Macro tracker for protein, carbs and fat
What a macro tracker does, how protein, carb and fat targets come from your weight and goal, and which numbers are worth getting close to.
What is a macro tracker?
A macro tracker is an app or log that records the protein, carbohydrate and fat in what you eat, not only the calories. Protein and carbs carry about 4 kcal per gram and fat about 9, so the three add up to your energy intake. Tracking them against daily targets shows whether you eat enough protein and how your calories are split.
How it works in FORM
- Choose a goalPick lose weight, gain weight, build muscle or maintain, then enter your body stats and how active you are.
- Review your targetsFORM proposes a calorie target and grams of protein, carbs and fat. Change any of them if you follow a specific plan or a coach’s numbers.
- Log your mealsScan a plate, a barcode or a menu, or type what you ate. Each meal adds its protein, carbs, fat, fiber, sugar and sodium to the day.
- Check the day before dinnerToday shows what you’ve eaten against each target. That’s the moment to see whether dinner needs more protein.
Why track macros, not only calories
Two days with the same calories can look very different. One has 160 g of protein, the other 60 g. If you train, that gap matters more than the total. Protein supports muscle repair and makes meals more filling. Carbohydrate fuels hard sessions. Fat is essential, but at 9 kcal per gram it moves the total fastest. A macro tracker shows the split meal by meal, so you can adjust before the day is over. For the basics of each one, see what macros are.
How FORM sets your targets
FORM starts with energy. It estimates your resting energy with the Mifflin-St Jeor equation (1990), multiplies it by an activity factor, then adjusts for your goal. The weekly pace of change is capped relative to your body weight, so a smaller person isn’t handed the same deficit as a larger one. Then the calories are split three ways.
| Target | How FORM sets it | Example: 80 kg, muscle goal, 2,400 kcal |
|---|---|---|
| Protein | 2.0 g per kg of body weight on muscle goals | 160 g (640 kcal) |
| Fat | About 25% of energy | About 67 g (600 kcal) |
| Carbohydrate | The energy that’s left | About 290 g (1,160 kcal) |
Protein at 2.0 g/kg sits at the top of the 1.4–2.0 g/kg range that the ISSN position stand on protein (2017) gives for most people who exercise. Every number is editable. If you eat low-carb or keto, or a coach has given you targets, type them in. The macro calculator runs the same kind of math on the web, and the protein calculator focuses on protein alone.
Beyond the big three
- Fiber: tracked on every meal. EFSA sets an adequate intake of 25 g a day for adults, and many people eat less. More fiber lifts the daily Health Score.
- Sugar: tracked on every meal. Over 50 g in a day lowers the Health Score.
- Sodium: tracked on every meal. Over 2,300 mg in a day, the limit in the Dietary Guidelines for Americans, lowers the Health Score.
- Micronutrients: when a food matches a USDA entry, FORM adds up to ten: potassium, calcium, iron, magnesium, zinc, vitamin C, vitamin D, folate, EPA and DHA.
One labeling quirk is worth knowing. On US labels, total carbohydrate includes fiber. On EU and UK labels, carbohydrate excludes it, and fiber is listed on its own line. The same cereal can show different carb numbers in different countries without either label being wrong.
Making the protein number realistic
160 g a day sounds like a lot until you split it: four meals of 40 g, or three meals and a snack. The ISSN position stand suggests roughly 20–40 g per meal, spread every three to four hours. For scale, 150 g of cooked chicken breast is about 45 g of protein, two eggs about 12 g, and 200 g of plain Greek yogurt roughly 15–20 g. If breakfast is toast and coffee, the rest of the day has to carry it. A macro tracker makes that visible by noon instead of at bedtime.
When macro tracking helps, and when it doesn’t
It works best with protein as the anchor. Hitting a protein number most days is simple, measurable, and matters for anyone building or keeping muscle. It works less well when every gram becomes a target to hit exactly. Estimates from photos and menus carry error, so chasing the last 3 g of fat at 22:00 is false precision. Aim for the right range across the week.
If tracking starts to feel compulsive, or you have a history of disordered eating, step back and talk to a doctor or dietitian. The same goes for kidney disease, diabetes or pregnancy, where protein and carb targets are a medical question.
How macros connect to training and recovery
Macros are where food meets the rest of the day. The protein target comes from your weight and goal. The calorie target comes from your body and how active you are. Workouts you log in FORM, and runs or rides imported from Apple Health or Health Connect, sit on the same day as the meals that fuel them. The daily Health Score rises with protein, fiber and calories near target, alongside training, steps and sleep. If you lift and want food and sessions in one place, lift and eat shows how that day looks.
FAQ
How much protein do I need a day?
For most people who exercise, the ISSN suggests 1.4 to 2.0 g per kg of body weight a day. FORM uses 2.0 g/kg on muscle goals, and you can change it.
Should I count net carbs or total carbs?
Net carbs are total carbs minus fiber. EU and UK labels already list carbs without fiber, while US labels include it. Pick one way of counting and stay consistent.
Can I set my own macro targets?
Yes. FORM suggests targets from your goal, and every one of them, including calories, can be edited.
Do I need to hit my macros exactly?
No. Food estimates carry error, so aim for a range most days. Protein is the one most worth getting close to.
Does FORM track vitamins and minerals?
Yes, up to ten, including iron, calcium and vitamin D, when a food matches a USDA entry. Other foods show calories, macros, fiber, sugar and sodium.