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| Food | Calories | Protein | Carbs | Fat | P/Cal |
|---|
Aqua values mark the highest in each column. "P/Cal" is grams of protein per 100 calories — higher is more protein-dense.
Add your own foods (protein bars, recipes, anything not in the index). Saved on this device only.
Macronutrients ("macros") are the three nutrients your body needs in large amounts and that provide energy: protein, carbohydrates, and fat. They show up on every food label.
Micronutrients ("micros") are vitamins and minerals — needed in much smaller amounts but essential for nearly every body process, from immune function to bone health to muscle contraction.
Both matter. You can hit your macros perfectly and still be deficient in iron or vitamin D. You can eat plenty of micros but under-eat protein and lose muscle. The goal is balance.
Note: alcohol provides 7 cal/gram and is sometimes called the "fourth macro," but it's not nutritionally essential.
Training puts extra demand on certain micronutrients. These are the ones most commonly underconsumed by athletes and gym-goers:
If you eat a varied diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats, you'll likely cover most of these. Specific deficiencies should be confirmed by blood work, not guessed at.
MyPlate is the U.S. government's general healthy-eating framework. It replaced the old food pyramid in 2011 and emphasizes filling half your plate with fruits and vegetables, a quarter with grains (mostly whole), a quarter with protein, plus a serving of dairy or fortified alternative.
It's a good starting point for most people who don't have specific athletic or medical needs. Learn more at myplate.gov.
If counting calories isn't your style, use your hand:
Most active women aim for ~1 of each per meal, most active men ~1.5–2.
Calculated using the Mifflin-St Jeor equation, the modern standard. This is the energy needed just to keep your body running — breathing, circulation, basic cell maintenance — if you stayed in bed all day.
This is roughly what you'd eat to maintain your current weight at your current activity level. Eat consistently below it to lose weight, above it to gain. Adjust based on real-world results over 2–4 weeks.
Protein set at ~1g per pound of bodyweight (a common athletic target), fat at ~25% of calories, carbs filling the rest. There's a wide range of valid splits — this is one reasonable starting point.
If any of this feels wrong or impossible to hit: the numbers are an estimate, not a rule. Most people do better starting with a small adjustment from what they currently eat (track for a week, then change one thing) than with a calculator-prescribed jump.