Three Macros

Today's Macros

What did you eat?

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Today's Food

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My Pantry

Foods I actually eat

Empty on purpose. Your pantry is built from the foods you actually eat. Read the label, enter it once, and it is ready for next time. No giant food list. No guessing.

My Macro Goals

Protein target Fat target Net-carb target

Old days keep the goals that were active on that date.

Results

Your starting numbers

Complete the Start Here questions to generate them.

Starting macro results Finish Start Here, then click Get my starting macros. Your three numbers will appear here.

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Learn About Three Macros

Net Carbs Guide

Three common label situations. The numbers below are examples, so always use the values on the food in your hand.

Net carbs are the carb number this tracker uses. Start with Total Carbs. Subtract Fiber, then subtract Sugar Alcohol only when the label lists it.

Example 1

Keto snack bar

Fiber + alcohol

Nutrition Facts

Serving size1 bar (40g)

Protein10g

Total Fat7g

Total Carbs22g

Fiber7g

Sugar Alcohol6g

22 - 7 - 6= 9g NC

Enter in 3 Macros

G 40gP 10gF 7gNC 9g

Example 2

High-fiber wrap

Fiber only

Nutrition Facts

Serving size2 wraps (43g)

Protein5g

Total Fat3g

Total Carbs19g

Fiber15g

19 - 15= 4g NC

Enter in 3 Macros

G 43gP 5gF 3gNC 4g

Example 3

Cooked rice

No subtraction

Nutrition Facts

Serving size1/2 cup (79g)

Protein2g

Total Fat0g

Total Carbs22g

22 - 0= 22g NC

Enter in 3 Macros

G 79gP 2gF 0gNC 22g

Calorie trade idea Fat and net carbs can be flexible with each other. An accepted trade marks the overage as covered and reserves an approximately calorie-equivalent amount from the other macro. Your logged food totals never change. Protein is never traded.

P = 4 cal/g F = 9 cal/g NC = 4 cal/g

5g fat over

5 x 945 calories

45 / 4net-carb conversion

Reserve 12g NC

18g net carbs over

18 x 472 calories

72 / 9fat conversion

Reserve 8g fat

Macro goal starter Use this as a setup cheat sheet, then enter your own numbers in My Macro Goals. This app stays focused on protein, fat, and net carbs.

Lose weight Keep protein strong, keep fat controlled, and set net carbs to the amount you can still enjoy while staying consistent.

Maintain Use steady protein, enough fat to feel satisfied, and more net carbs for flexibility.

Gain muscle Keep protein anchored, strength train at least twice weekly, and add a small amount of fat or net carbs on purpose.

Foods that support your three macros

See what to choose often, why each macro matters, and which foods deserve closer portions.

Choose Often

Protein

Fish and seafood
Skinless chicken or turkey
Eggs and egg whites
Greek yogurt
Cottage cheese
Beans and lentils
Tofu or tempeh
Lean cuts of meat

Fat

Avocado
Olive or canola oil
Almonds, walnuts, and other nuts
Chia, flax, pumpkin, or sunflower seeds
Natural nut butter
Salmon and sardines
Tofu and edamame
Olives

Net Carbs

Beans and lentils
Berries
Leafy and non-starchy vegetables
Oats
Quinoa
Brown or wild rice
Whole-grain breads or wraps
Measured potatoes or sweet potatoes

Limit More Often

Protein

Bacon, sausage, and fatty processed meats
Heavily breaded proteins
Deep-fried chicken or fish
High-sodium deli meats
Protein bars with lots of added sugar
Sugary protein shakes

Fat

Foods with hydrogenated oils or trans fat
Deep-fried foods
Butter- or shortening-heavy meals
Fatty processed meats
Packaged pastries high in saturated fat
Large portions of coconut or palm oil

Net Carbs

Sugary drinks
Candy and pastries
Sweetened breakfast cereals
Large portions of white rice or pasta
Refined breads and crackers
Chips and fries
Sugar-heavy sauces and syrups

General food guidance only. Your medical needs, allergies, and clinician's advice come first.

Start Here Answer a few questions and we'll suggest your starting macro goals. You can always change them later. No selections yet

Goal

Current weight (lb) Age Height (feet) Inches

Sex used for estimate

Activity

Strength training at least twice a week?

Strength training is the signal that tells your body to build muscle. Extra food alone cannot promise muscle gain.

What do you enjoy more?

Protein is not an option here. Your protein target stays anchored.

There is no “fast” setting. Fast is a marketing promise, not a body setting. Pushing too hard can make consistency and muscle retention harder. Real change comes from repeatable weeks, not punishment.

Ready for your result

Today's Macros

What did you eat?

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Today's Food

Protein

Fat

Net Carbs

Protein

Fat

Net Carbs

Protein

Fat

Net Carbs

My Plan

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