Macro Tracking records grams of protein, carbohydrate, and fat to hit calorie and performance targets with precision.
| Macro | Calories per gram | Notes |
|---|---|---|
| Protein | 4 kcal | Prioritize daily floor first. |
| Carbohydrate | 4 kcal | Fibrous carbs aid satiety. |
| Fat | 9 kcal | Supports hormones and absorption. |
| Fiber (approx) | ~2 kcal | Part of carbs; energy yield varies. |
| Alcohol | 7 kcal | Does not improve recovery. |
Use a food database, barcode scans, and a scale for cooked weights or labeled servings. Log the full recipe once, then reuse entries. Consistency beats perfection.
Fuel reconciles your macro logs with energy output to adapt daily goals and predict progress. Protein stays stable; carbs and fat flex to fit the day.
Macro Ratios describe how daily calories split across protein, carbs, and fat.
Macros by Meal shows how each meal contributes to your day so you land on target without end-of-day swings.
Protein Quality reflects amino acid profile and digestibility.
Nutrient Density compares vitamins and minerals to calories.
Calorie Targets set daily energy intake to match your goal and training demands.
