carbs 28g, fat 0.3g, about 130kcal
- Salmon: protein 20g, carbs 0g, fat 13g, about 208kcal
- Broccoli: protein 2.8g, carbs 7g, fat 0.4g, about 34kcal
- Oatmeal: protein 16.9g, carbs 66g, fat 6.9g, about 389kcal
- Milk: protein 3g, carbs 4.8g, fat 3g, about 54kcal
- Banana: protein 1.1g, carbs 23g, fat 0.3g, about 89kcal
Calculation Rules
- Protein and carbohydrate use
4 kcal/g, fat uses9 kcal/g. - Target grams are converted from calorie target and macro ratios.
- Progress bars use current grams vs target grams, while the donut chart uses actual calorie share.
Use Cases
- Fat-loss phases that require strict calorie and macro control.
- Muscle-gain plans focused on protein and total intake consistency.
- Daily meal logging, prep review, and periodic nutrition adjustment.
Nutrition Tips
- Protein: in fat-loss or strength phases, a common range is 1.2-2.0g per kg body weight.
- Carbohydrate: increase on training days and reduce on rest days to balance performance and total intake.
- Fat: keep around 20%-35% of total calories and prioritize quality sources such as fish, nuts, and olive oil.
Notes
- Food nutrition values are for quick reference; verify with package labels or trusted databases when needed.
- Keep ratio total at 100% for accurate target grams.
- All calculations and logs run locally in your browser.