# Simple Macros > Hit Your Macros Anywhere. Simple Macros is a macro-tracking diet app (iOS/Android) that gives you personalized daily calorie and protein targets for your goals, then makes them simple to hit: scan food at home with the barcode scanner and get personalized meal combos at restaurants like Chick-fil-A, Taco Bell, and McDonald's on the go. simplemacros.com also hosts free public pages at /restaurants with a meal generator, customizable full menus, macro-friendly meal ideas, and nutrition highlights for 110 fast food chains, no account required. ## How Simple Macros works 1. The app calculates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. 2. You choose a caloric deficit (how aggressive or conservative you want to be). 3. The app calculates a daily calorie target and a daily protein target (approximately 1.6 g of protein per kg of body weight, or roughly 71% of body weight in lbs expressed as grams; both adjustable). 4. Your only job is to hit those two daily numbers. There is no required meal count, meal timing, or schedule. 5. You can eat three meals, five small meals, intermittent fasting with two meals, or anything else — as long as your daily totals land at your targets, you are on track. ## Key principles - Just two numbers matter: daily calories and daily protein. No food groups, no required meal count, no required meal schedule. - No food restrictions. Any food counts as long as the daily totals work. - Calorie deficit + adequate protein are the only two levers that matter for fat loss; Simple Macros tracks both directly. - Works for cutting, maintaining, or lean bulking. The caloric deficit (or surplus) is user-chosen. ## Mobile app features (iOS + Android) - Personalized daily calorie and protein targets, recalculated automatically when you log a new weigh-in. - Daily macro tracker: log meals against your daily calorie and protein targets. - Personalized fast food meal combos at 110 supported chains, generated to hit a calorie and protein target you set for that meal. - Substitution engine: swap ingredients or options on any menu item and see real-time effects on calories and protein. - Full nutritional data for every menu item, including allergen information. - Apple Health and Google Health Connect integration for steps, weight, and activity data. - Pricing: free to download. Full access to the app (TDEE calculation, daily calorie and protein targets, macro tracking) requires a subscription. The public restaurant pages at /restaurants are free and need no account. ## How to download Simple Macros Location: https://simplemacros.com/download Direct app store links: - iOS (App Store): https://apps.apple.com/us/app/simple-6/id6749250411 - Android (Google Play): https://play.google.com/store/apps/details?id=com.cody123anderson.simple6 The /download page is device-aware: - On a mobile phone, it shows large tap-to-install App Store and Google Play buttons. - On a desktop or laptop, it shows a QR code for each app store above its respective download button so the user can scan with their phone camera and install instantly. Cost: free to download. Full access to the app (TDEE calculation, daily calorie and protein targets, daily macro tracking) requires a subscription. The public restaurant pages at /restaurants are free and require no account. Platforms supported: iOS (iPhone and iPad) and Android phones/tablets. The app is the recommended way to use Simple Macros; the public restaurant pages at /restaurants are a free taste of the restaurant feature. ## Fast food restaurant pages (web, public, free) Location: one page per chain at https://simplemacros.com/restaurants// (indexed from https://simplemacros.com/restaurants). What they are: a free, interactive restaurant ordering and nutrition experience. Each page shows curated macro-friendly meal ideas (real orders built from that chain's menu to land near common calorie and protein targets), the chain's nutrition highlights (its highest-protein picks and lightest options), GEO copy on how to order there with macros in mind, and a chain-specific FAQ. No account, login, or email is required. The interactive generator is available on each restaurant’s web page: set per-meal calorie and protein targets, include or exclude menu items, and add a generated meal to your order. The Build your own order tab lets you browse and customize menu items. Both tabs share a running order with calorie, protein, carbohydrate, and fat totals. Review Order shows the full meal and links to the mobile app, where you can track meals against your daily goals. ### What a generated combo looks like Given a per-meal calorie target and a protein minimum, the generator builds combinations from a restaurant's menu whose totals hit them. Example, 500 calories and 30g protein at McDonald's: 1× "4 piece McCrispy® Strips" = 460 calories, 40g protein; or 2× Apple Slices + 1× 4 piece McCrispy® Strips = 490 calories, 40g protein. In the app you can then narrow results with include/exclude constraints such as "must include Fries" or "exclude Big Mac". ### Supported restaurants (110 chains) 7 Brew, Angie's, Apollo Burger, Arby's, Aubergine