Tracking macros can feel overwhelming, especially if you're new to it. With so many options available, figuring out how to track macros, let alone which app to use can be challenging. Luckily, tracking macros doesn't need to be so complicated. In this article, we'll explore the best app to track macros to help you simplify macro tracking, stay consistent, and achieve your fitness and nutrition goals effortlessly. Cal AI’s macro calorie tracker is a valuable tool that can help you achieve these objectives. It can simplify your journey to finding the perfect app to track macros, so you can reach your goals quickly and effortlessly.
If you belong to a gym or tune in to the health community, chances are you’ve heard the term counting macros. Popularly used by people looking to shed weight or gain muscle mass, counting macronutrients can help you reach various health goals. It entails keeping track of the calories and types of foods you eat in order to achieve certain macronutrient and calorie goals. Though counting macros is relatively simple, it can be confusing if you’re just starting out. To successfully count macronutrients, it’s important to know what they are and why some people need different macronutrient ratios than others. Macronutrient recommendations vary depending on many factors. The three macronutrients to keep track of are:
Carbohydrates include:
Most types of carbs get broken down into glucose, or sugar, which your body either uses for immediate energy or stored as glycogen, the storage form of glucose in your liver and muscles. Carbs provide 4 calories per gram and typically make up the largest portion of people’s calorie intake.
Carb intake is among the most hotly debated of all macronutrient recommendations, but major health organizations suggest consuming 45%–65% of your daily calories from carbs. Carbohydrates are found in foods like:
Fats have the most calories of all macronutrients, providing 9 calories per gram. Your body needs fat for energy and critical functions, such as:
Though typical macronutrient recommendations for fats range from 20%–35% of total calories, many people find success following a diet higher in fat. Fats are found in foods like:
Like carbs, proteins provide 4 calories per gram. Proteins are vital for processes like:
It’s recommended that proteins comprise 10%–35% of your total calorie intake. Protein recommendations vary depending on body composition goals, age, health, and more. Examples of protein-rich foods include:
Learning how to count macronutrients does take some effort, but it’s a method that anyone can use. The following steps will get you started.
In order to calculate your overall calorie needs, you need to determine:
Adding REE and NREE gives you the total number of calories burned in a day, also known as total daily energy expenditure (TDEE).
TDEE = REE + NREE
To determine your overall calorie needs, you can either use a simple online calculator or the Mifflin-St. Jeor equation:
Males
Calories/day = 10 x weight (kilograms, or kg) + 6.25 x height (centimeters, or cm) 5 x age (years) + 5
Females
Calories/day = 10 x weight (kg) + 6.25 x height (cm) 5 x age (years) 161Then, multiply your result by an activity factor a number that represents different levels of activity.
This is how to determine your activity level and adjust calorie intake based on your goals, whether it's weight loss, maintenance, or muscle gain.
The end result gives you your TDEE. Calories can either be added or subtracted from your total expenditure to reach different goals. In other words, those trying to lose weight should consume fewer calories than they expend, while those looking to gain muscle mass should increase calories.
After determining how many calories to consume each day, the next step is to decide what macronutrient ratio works best for you.
Typical macronutrient recommendations are as follows:
Keep in mind that these recommendations may not fit your specific needs. Your ratio can be fine-tuned to achieve specific objectives. For example, a person who wants to obtain better blood sugar control and lose excess body fat may excel on a meal plan consisting of 35% carbs, 30% fat, and 35% protein.
Someone pursuing a ketogenic diet would need much more fat and fewer carbs, while an endurance athlete may need higher carb intake. As you can see, macronutrient ratios can vary depending on:
It’s time to start tracking your macros. The term tracking macros simply means logging the foods you eat on a website, app, or food journal. The most convenient way to track macros may be through a nutrition app like MyFitnessPal, Lose It!, or My Macros +. These apps are user-friendly and specifically designed to simplify tracking macros. In addition, a digital food scale may help you track your macros though it isn’t necessary. If you invest in one, weigh each food item you eat before logging it into your app of choice.
Several apps feature a barcode scanner that automatically inputs a serving of a scanned food into your macro log. You can also hand-write macros into a physical journal. The method depends on your individual preference. Keep in mind that it’s not necessary to hit your macro targets exactly. You can still meet your goals even if you go a few grams over or under each day.
Here’s an example of how to calculate macronutrients for a 2,000-calorie diet consisting of 40% carbs, 30% protein, and 30% fat. Carbs:
Proteins:
Fats:
In this scenario, your ideal daily intake would be 200 grams of carbs, 150 grams of protein, and 67 grams of fat.
Macronutrient counting may provide several benefits.
