If you are serious about fitness, body composition, or athletic performance, you already know that calories are only half the picture. Macronutrients — protein, carbohydrates, and fat — determine whether those calories build muscle, fuel your workouts, or get stored as body fat. The problem? Almost every calorie-tracking app charges a monthly fee to unlock macro tracking. LBN gives it to you for free.
LBN is the only major Android nutrition app that offers full macro tracking — including custom gram targets, visual breakdowns, and per-meal splits — without a premium subscription.
What are macros and why do they matter?
Macronutrients are the three categories of nutrient your body needs in large quantities every day:
- Protein (4 kcal per gram) — the building block of muscle tissue. Essential for repair, recovery, and immune function. High-protein diets also increase satiety, making it easier to stick to a calorie deficit.
- Carbohydrates (4 kcal per gram) — your body's preferred energy source. Fuels exercise, brain function, and glycogen stores. The type and timing of carbs matters as much as the quantity.
- Fat (9 kcal per gram) — supports hormone production (including testosterone), vitamin absorption (A, D, E, K), and cell membrane integrity. Cutting fat too low can impair health.
Two people eating exactly 2,000 calories per day can have radically different body composition outcomes depending on their macro split. A high-protein diet preserves lean mass during a cut; a high-carb diet fuels endurance performance; a high-fat diet supports ketogenic protocols. The number on the scale is only meaningful when you understand what is underneath it.
Macro tracking features in LBN
Per-meal breakdown
See protein, carbs, and fat for every individual meal — breakfast, lunch, dinner, and snacks — not just a daily total.
Custom gram targets
Set exact gram goals for each macro, or use percentage-based splits. Adjust them any time as your diet evolves.
Visual macro ring
A colour-coded ring chart on your home screen shows your macro ratio at a glance — green for protein, blue for carbs, yellow for fat.
Remaining counters
See exactly how many grams of each macro you have left for the day, so you can plan your next meal accordingly.
Setting your macro goals
When you set up LBN, the app calculates personalised macro targets based on your calorie goal and preferred eating style. You can also override these with custom gram targets if you follow a specific protocol from a coach or dietitian.
Balanced: 40 C / 30 P / 30 F — a solid starting point for most people.
High protein: 35 C / 40 P / 25 F — popular for muscle building and cutting phases.
Low carb: 20 C / 35 P / 45 F — used for fat-adapted training and moderate carb restriction.
Keto: 5 C / 20 P / 75 F — strict carbohydrate restriction for ketosis.
LBN supports all of these. Just adjust your targets in Settings > Nutrition Goals.
Why most apps charge for macro tracking
Macro tracking is the single most requested premium feature in nutrition apps. MyFitnessPal, YAZIO, Lose It!, and Lifesum all gate it behind their paid tiers. The logic is simple: serious users want macros, so locking it behind a paywall converts free users into paying subscribers. The result is that free users can see their total calories but not the breakdown — which is like knowing how much money you spent but not what you bought.
LBN takes a different approach. We believe macro data is fundamental, not premium. If you are tracking your food, you deserve to see the full picture.
LBN vs other macro trackers
How to hit your protein target
Protein is the macro most people struggle with. Here are practical strategies:
- Front-load protein at breakfast — eggs, Greek yoghurt, or a protein shake set the tone for the day.
- Include protein at every meal — aim for 25–40 g per meal rather than trying to eat 120 g at dinner.
- Lean protein sources — chicken breast, turkey mince, white fish, tofu, and cottage cheese offer high protein with minimal fat.
- Use LBN's remaining counters — check how much protein you have left before planning your next meal. The app does the maths for you.
Tracking macros for specific goals
- Fat loss — prioritise protein (1.6–2.2 g/kg body weight) to preserve muscle while in a calorie deficit. Fill the rest with carbs and fat based on preference.
- Muscle gain — eat in a slight surplus (200–400 kcal above maintenance) with protein at 1.6–2.2 g/kg and enough carbs to fuel training.
- Endurance sports — carbohydrates are king. Aim for 5–8 g/kg of carbs to support glycogen stores.
- General health — a balanced split with adequate protein (1.2–1.6 g/kg) and plenty of fibre-rich carbs.
Related features
Macro tracking works best when combined with LBN's other tools:
- Free calorie tracking — the foundation of any nutrition plan.
- Barcode scanner — scan packaged food for instant macro data.
- AI meal scanner — photograph unpackaged meals and get macro estimates.
- Fasting timer — combine macros with time-restricted eating.
Free Download LBN free on Android and start tracking your macros today. No paywall, no trial, no limits — just honest macro tracking that helps you build the body and health you want.
