Track macros without the hassle

Macros are protein, carbs and fat. Tracking them tells you where your calories come from, not just how many you eat, and Fituba adds them up for you from one message.

What each macro does

Calories per gram
Macro	Energy	What it's for
Protein	4 kcal per gram	Helps build and maintain muscle.
Carbs	4 kcal per gram	Main energy source, especially for training.
Fat	9 kcal per gram	Supplies energy and helps absorb vitamins A, D, E and K.

That's why 10 g of fat has more calories than 20 g of protein: 90 kcal vs. 80 kcal. Alcohol isn't an essential macro, but it counts too: 7 kcal per gram.

Example: how to read your day's macros

A 2,000-calorie day with 120 g protein, 245 g carbs and 60 g fat breaks down like this:

Breakdown of a sample day
Macro	Grams	Calories	% of the day
Protein	120 g	480 kcal	24%
Carbs	245 g	980 kcal	49%
Fat	60 g	540 kcal	27%
Total		2,000 kcal	100%

Arithmetic example, not a recommendation: your goals depend on you and your provider.

How to track macros in Fituba

Type what you ate. Each food shows its protein, carbs and fat, and your day adds it all up.
Your goals in view. My day compares each macro with your goal and tells you how much is left.
Exact labels. If you have the label, use Manual or type its values in your message.
Trends. Check protein and calories over 7, 30 or 90 days, not just today.

How to set your macro goals

A general starting point: estimate your calories, set protein by body weight, keep fat near 30% of calories and fill the rest with carbs. The calorie and macro calculator does that math with the Mifflin–St Jeor equation. If you have a plan from your dietitian, enter their goals.

Common macro-tracking mistakes

Mixing raw and cooked weights. 100 g of cooked rice isn't 100 g of dry rice. Check the rice reference.
Forgetting the oil. One tablespoon of olive oil adds 126 kcal and 14 g of fat.
Confusing a serving with the package. The label may describe only part of the package. Calculate your portion.
Judging by one day. A consistent week says more than one perfect day.

FAQ

What are macros?

They're the three nutrients that supply almost all calories: protein, carbs and fat. Protein and carbs have 4 calories per gram; fat has 9.

How much protein do I need a day?

It depends on your weight, age, training and health. A review of 49 studies found that, with strength training, lean-mass gains stopped increasing at around 1.6 g per kg a day (about 0.7 g per lb); Fituba's calculator uses that as a general starting point. If you have medical guidance, follow your provider.

Is it better to count calories or macros?

They go together: calories tell you how much you eat and macros tell you where that energy comes from. Fituba logs both from the same message.

Does Fituba track fiber, sugar or sodium?

Not yet. Fituba tracks calories, protein, carbs and fat.

Sources: Morton et al., 2018, protein and strength training · FDA, how to read the Nutrition Facts label.

Fituba documentation · Who's behind it and editorial method · Sep 21, 2026