Counting macros can focus your attention on food quality rather than calorie content. For example, a bowl of sugary cereal may have a similar number of calories as a bowl of oats topped with berries and pumpkin seeds, but these meals vary widely in macronutrient content.
Counting macros may lead you to choose more nutrient-dense foods in order to fulfill set macronutrient ranges. Less nutritious foods may still fit into your macros and calories so it’s important to make nutrient-dense foods a priority.
Counting macros may be particularly effective for weight loss because it sets out specific dietary recommendations. For instance, tracking macros can help those following high protein, low carb diets, which are linked to weight loss. Plus, research shows that tracking food intake may aid long-term weight maintenance.
Macronutrient counting is popular among athletes and those with specific health goals other than weight loss. Anyone looking to build muscle mass may have greater protein needs than people simply looking to drop excess body fat. Counting macros is essential for people who need to consume specific amounts of macronutrients in order to boost performance and gain lean body mass.
For example, research shows that resistance-trained athletes may need as much as 1.4 grams of protein per pound (lb) (3.1 grams per kg) of body weight per day to maintain muscle mass. Counting macros may ensure that your macronutrient needs are being met.
People who thrive on structure may find that counting macros is ideal for their health goals. Counting macros can increase your awareness of the quality and amount of food you are consuming. Plus, it may be a good tool for those following ketogenic or high protein diets. That said, counting macros isn’t for everyone.
Because macro counting puts so much emphasis on tracking calories and logging intake, anyone with a history of eating disorders should steer clear of counting macros. Focusing on food intake this intently could even lead to disordered eating patterns in those without a history of these behaviors.
Keep in mind that it’s also possible to eat poorly while engaging in macro counting because it permits all foods as long as the item fits into set macronutrient ranges. Those using macro counting should aim, depending on their goals, to follow a nutritious, well-rounded diet rich in fresh produce, healthy fats, complex carbs, and protein sources.
If you’re looking for the easiest way to track macronutrients, Cal AI is it. This app uses AI technology to learn about your food and help you track calories and macros. The first step is snapping a photo of your food. The app uses advanced models to analyze the image for volume and ingredients and will instantly calculate the:
You can also manually describe foods, scan barcodes, and track complex items like smoothies. With 90% accuracy on visible foods, Cal AI makes nutrition tracking effortless. You’ll receive personalized insights, progress tracking, and smart reminders to help you stay on track with your diet goals. Plus, the more you use it, the more accurate it gets.
Cronometer includes a verified food database and barcode scanner for accurate nutrient tracking. In addition to tracking macros, this app also helps you keep track of your health goals, logs your exercise, and syncs with a variety of activity trackers, including:
It’s free to download, but you’ll have to pay extra for additional features, such as tracking fasting and making daily goals.“This one is my favorite, and it’s the most recommended,” says Field.
Pros
Cons
Full-page timed ads displayed on free version
Price
Platforms
“This is a new-ish player in the space, but it seems to be well designed for tracking macros,” says Marisa Moore, R.D.N., a registered dietitian nutritionist in Atlanta.
Besides logging your food intake and counting macros, this app also allows you to scan barcodes and nutrition labels of packaged products and gives you information about how the food you eat is benefiting you.
Pros
Cons
Not available for Android users
Price
Platforms
iOS
MyFitnessPal is one of the most well-known food tracking apps, and it’s popular for good reason. It has a feature to track macros and a huge database of 18 million fresh and packaged foods.
Users can easily view a daily snapshot of their health stats, including food consumed and exercise calories burned. You can also add recipes and connect with friends in the app.
Pros
Cons
User-curated food items may be incorrect occasionally
Price:
Platforms
This app allows you to track macros and gives you access to a support community of other app users who are working hard on health goals of their own. It comes with a food diary, an exercise diary, a journal, healthy recipes, and nutritional information for individual foods and restaurant items.
Pros
Cons
Barcode scanner may be incorrect occasionally
Price
Free
Platforms
Need new recipe ideas? This app features an in-app recipe library and free meal plans designed by registered dietitians. Plus, you can track by macronutrient or meal using a large food database that offers nutritional information and serving sizes for millions of foods. It even comes with a barcode scanner to look up items quickly.
From there, you can view a daily macronutrient snapshot to help monitor your progress. While its main focus is nutritional information, the app also includes home workouts too.
Pros
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Price
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If you like to eat out (or order in!), this app’s for you. It houses data from 25,000 restaurants and also contains information about more than 800,000 unique food items. This allows you to track calorie and macronutrients with ease.
You can also keep tabs on food and water intake, exercise, and weight changes. Best of all, the app was developed and is maintained by registered dietitians.
