Food Macro Tracker

Build a daily food log by adding items from the nutrition label. Enter macros per 100 g (scaling to your actual serving size) or directly per serving. Set optional daily targets to see progress bars and remaining budget.

Daily targets (optional — set from IIFYM Calculator)

Calories

Protein g

Carbs g

Fat g

Add food

Quick pick

Protein (g)

Carbs (g)

Fat (g)

Serving size (g)

Calorie Calculation

Calories = protein (g) × 4 + carbs (g) × 4 + fat (g) × 9 Per 100g mode (scaling): Actual macros = (label per 100g) × (serving g / 100)

Macro Calorie Density

Protein	4 kcal/g	Hardest to overeat; highest thermic effect (~25–30%)
Carbohydrate	4 kcal/g	Fuels training; fibre counts ~2 kcal/g on labels
Fat	9 kcal/g	Most calorie-dense; essential for hormones and vitamins

Calculated calories may differ slightly from the nutrition label because fibre is counted at ~2 kcal/g rather than 4, and labels round to the nearest 5–10 kcal. Use the label value as ground truth when available.

How to use

Per 100 g mode

Read the 'Per 100 g' column from a nutrition label. Enter those values, then specify the actual grams you're eating. The calculator scales all macros proportionally — e.g. 150 g of chicken multiplies the per-100g values by 1.5.

Per serving mode

Use this when the label only shows per-serving values and you're eating exactly one serving, or when you've already done the serving-size maths yourself.

Calculated vs label calories

Calories are computed as protein×4 + carbs×4 + fat×9. This may differ slightly from the label because fibre is counted at ~2 kcal/g (not 4), and labels round to the nearest 5–10 kcal.

Tips

•Weigh food raw on a kitchen scale — volume measures (cups, tbsp) can vary by 20–30%.
•Cooked vs raw weight matters: chicken breast loses ~30% weight when cooked; rice more than doubles.
•Set your daily targets using the IIFYM Calculator (/iifym) for a complete picture.