Free Macro Tracker

Track Macros, Not Just Calories

Hit your protein, carb, and fat targets every day. Voice logging calculates macros automatically from 4.5 million foods. See macro breakdown for every meal. Perfect for flexible dieting (IIFYM).

Start Tracking Macros Free

100% Free • No Subscription • Full Macro Data

Everything You Need to Track Macros

Protein builds muscle. Carbs fuel workouts. Fat supports hormones. Track all three effortlessly.

Full protein tracking

See protein content for every food. Track daily totals. Hit your target (0.8-1g per pound of body weight for muscle building). Full amino acid data available.

Carb breakdown

Total carbs, dietary fiber, sugars—all tracked separately. Perfect for low-carb or carb cycling diets. See which foods give you sustained energy vs quick spikes.

Fat tracking with detail

Total fat, saturated fat, trans fat, omega-3s. Track heart-healthy fats separately. Know which fats you're eating and where they come from.

Voice logging calculates macros

Say "grilled chicken breast with rice and broccoli"—macros calculated instantly. Apple Intelligence identifies foods, estimates portions, shows complete macro breakdown.

Daily macro dashboard

See protein, carbs, fat progress at a glance. Color-coded progress bars. Know exactly how many grams left to hit your targets. Real-time updates with every meal.

4.5 million foods

Full macro data for restaurants, brands, whole foods, recipes. USDA Standard Reference database for accuracy. Find any food, see full macronutrient breakdown.

Why Track Macros Instead of Just Calories?

Protein keeps you full

200 calories from chicken keeps you satisfied for hours. 200 calories from candy leaves you hungry in 30 minutes. Tracking protein ensures you stay full while eating fewer calories.

Macros affect body composition

Lose weight eating 1,500 calories of junk food = lose muscle + fat. Lose weight eating 1,500 calories with 150g protein = keep muscle, lose fat. Macros matter for how you look, not just what you weigh.

Performance depends on carbs

Lift weights? Run? Need carbs for performance. Low-carb when training hard = weak workouts. Tracking macros lets you time carbs around workouts for best results.

Flexible dieting freedom

IIFYM (If It Fits Your Macros) = eat what you want as long as you hit macro targets. Want ice cream? Fit it in. Track macros, not food groups. More sustainable long-term.

Sample Macro Targets

Goal	Protein	Carbs	Fat
Muscle Building 2,500 calories	200g (32%)	300g (48%)	55g (20%)
Fat Loss 1,800 calories	150g (33%)	180g (40%)	54g (27%)
Low Carb 2,000 calories	150g (30%)	100g (20%)	111g (50%)
Maintenance 2,200 calories	165g (30%)	248g (45%)	61g (25%)

Note: These are examples. Your optimal macros depend on your age, weight, activity level, and goals. Many people use macro calculators online, then track their targets in Heart Tracker.

Macro Tracking FAQs

How do I calculate my macro targets?

Use an online macro calculator (search "macro calculator" or "IIFYM calculator"). Enter your age, weight, height, activity level, and goal (lose fat, build muscle, maintain). It'll give you protein, carb, and fat targets in grams. Track those targets in Heart Tracker.

Do I have to hit macros exactly every day?

No. Think weekly averages. If you're 20g under on carbs today but 20g over tomorrow, it balances out. Protein is the most important to hit consistently. Carbs and fat have more flexibility.

Does Heart Tracker suggest macro targets?

The app tracks whatever macros you set. It doesn't prescribe targets since everyone's needs are different. Set your own goals based on calculators or what your trainer recommends, then track them in the app.

Can I track fiber separately?

Yes! The app tracks dietary fiber as a separate data point. You'll see total carbs and fiber listed individually for every food. Important for digestion and satiety.