What are macros and why should I track them?

Macros (macronutrients) are protein, carbohydrates, and fats—the three nutrients that provide energy and support bodily functions. Tracking them ensures balanced nutrition and helps optimize your specific goals: protein for muscle gain, carbs for energy, fats for hormones and health. A common macronutrient split is 30% protein, 40% carbs, 30% fats, but optimal ratios vary by individual goals.

What's the difference between net carbs and total carbs?

Net carbs = total carbs minus fiber. Fiber is indigestible, so it doesn't significantly impact blood sugar. For most people, total carbs matter for calorie tracking, but net carbs are important if you follow a keto or low-carb diet. The WellVedis Calorie Counter tracks both values automatically.

How does calorie tracking help with weight loss?

Weight loss requires a calorie deficit—burning more calories than you consume. Tracking calories helps you maintain this deficit consistently, builds awareness of portion sizes and hidden calories, and provides data to adjust your diet as needed. Studies show that consistent tracking increases weight loss success by 40-60%.

Can I track macros without counting calories?

Yes, some people use macro tracking alone (often called 'If It Fits Your Macros'). If you hit your macro targets, your calories typically fall into place automatically because protein and carbs have 4 kcal/g and fats have 9 kcal/g. However, it's typically easier to track both calories and macros for best results, especially for precise goals.

How often should I update my calorie and macro goals?

Recalculate your targets every 10-15 pounds of weight change, or every 8-12 weeks if your weight is stable. As you lose weight, your calorie needs decrease, so your targets should decrease too. As you build muscle, your metabolic rate increases, allowing for higher calorie intake. Regular adjustments keep your nutrition plan aligned with your changing body composition.

Calorie & Macro Counter

Track calories and nutrition for your meals — visualize your macros, understand your energy balance, and build better eating habits.

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Calorie & Macro Counter – Track Your Daily Nutrition

What is a Calorie Counter?

A calorie counter helps you log and monitor your daily food intake. It calculates the total calories and macronutrients — protein, carbohydrates, and fats — so you can reach your goals efficiently.

Why Should You Track Calories and Macros?

📉 Achieve weight loss, gain, or maintenance through mindful eating
💪 Support fitness and muscle growth by optimizing your protein intake
🍎 Balance your meals to improve nutrient quality and energy levels
⚡ Stay consistent with your nutrition plan over time

How Does the Calorie & Macro Counter Work?

Search for foods and add them to your daily log.
Adjust the quantity to see real-time calorie and macro updates.
Track your total intake to compare with your daily goals.

Tips for Accurate Tracking

Use a kitchen scale to measure portions for better accuracy.
Focus on weekly consistency, not daily perfection.
Check food labels for reliable macro data.

Recommended Macro Targets

Protein: 1.6–2.2 g/kg body weight
Carbohydrates: 45–55% of total calories
Fats: 20–30% of total calories

FAQs about Calorie & Macro Tracking

How many calories should I eat per day? ⌄

What are macros in nutrition? ⌄

Do I need to track calories every day? ⌄

Can a calorie counter help with weight loss? ⌄

References:
• Mifflin–St Jeor Equation, National Institute of Health (NIH)
• Academy of Nutrition & Dietetics – Macronutrient Guidelines
• CDC Caloric Intake Reference Tables