Calculate your daily protein, carbohydrate, and fat targets based on your calorie goal and preferred macro split. Then browse the food database below (all values normalised per 100g or 100ml), add items to your daily log, and adjust serving sizes to track your macros in real time. The food database sources are listed in the assumptions note below the log.
| Food | Serving (g/ml) | Cal | Protein | Carbs | Fat | |
|---|---|---|---|---|---|---|
| Add foods from the database below | ||||||
| Food | Cal/100g | Protein | Carbs | Fat | Fibre |
|---|
All nutritional values are per 100 grams (solid foods) or per 100 millilitres (liquids). Data sourced from the NZ Food Composition Database (Plant and Food Research / MPI), USDA FoodData Central, and FSANZ NUTTAB. Values are approximate averages and may differ by brand, preparation method, cut, and ripeness. For packaged foods, always check the nutrition information panel on the product label. Calorie values use the Atwater factors: protein 4 cal/g, carbohydrates 4 cal/g, fat 9 cal/g. Fibre values shown for reference but not included in the calorie calculation.
The three macronutrients provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). A "macro split" divides your total daily calories among these three. For example, on a 2,000-calorie diet with a 30/40/30 split, you would eat 150g protein (600 cal), 200g carbs (800 cal), and 67g fat (600 cal).
Nutritional data is approximate. This tool is for educational and planning purposes. Consult a registered dietitian for personalised nutritional advice, especially if you have medical conditions or specific dietary requirements.
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