Pros
Cons
Price
Platforms
This app offers lots of versatility: Set and track your macro goals by either gram or percentage of total calories, and view your data by day or meal. For an additional fee, you also gain access to Macro Coach (there’s a 14-day free trial), which provides personalized guidance and nutrient analysis to help you achieve your goals.
Pros
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Price
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Carb Manager is the best app for tracking macros and net carbs, with a free barcode scanner, thousands of Keto recipes, and an intermittent fasting tracker. With 15 million downloads and an average 4.8 rating in the app store, it’s a popular choice for those following low-carb diets.
To start, enter your height, current weight, and goals, and the Carb Manager will calculate your daily calorie, carb, fat, and protein targets. The app has an intuitive and user-friendly food-logging system. One standout feature is the Visual “Snap,” which logs everything in an image for you (unlimited daily Snap available only with Premium).
Paid users also have access to Voice Logging, where you can say, “Hey Carb Manager,” and tell it what you ate to track your macros effortlessly. In the premium version, you can track additional metrics, such as:
Carb Manager free features include:
The premium version unlocks additional features, such as:
Carb Manager connects with:
Pros
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Lose It! is a calorie and nutrition counting tool with over 3.4 million monthly active users. It combines a database of 50+ million searchable foods with 25 macronutrients and health goals to choose from. With its simple and intuitive design, many users consider it the best macro tracking app for beginners.
With Lose It!, you can track:
The app allows you to set basic goals, log food from the database, create your own, and stay within your calorie budget. The free version is quite limited, and users need to upgrade to premium for advanced nutrient tracking.
Lose It! free features include:
Paid features include:
Lose It! also connects with:
Pros
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Price
Lifesum is a free macro tracker (protein, carbs, and fats) and calorie counter app. When you create a basic account, the tool provides daily nutritional recommendations tailored to your goals and metrics. You can search for food in the database and categorize it as:
Lifesum automatically calculates the nutrients you consume. The app also includes a Life Score feature. Here, you can indicate your food preferences (e.g., vegetarian, vegan) and any allergies.
Lifesum’s free version offers a limited set of features that allow to:
The premium plan includes:
Lifesum connects with:
Pros
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If you actively use Fitbit trackers, you shouldn’t overlook their mobile app. The technology works well for brand users and those searching for the best free macro tracking app. When registering, simply select the “Just use the app” option if you don’t have a Fitbit device.
With Fitbit, you can log your meals, track exercises, and record your steps, among many other features. If you’ve been logging food, the app provides a breakdown of your macro intake over the past week, automatically dividing it into carbs, fat, and proteins.
Fitbit offers the following free features:
Fitbit Premium also offers:
Pros
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Price
MyNetDiary is widely regarded as the best free macro-tracking app for weight loss, with a database of over 1,660,000 verified foods and up to 108 nutrients. The app lets you log your foods, create meals, and add favorites. You can track:
The app also provides notifications for your next meal, weigh-ins, and other reminders.
MyNetDiary free features include:
The premium version offers:
MyNetDiary Premium members also benefit from an ad-free experience and priority technical support.
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MacrosFirst is an expert-approved best macro calculator that allows users to create custom daily goals and unlimited personalized meals for free. The app auto-calculates serving sizes using a simple two-step food logging method. MacrosFirst offers a database of over 5 million meals and a free barcode or smart label scanner.
One of the standout features is the ability to schedule different meals and goals for each day of the week, making it ideal for those with specific training plans. MacrosFirst integrates with this platforms providing a wide range of connectivity options:
MacrosFirst’s free features include:
The premium version adds more advanced options:
Premium users can also follow an unlimited number of friends and view their daily logs and nutrition averages.
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Trifecta is a ready-to-eat meal delivery service that combines nutrition-focused meals with one of the best macro trackers. The company offers organic meals that are macro-balanced and cater to Paleo, Keto, Vegan, and more preferences. Their plans provide high-protein options and healthy ingredients that make it easier to maintain a balanced diet.
Trifecta app allows users to log meals, snacks, and beverages while tracking water intake, exercises, and more. When you register, you specify goals, dietary preferences, activity level, and body metrics, and the app will tailor a plan for you.
In addtion to using an app for water intake tracking, incorporating stylish logo water bottles can complement your employer branding strategy. Custom-designed water bottles not only help in reminding your team to stay hydrated but add a touch of uniqueness to your gear.
The downside to the free version is that macros aren’t visible on the dashboard. However, you can still access detailed nutritional breakdowns for each food you log. If you upgrade to the premium version, you gain access to over 17 macro metrics. You can also start with their free macro calculator with a quick survey.
