Daily Macro Nutrients Tracker
Insert daily macro-nutriment data and display the overall Kcal count along with percentage against DRVs as defined by EFSA plus alerts for deficits or surpluses.
Daily Macronutrients
VS Driver for European Food Safety Authority (EFSA)
Proteine: surplus elevato (160% DRV)Carboidrati: sotto l'obiettivo (77% DRV)Grassi: sotto l'obiettivo (79% DRV)Fibre: nella norma (80% DRV)Come utilizzare Tracker Macronutrienti Giornalieri
Insert grams of protein, carbohydrates, fats and fiber
Fill the 4 fields with daily grams of protein, carbs, fat and fiber. The tool recalculates results in real-time with every change.
Select your daily calorie goal
Choose between Maintenance (~2000 kcal), Weight Loss (~1500 kcal), or Muscle Gain (~2500 kcal): the chosen target will be compared to the total calories calculated from the inserted macronutrients.
Read total calories and nutrient alerts badges for each macronutrient
Total calories are calculated as protein x4 + carbohydrates x4 + fat x9 kcal/g. Each macronutrient receives a badge (severe deficit, below target, normal, high surplus) comparing your intake to the reference values of EFSA (DRV).
Suggerimenti
- Update values every time you modify your diet to quickly compare different scenarios (e.g., high-protein day vs standard day).
- Fiber badges are often the lowest: fiber is one of the under-consumed macronutrients in Western diets compared to the EFSA's 25g DRV.
Domande frequenti
How are total calories calculated?
Energy totals are calculated using standard energy factors: protein 4 kcal/g, carbohydrates 4 kcal/g, fat 9 kcal/g. Fiber does not contribute to the calorie count in this calculation.
What are the reference values of EFSA (DRV) used by the tool?
This tool compares your intake to the following fixed DRV values: protein 50g, carbohydrates 260g, fat 70g, fibre 25g. These are general reference EFSA values and do not take into account individual age, sex, weight or physical activity levels.
What do the colors of badges (red, yellow, green) mean?
Red badge under 50% of DRV indicates severe deficit; yellow badge between 50-80% indicates shortfall below target; green badge between 80-120% indicates normal contribution; yellow badge above 120% indicates high surplus.
Are my three goals (Maintenance, Weight Loss, Muscle Gain) tailored to me?
No, these fixed and indicative calorie targets (2000, 1500, 2500 kcal) are used only as a reference point for comparing total calories calculated from the macronutrients entered. They do not replace an individually calculated nutrition plan based on your energy needs.
Can this tool replace a nutrition consultation?
No. As indicated on the page warning, it is an informative tool that does not substitute professional nutritional counseling: for a personalized meal plan, consult a qualified nutritionist or dietitian.