Free Macro Calculator & Meal Tracker for Fitness Goals

Friends, glad to see you on my website.

About 10 years ago, I was trying to understand how to properly count calories and macros (protein, fat, carbs), but I kept running into conflicting and often paid information that didn’t actually work. I couldn’t afford a dietitian or coach at the time — I think many of you can relate. So I started figuring it out myself: studying sports nutrition, scientific materials, and asking for advice from trainers with 10–15 years of experience. Over time, I found a system that actually works.

Product List

• This sheet contains a list of foods you use in your daily diet.
• I’ve included the most common and frequently used products. If you don’t see something you usually eat, feel free to add it to the table yourself.
• How to add a new product? Enter its name, then find its macros (protein, fat, carbs) and calories online per 100 g (raw weight) and fill in the corresponding columns. In the last column, specify the protein type with one letter:
  • "a" — animal protein,
  • "p" — plant protein.
  • This is important for accurate calculations.
• Overall, it’s simple and convenient: you can track not only regular foods but also supplements, and accurately calculate your daily macros.