Macro tracker form
Use automatic settings for guided targets or switch to custom percentages for precise meal planning.
Example data table
This sample meal log shows how daily foods can contribute to your tracked macros.
| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Breakfast | Oats, Greek yogurt, banana | 420 | 28 | 58 | 8 | 9 |
| Lunch | Chicken, rice, mixed vegetables | 610 | 46 | 68 | 15 | 7 |
| Snack | Protein shake and almonds | 290 | 32 | 12 | 14 | 4 |
| Dinner | Salmon, potato, salad | 560 | 38 | 42 | 24 | 8 |
Formula used
The calculator estimates basal metabolic rate with the Mifflin-St Jeor equation.
- Male BMR:
10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 - Female BMR:
10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 - TDEE:
BMR × activity factor - Target calories:
TDEE + goal adjustmentor a custom calorie value - Protein calories:
protein grams × 4 - Carb calories:
carb grams × 4 - Fat calories:
fat grams × 9 - Remaining macro grams:
target − consumed - Per meal targets:
daily macro target ÷ meals per day
In automatic mode, protein and fat are set first from your chosen method. Carbohydrates receive the remaining calories. In custom ratio mode, calories are split by your selected percentages.
How to use this calculator
- Select your unit system, sex, age, body weight, and height.
- Choose an activity level and goal such as fat loss or lean gain.
- Leave the calorie override at zero to calculate calories automatically, or enter a custom target.
- Pick automatic macro settings or define custom protein, carb, and fat percentages.
- Enter your current intake to compare progress against your daily targets.
- Click the calculate button to view results, macro charts, and remaining intake.
- Use the CSV or PDF buttons to export results or example meal data.
FAQs
1. What does this macro tracker calculate?
It estimates daily calories, protein, carbs, fat, per-meal targets, and remaining intake. It also compares consumed macros against targets and shows visual summaries for quicker planning.
2. Which calorie formula does it use?
It uses the Mifflin-St Jeor equation for basal metabolic rate, then multiplies by an activity factor to estimate total daily energy expenditure.
3. When should I use automatic mode?
Use automatic mode when you want practical macro targets from body weight and calorie needs. It is useful for general nutrition planning, fat loss, maintenance, or muscle gain.
4. When is custom ratio mode better?
Custom ratio mode works well when a coach, dietitian, or plan requires a fixed macro percentage split. Ensure the three percentages add up to 100.
5. Why do carbs change after protein and fat?
In automatic mode, protein and fat are anchored first because they often protect muscle, hormones, and satiety. Carbohydrates then fill the remaining calorie budget.
6. Can I track meals already eaten today?
Yes. Enter your consumed protein, carbs, and fat in the tracker fields. The calculator updates total calories and shows how much remains for the day.
7. Are the results medical advice?
No. This tool supports planning and education. People with medical conditions, pregnancy, eating disorders, or therapeutic diets should seek individualized guidance from a qualified professional.
8. How often should I update my targets?
Review targets when body weight, activity, goals, or training volume changes. Many people reassess every two to four weeks for better accuracy.