Why track macros and not just calories?
Calories decide whether your weight changes. Macronutrients, which are protein, carbohydrate and fat, shape how that change feels and what it is made of. Enough protein helps you keep muscle while you lose fat. Carbohydrate fuels hard training. Fat supports hormones and makes meals satisfying. A macro tracker gives you all three numbers instead of one.
What you see in Zafit AI
On the home screen, a Today card shows calories eaten, burned and remaining, with progress bars for protein, carbs and fat against your daily targets. Each scan shows the macros for every detected food, so you can see, for example, that a roasted-vegetable bowl adds 15 g of protein but 65 g of carbs. That is the kind of detail that helps you decide whether the next meal should be protein-heavy.
The maths in one paragraph
Protein and carbohydrate have about 4 calories per gram and fat has about 9. A meal with 30 g protein, 50 g carbs and 15 g fat contains roughly 30 x 4 + 50 x 4 + 15 x 9 = 455 kcal. Knowing this lets you sanity-check any number you see.
How to set your macro targets
- Start with calories. Estimate your maintenance and adjust for your goal. See our TDEE guide.
- Set protein. If you train, 1.6 to 2.2 g per kg of body weight is a commonly used range. The protein guide shows how to calculate yours.
- Set fat. Around 20 to 35 percent of calories works for most people.
- Fill the rest with carbohydrate, more when you train hard and less when you are sedentary.
Treat the result as a draft and adjust after two or three weeks of real data.
Make logging painless
The usual reason macro tracking fails is effort. With Zafit AI you scan a plate with the camera or a barcode, check the detected items and save. For a step-by-step method, read how to track macros with a photo. If your diet is mostly Indian food, the protein-rich Indian meal plan shows how to build a plate around protein and what a day of eating can look like.
Common macro-tracking mistakes
- Ignoring cooking oil and sauces. They are small in volume and large in calories.
- Obsessing over perfect ratios. Hitting your calorie and protein targets matters far more than an exact carb-to-fat split.
- Logging only the good days. The data is only useful if it is honest.
- Never adjusting. If your weight is not moving as expected, change the targets.
Ask the coach what to eat next
The AI Coach in Zafit AI answers questions from what you have logged. Ask what to eat after training, and you get a suggestion with a protein and carbohydrate range tied to your day, not a generic list. It is general guidance and not a substitute for a dietitian.
Everything else in one app
Macros sit alongside the AI calorie counter, the workout planner, the fasting tracker and your sleep, so you are not copying numbers between apps. It is free to download on iPhone, and the pricing section lists what each plan includes.
Frequently asked questions
What is a macro tracker?
A tool that records the grams of protein, carbohydrate and fat in what you eat, usually against daily targets, in addition to calories.
How many grams of protein should I eat?
A common range for people who train is 1.6 to 2.2 g per kg of body weight. The baseline for general health is lower, around 0.8 g per kg.
Does Zafit AI count macros automatically?
Yes. When you scan a meal or barcode, each detected food shows its protein, carbs and fat and they are added to your day.
Do I have to hit my macros exactly?
No. Aim to land near your calorie and protein targets most days. A small miss on carbs or fat is not important.