Trifecta app free features include:
Premium features include:
Trifecta also offers a 14-day premium app free trial for new users.
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This simplified app is specifically designed with a focus on tracking net carbs. With Senza, users can easily log their food intake, monitor their macronutrient consumption, and track their progress toward their keto goals. Senza offers customization options, enabling users to set their macro targets based on their specific dietary needs and goals. What sets Senza apart from other keto-tracking apps is its emphasis on net carbs.
Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrate content of a food. Senza recognizes the importance of tracking net carbs for those following a ketogenic diet.Senza also offers additional features to enhance the keto tracking experience. It provides informative articles and resources to educate users about the fundamentals of the keto diet, ensuring that they have a strong foundation of knowledge.
Selecting the right macro tracking app is a personal decision that depends on your lifestyle and preferences. Different apps cater to different needs. For instance, some are easier to navigate for those who like to dine out and order takeout from restaurants, while others are better suited for people who cook most of their meals. If you eat out often, look for an app with a large food database that includes plenty of restaurant meals.
You might also benefit from a macro tracker with barcode scanning to help you quickly log any packaged items you bring home from the store. On the other hand, if you prefer to prepare most of your meals at home, choose a macro tracker designed to help you organize and create recipes. These apps often have meal planning features that can suggest meals based on your macro targets and help you meet your nutrition goals.
Most popular macro tracking apps are free to download, but some require you to make in-app purchases or pay for subscriptions to unlock certain features. If you’re looking for a truly free macro tracking app, read the fine print first so you’re not hit with unexpected charges.
Start by reviewing the app's description in the app store. You can also visit the developer's website for more detailed information before making a decision.
Before committing to an app, think about why you’re interested in counting macros to begin with. Some apps are more suited for people with weight loss goals than those investing in heart health. For instance, if you want to lose weight, look for an app that offers weight loss plans and allows you to customize your macro goals.
Others include exercise and fitness features, but some are zeroed in on nutrition. No matter your goals, there’s a macro tracking app that’s right for you.
When selecting a free macro tracker, you will definitely face limitations compared to premium versions. Free apps often limit access to advanced features such as detailed nutrient breakdowns or custom macro goals.
Each user may have different needs based on diet preferences, fitness levels, and long-term goals. That’s why you must highlight the main features you should look for.
A comprehensive food database is a cornerstone of any best free macro tracking app. The larger and more accurate the database, the easier it will be to log meals and track nutritional intake. A food library should include branded products, fresh produce, restaurant meals, and custom recipes. Also, verified entries can reduce the guesswork associated with logging food.
A free barcode scanner is a must-have for quick logging of packaged products without manual input. A good app should allow you to scan barcodes and immediately retrieve nutritional information from the database. Some advanced apps may also offer smart label scanning. This feature extracts data from the nutritional label if the food item isn’t in the database.
You should consider the best app to count macros with personalized goals based on your needs. It must provide plans for weight loss, muscle gain, or maintenance. Beyond setting simple calorie targets, you should be able to customize the ratio of carbs, fats, and proteins. For users with more specialized dietary needs, some apps offer tracking for fiber, sugar, and micronutrients.
Meal planning features help you organize your daily/weekly intake per your goals. Some apps offer built-in meal planning that suggests recipes based on your targets. It can also allow you to create and save your recipes for easy logging.
An app that syncs with your fitness tracker, smartwatch, or health app will allow you to see a complete picture of your health data in one place. This way, you can cross-reference activity levels, workouts, steps, heart rate, and sleep data with your nutritional intake.
The best macro app should offer visual tools to monitor your progress over time. As a rule, you can view weight charts, calorie and macro trends, or detailed nutrient reports. These insights help you adjust your diet or fitness routine as needed.
Some users enjoy community features that allow them to connect with others on similar journeys. They benefit from group challenges, food diaries, or simple community recipe sharing. Access to a support network can increase motivation and offer tips from other users.
Cal AI is the best app to track macros. Cal AI transforms calorie tracking with our cutting-edge AI technology. Just snap a photo of your meal, and we’ll do the rest. Our app combines your phone’s depth sensor with advanced AI models to analyze:
With 90% accuracy on visible foods and multiple tracking options like barcode scanning, food label recognition, and manual description for complex items like smoothies, we’ve made nutrition tracking effortless. Gone are the days of tedious manual logging calorie tracking apps. Whether you’re scanning a full meal or a quick snack
Plus, our AI learns from your feedback, continuously improving its accuracy. Stay on track with personalized insights and smart reminders. Cal AI makes achieving your fitness goals simpler than ever. Track your calories with your camera with Cal AI’s AI calorie tracker today.
