The UK macro tracker for
protein, carbs, fat
and what's actually in them.

Scan a UK pack and we lift the macros straight off the label. Same diary as your additives, your workouts, and your vitamins against the UK NRV. So your protein and your kcal sit next to your bench PB.

Free up to 25 logs a day Pro £3.99/month or £34.99/year Cancel any time

NutraSafe macro tracker showing daily carb, protein and fat bars next to the kcal total and additive flags
Off the UK label
01 What gets tracked when you log

Three macros,
plus what's in them.

Carbs, protein and fat is what you came for. We also break out the saturated fat, the free sugars, the fibre and the salt, because the UK traffic-light labels do. Same diary, one tap.

i

Carbs, protein, fat per food.

Straight off the UK nutrition panel. Pick the portion, hit add, the macros scale.

Tesco chicken & bacon sandwich Barcode · Lunch
23g P
Sainsbury's Greek yoghurt 150g Search · Snack
14g P
Whey shake, 30g Search · Post-gym
24g P
ii

Daily split vs your target.

Set protein, carbs and fat once. The diary rolls the day's total against the target and shows you where the gap is.

Protein 82%
Carbs 64%
Fat 48%
iii

Sat fat, free sugars, salt.

UK traffic-light territory. We break them out alongside the headline macros so you can see where the day is leaning.

SACN GUIDELINE Free sugars < 5% of energy SACN's 2015 carbohydrate guideline. Roughly 30g a day for an average adult.
iv

Protein per kg for the gym.

Lift, set a higher protein target. Same diary as your sets and reps. Apple Watch syncs the session and the burn.

Romanian Deadlift New PB · 12 Jun
110kg
v

Vitamins & minerals next to the macros.

A hit-your-macros day can still leave you short on vitamin D or folate. Pro adds 14 vitamins and 13 minerals against the UK NRV.

Vitamin D 32%
Iron 78%
vi

UK supermarkets, UK labels.

We read any UK barcode (GTIN/EAN). Branded or own-brand. Same numbers as on the pack.

Tesco Sainsbury's Asda Morrisons Aldi Lidl Co-op Waitrose
02 NHS Eatwell baselines

The UK baseline numbers.

These are the figures the NHS Eatwell guide and SACN review actually use. Set your target once. Log against it.

Protein baseline
0.75g/kg

SACN's 2011 dietary reference value for the average adult. Lifters and athletes typically aim higher (1.6 to 2.2g/kg).

Fat cap, % of energy
< 35%

NHS Eatwell guide. About 70g for a 2,000 kcal day. We surface the % live as you log.

Saturated fat cap
< 11%

SACN saturated fats and health (2019). Around 20g for women, 30g for men on a typical day.

Free sugars cap
< 5%

SACN carbohydrates and health (2015). Around 30g a day. The diary breaks free sugar out from total carbs.

Salt cap, adult
< 6g

NHS guidance. Roughly 2.4g sodium. We split salt from sodium when the label gives the gram figure.

Fibre, adult
30g

SACN carbohydrates and health (2015). The average UK adult sits around 19g; the diary shows the gap as you log.

03 A real worked example

One day,
three macros, full split.

A typical lifter's day: porridge + Greek yoghurt + a Tesco sandwich + a salmon dinner + a whey shake. Here's the split we'd show in the diary.

What the day adds up to, by macro and by source.

The diary keeps a running protein bar at the top, with carbs and fat below it. Tap a number to see which food each gram came from. Tap the SACN line to see the cap.

i. Breakfast: porridge + Greek yoghurt. 32g carbs, 18g protein, 9g fat.
ii. Lunch: chicken & bacon sandwich. 35g carbs, 23g protein, 22g fat.
iii. Snack: whey + banana. 27g carbs, 25g protein, 2g fat.
iv. Dinner: salmon, sweet potato, broccoli. 48g carbs, 32g protein, 16g fat.
04 Questions people ask

Frequently
asked.

Answers sourced to SACN, NHS Eatwell and the UK food labelling rules.

What is a macro tracker?

A macro tracker logs the three energy-providing nutrients in your food (carbohydrates, protein and fat) and adds them up across the day. We pull the figures straight from the UK nutrition panel on whatever you scan or search, so the numbers match the labels you actually buy.

How do I log macros in the app?

Three ways. Scan a UK barcode (any GTIN or EAN, the same format every UK supermarket uses). Search our food database by name. Or photograph a plate with our AI meal scan on NutraSafe Pro. Pick a portion, hit add, and your daily carbs, protein and fat update in real time.

Is the macro tracker free?

The app is free to download. The free tier logs up to 25 foods a day with full carb, protein and fat tracking, scans UK barcodes for additives, and lets you log up to 5 reactions. NutraSafe Pro is £3.99/month or £34.99/year on iOS for unlimited logs, vitamins and minerals against UK NRVs, AI Coach, AI meal scan, allergen warning detail, fasting, workouts and suspected triggers.

What macro split should I aim for?

The NHS Eatwell baseline is fat under 35% of energy, saturated fat under 11%, free sugars under 5%, and around 0.75g of protein per kg of body weight a day for the average adult (higher if you train). The remainder is carbs. Your own target depends on weight, training and goals. Set it once, log against it.

Why track vitamins and minerals on top of macros?

Macros tell you about energy. Micronutrients tell you what is actually missing. The UK National Diet and Nutrition Survey 2019 to 2023 (gov.uk, June 2025) found 18% of UK adults had low vitamin D status, and 83% of women of childbearing age were below the folate threshold. You can hit your macro split every day and still be short on those nutrients. Vitamin and mineral tracking against UK NRVs is a NutraSafe Pro feature.

Does it work with UK supermarket foods?

Yes. We read any UK GTIN or EAN, the same barcode format used across every UK supermarket, so anything with a barcode you can buy here looks up the same way. We don't have per-retailer integrations; the database is one global barcode lookup.

Scan a UK pack.
Carbs, protein, fat off the label.
Sat in the same diary as your training.

Get NutraSafe on the App Store

Free up to 25 food logs a day. NutraSafe Pro is £3.99/month or £34.99/year on iOS for unlimited logs, 14 vitamins + 13 minerals against the UK NRV, AI meal scan, AI Coach, workouts, fasting and suspected triggers.

iPhone · iOS 17 · Cancel any time
macros