Calorie & Macro Tracker Spreadsheet (Google Sheets & Excel)
Google Sheets + Excel · Light & Dark Modes
BMR/TDEE Calculator, Macro Goals, Daily Food Log & Weekly Averages
- BMR & TDEE Scientific Calculator (Mifflin-St Jeor formula based on height, weight, age & activity)
- Dynamic Macro Split Selector (Target custom protein, carb & fat ratios for cutting, bulking or maintenance)
- Daily Food & Meal Log with Live Visual Progress Bars for Calories and Macros
- Weekly Compliance Summary (Tracks rolling 7-day average calories and days on target)
- Custom Food Database Tab (Store your favorite meals and ingredients for quick entry)
- Bodyweight & Measurement Trend Tracker with Automatic Moving Averages
- Light & Dark Mode Included (Google Sheets + Microsoft Excel)
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Achieve your fitness and body composition goals with mathematical precision. The DownloadSuite Calorie & Macro Tracker Spreadsheet combines a scientifically validated BMR/TDEE calculator, customizable macro split selectors, daily meal logs with real-time visual progress bars, and rolling weekly adherence analytics.
What's Included in This System:
- Scientific BMR & TDEE Calculator: Mifflin-St Jeor formula calculating exact basal metabolic rate and total daily energy expenditure based on age, height, weight, gender, and activity multiplier.
- Dynamic Goal & Macro Split Selector: Set tailored calorie deficits or surpluses for fat loss, maintenance, or muscle gain with customizable protein/carb/fat gram ratios.
- Daily Food Log with Live Progress Bars: Color-changing visual progress meters showing real-time calories and macro grams remaining for the day.
- Weekly Adherence & Averages Dashboard: 7-day rolling average calorie intake and on-target compliance score to smooth out daily weight fluctuations.
- Custom Food & Meal Database: Save frequently eaten recipes and grocery staples for lightning-fast daily logging.
- Bodyweight & Measurement Trend Log: Track weekly scale weight moving averages and body circumference measurements.
How to Use:
- Input your current stats on the Calculator tab to calculate your maintenance TDEE and target calories.
- Select your goal (Lose Fat, Maintain, or Gain Muscle) to generate your custom daily macro targets.
- Log your meals throughout the day and watch visual progress bars fill up in real time.
What's inside
- Start Here Quick-Start & Nutrition Goal Setup Guide
- BMR / TDEE & Macro Goal Calculator
- Daily Food Log with Real-Time Macro Visual Bars
- Weekly Progress Dashboard & Adherence Summary
- Favorite Foods & Recipe Database Tab
- Weight & Measurement Trend Log with Progress Charts
- Instant Google Sheets Links + Native Excel .xlsx Workbooks
FAQ
Does this calculate macros for fat loss or muscle gain?
Yes! Select your goal (Lose Fat, Maintain, or Gain Muscle) and the calculator computes your target calorie deficit or surplus and grams of protein, carbs, and fats.
Can I save custom foods?
Yes. Add frequently eaten foods to the database tab so you don't have to re-enter nutrition info each day.
Does this work in both Google Sheets and Excel?
Yes! Both native Microsoft Excel (.xlsx) workbooks and instant Google Sheets copy links are included in Light and Dark themes.