The free macro tracking app built for athletes. No ads. A meal plan made for you.
Most free trackers hide the good stuff behind a paywall and fill your screen with ads. One Step Training is different: free calorie and macro tracking, zero ads, and a daily fuelling plan with recipes sized to your own calorie and protein targets - built for athletes by athletes.
Zero ads
No banners, no pop-ups, no sponsored foods. Just your numbers.
A plan, not a blank page
Breakfast, lunch, dinner and snacks with recipes, matched to your daily targets.
Built for athletes
Protein targets and fuelling that match your training, not a diet template.
- Calorie and macro tracking, free forever
- Log meals by search, barcode scan or manual entry
- A daily fuelling plan with recipes sized to your targets
- See exactly what's in every meal, ingredient by ingredient
- Weight tracking saved to your account day to day
- Built for runners, Hyrox and hybrid athletes
The best free macro tracking app for athletes fuels training, not just a diet.
Most macro apps were built for weight loss. They hand you a calorie number and a blank food diary, then leave you to work out the rest. That works until you're running 50km a week, doing Hyrox sessions or lifting four days a week. Under-eat protein and you stop recovering. Under-eat carbs and your long run falls apart at the 70 minute mark.
One Step sets your calories from your BMR, your daily activity and your training, then splits them into protein, carbs and fat that suit how you actually train. Protein is a daily target you either hit or you don't. Carbs and calories get a sensible 10% buffer, because real life isn't perfectly weighed.
Real athletes, real weeks.
Runners
Training for a 10k, half or marathon. Get enough carbs around your long runs and enough protein to back up the next session.
Hyrox and hybrid
Strength and conditioning in the same week. Protein to hold muscle, carbs to get through the sled push and the 8km of running.
Busy people who train
Work, family, a 6am session. Simple meals sized to your numbers so you don't have to plan from scratch every night.
Five things to check before you download.
- 1
Is macro tracking actually free?
Plenty of apps let you log calories free, then charge to see your protein, carbs and fat. Ours shows all of it on the free plan.
- 2
Are there ads?
Ads between every food search slow you down and push sponsored products. One Step has none.
- 3
Can you log fast?
Barcode scan, food search, saved staples and manual entry. Logging should take seconds, not minutes.
- 4
Does it tell you what to eat?
A number without a plan is just homework. You get breakfast, lunch, dinner and snack recipes scaled to your targets.
- 5
Is it built around training?
Your fuel should change with your training load. Ours is designed by a coach who works with runners and hybrid athletes.
"Most athletes I coach aren't overeating. They're under-fuelling, especially protein and carbs on big training days. I built this so anyone can track properly and get a plan, without paying or wading through ads."
Free means free.
Start tracking in under a minute
Create your free account, set your targets and log your first meal. Your daily fuelling plan is waiting on the Nutrition tab.
Start freeFree forever · No ads · No card required