Nutrient & Meal Tracker
Build your meals dynamically, adjust ingredient portions, and analyze cumulative macro/micro split ratios.
Add Food Item
~ 150g total
Active Meal Breakdown
| Item | Portion | Calories | Protein | Carbs | Fat | Action |
|---|---|---|---|---|---|---|
| White Rice (Cooked) | 1 cup(s) (150g) | 195 kcal | 4.1g | 42g | 0.5g | |
| Cooked Lentils / Dal | 1 bowl(s) (150g) | 174 kcal | 13.5g | 30g | 0.6g | |
| Chicken Breast (Cooked) | 1 piece(s) (100g) | 165 kcal | 31g | 0g | 3.6g |
Daily Targets Status
Energy (Calories)534 / 2000 kcal
Protein48.6g / 50g
Carbs72g / 250g
Fats4.7g / 65g
Macronutrient Calorie Ratio
Protein
194.4 kcal
Carbohydrates
288 kcal
Fats
42.300000000000004 kcal
Dietary Reference Intake (DRI) Guide
Tracking macronutrients ensures appropriate caloric intake balancing cell structure, endocrine function, and metabolic pathways.
Mathematical Formula
\text{Energy Split: } [1\text{g Protein} = 4\text{ kcal}]
[1\text{g Carbohydrate} = 4\text{ kcal}]
[1\text{g Fat} = 9\text{ kcal}]
Formula Explanation:
- Protein: Essential building blocks for structural recovery and muscular repair.
- Carbohydrates: Primary rapid-use glucose source for systemic ATP production.
- Fats: Crucial component for cellular wall structure and hormone production.
Terms & Abbreviations
DRI Dietary Reference Intake (Recommended daily nutrient targets).
Kcal Kilocalorie (Standard metric heat measurement of food energy).
Macro Macronutrients (Carbohydrates, Proteins, and Fats).
Frequently Asked Questions
The FDA AMDR recommendation is 45-65% Carbs, 10-35% Protein, and 20-35% Fat, adjusted for your activity goals.
Lipids are chemically denser with more carbon-hydrogen bonds, releasing 9 kcal/g compared to the 4 kcal/g from protein or starch.