Macro Tracking Made Simple

Stop guessing. Start tracking. See results.

You don't need a nutrition degree to track macros. You just need to understand three numbers and stick to them consistently. This guide strips away the complexity and gives you exactly what you need to start tracking today.

What Are Macros?

🥩
Protein
4 cal/g
Builds muscle, keeps you full, prevents muscle loss during fat loss
🍚
Carbs
4 cal/g
Fuels training performance, replenishes glycogen, supports recovery
🥑
Fats
9 cal/g
Hormone production, nutrient absorption, satiety, essential functions

The 5 Step System

01
Calculate Your Targets
Use the calculator below to get your personalized protein, carbs, and fat targets based on your bodyweight and goal.
02
Download MyFitnessPal
Free app, barcode scanner, massive food database. Set your custom macro targets in the app settings.
03
Track Everything You Eat
Scan barcodes, search foods, log as you go. Accuracy matters more than perfection. Aim for 90% compliance.
04
Hit Your Protein First
Protein is non negotiable. Carbs and fats can flex slightly, but hit your protein target every single day.
05
Review & Adjust Weekly
Check your weekly average. Losing weight? Stay the course. Stuck? Drop 100 to 200 calories. Gaining too fast? Add 100 to 200.
Calculate Your Macros

Your Daily Macro Targets

Calories
0
kcal
Protein
0
g
Carbs
0
g
Fats
0
g

Easy Protein Sources

Chicken Breast
31g per 100g
Lean Beef Mince
26g per 100g
Salmon
25g per 100g
Greek Yogurt
10g per 100g
Eggs
6g per egg
Whey Protein
25g per scoop
Cottage Cheese
11g per 100g
Tuna
26g per 100g
Pro Tips for Success
Meal prep on Sundays makes weekday tracking effortless
Weigh food raw for accuracy (most database entries are raw weights)
Create custom meals in MyFitnessPal for recipes you eat often
Don't stress about being 5 to 10g off target. Close enough is good enough.
If you can't track a meal (restaurant, social event), estimate conservatively and move on
Track for 2 weeks minimum before judging if it's working