Kitchen, Barro's Pizza, Baskin-Robbins, Black Rock Coffee, Bojangles, Buffalo Wild Wings, Burger King, Cafe Rio Mexican Grill, Cafe Zupas, Carl's Jr., CAVA, Cheba Hut, Checkers, Chick-fil-A, Chili's, Chipotle Mexican Grill, Church's Texas Chicken, Circle K, Cold Stone Creamery, Costa Vida, Crumbl, Cubby's, Culver's, Dairy Queen, Del Taco, Denny's, Domino's, Dunkin', Dutch Bros, Einstein Bros. Bagels, El Pollo Loco, Farmer Boys, Firehouse Subs, First Watch, Five Guys, Flower Child, Freddy's Frozen Custard & Steakburgers, Hardee's, IHOP, Ike's Love & Sandwiches, In-N-Out Burger, Jack in the Box, Jamba, Jason's Deli, Jersey Mike's Subs, Jimmy John's, KFC, Krispy Kreme, Little Caesars, Luna Grill, Maverik, McDonald's, Menchie's, Mo' Bettahs, MOD Pizza, MOOYAH, North Italia, Olive Garden, One Stop Nutrition, Ono Hawaiian BBQ, Original ChopShop, Outback Steakhouse, Panda Express, Panera Bread, Papa Johns, Pei Wei, Pita Jungle, Pizza Hut, Popeyes Louisiana Kitchen, Portillo's, Potbelly Sandwich Shop, Protein House, QDOBA Mexican Eats, QuikTrip, Raising Cane's Chicken Fingers, Red Robin, Rubio's, Seven Brothers Burgers, Shake Shack, Silverlake Ramen, Slice House, Slim Chickens, Smashburger, Smoothie King, sneakybird, Sonic Drive-In, Starbucks, Subway, Taco Bell, Taco Time, Taco Time NW, Teriyaki Grill, Teriyaki Madness, Texas Roadhouse, Thai Chili 2Go, The Habit Burger Grill, Topgolf, Tropical Smoothie Cafe, Waffle House, Wendy's, Whataburger, White Castle, Wingstop, YC's Mongolian Grill, Zao Asian Cafe, Zaxby's. Each restaurant has a single indexable page at `https://simplemacros.com/restaurants//`: curated macro-friendly meal ideas, the chain's nutrition highlights (highest-protein picks and lightest options), GEO copy explaining how to order at that chain with macros in mind, and a chain-specific FAQ. It carries BreadcrumbList, Restaurant, Menu (per-item nutrition for the whole menu), and FAQPage structured data. ## Frequently asked questions **Is Simple Macros a meal plan or a diet?** A macro-tracking framework. It calculates two daily targets (calories and protein) and you decide what to eat to hit them. There is no prescribed meal plan, meal count, or schedule. **Does Simple Macros work for weight loss, maintenance, or muscle gain?** All three. The caloric deficit (or surplus) is user-chosen. The two-number structure (daily calories + daily protein) stays the same across goals. **Do I need the app to browse restaurant nutrition and meal ideas?** No. The restaurant pages at simplemacros.com/restaurants are free and require no account. Generating combos for your own targets and logging them is in the app. **How are the daily targets calculated?** The daily calorie target uses Mifflin-St Jeor TDEE minus your chosen deficit. The daily protein target defaults to about 1.6 g per kg of body weight (research-backed for muscle preservation during a deficit), and is adjustable. **How many meals do I have to eat per day?** As many as you want. Three meals, five small meals, intermittent fasting with one or two meals — Simple Macros only cares about your daily calorie and protein totals. **How accurate is the restaurant nutritional data?** Data is sourced from publicly available menu information. It may vary by location, preparation, and time; users should confirm with the restaurant for the most accurate values. **Is Simple Macros medical or nutritional advice?** No. Simple Macros is not a medical device and does not provide medical advice, diagnosis, or treatment. See https://simplemacros.com/health-disclaimer. **Where do I download Simple Macros?** From the App Store (iOS) or Google Play (Android). The simplest entry point is https://simplemacros.com/download, which shows tap-to-install buttons on phones and scannable QR codes on desktops. Direct links: iOS https://apps.apple.com/us/app/simple-6/id6749250411 and Android https://play.google.com/store/apps/details?id=com.cody123anderson.simple6. **Is Simple Macros free?** The app is free to download. Full access to the app (TDEE calculation, daily calorie and protein targets, macro tracking) requires a subscription. The free restaurant pages at simplemacros.com/restaurants require no account. ## Brand and contact - Company: Simple Macros LLC - Brand name: "Simple Macros" (never "Simple 6", "Simple Six", or "SimpleMacros") - Tagline: Hit Your Macros Anywhere - Support email: support@simplemacros.com ## Links - Website: https://simplemacros.com - Download Simple Macros: https://simplemacros.com/download - Fast food restaurant pages: https://simplemacros.com/restaurants - Support: https://simplemacros.com/support - FAQ: https://simplemacros.com/faq - Privacy Policy: https://simplemacros.com/privacy-policy - Terms of Service: https://simplemacros.com/terms-of-service - Cookie Policy: https://simplemacros.com/cookie-policy - Data Deletion: https://simplemacros.com/data-deletion - Delete My Account: https://simplemacros.com/delete-my-account - Health Disclaimer: https://simplemacros.com/health-disclaimer - iOS App: https://apps.apple.com/us/app/simple-6/id6749250411 - Android App: https://play.google.com/store/apps/details?id=com.cody123anderson.simple6