This page is very similar to the planner page in that you will need to enter in what food you used, the quantity, and the units measure. It does not matter how many blank rows are in-between each recipe, but if there is a blank row within a recipe, the whole page will error out until this is fixed. The formatting on this page is very important. This is where you will enter in any custom recipes that you have. You can also search by custom calorie/macro goals as well as a user rating that you give the recipe. Simply select what day you need help with, what type of food you want (breakfast, lunch, dinner, etc), and how you want the recipes to be filtered (any, fits within calories remaining, fat remaining, custom, etc.), and then a list will be created based on your selection. This is useful if you need recipe ideas to help to get to your calorie/macro goal. This is a recipe suggestion based on what calories/macros you have left for the selected day. To the right of the food planner is, in my opinion, the coolest part of the spreadsheet. It might also behoove you to create a recipe instead of adding a lot of individual food items). This one needs to be added after label "Meal 3". If you need to add extra rows to a day, make sure this is done between the label of "Food" and "Totals" (except for Monday. As long as the unit of the database and the unit of what you measured are in the same family (weight vs volume), the calculator will automatically convert the calories to the correct units. In column F, it tells you what unit the food was originally entered into the database (if blank, assume "whole" or "each"). You will then type in how many servings you had and how you measured that serving. There is a dropdown in those columns and you can simply start typing a key word of the food that you want and it will give suggestions based on what you type (this is finicky and you have to get the spelling correct). You will only need to enter in values in columns C, D, and E. Either what you did eat or what you plan on eating. This is where you track your food intake. This is where you will probably be spending the majority of the time if you use this spreadsheet. Likewise, you can also edit the individual day's macro percentages for macro cycling(these are not blue). There is a section on this sheet that lets you do a calorie modifier for each day if you want to which is useful for calorie cycling or reverse dieting. It is also set up to where you can enter specific macro goals based on grams of macros or a percentage. Again, with this sheet, only edit the blue cells. The TDEE calculator uses the "Katch McArdle” equation. This sheet is where you select your activity level, your macro goals, and your body goals (cut, bulk, maintain). There is also a pretty graph to show your body stat progress.
This page uses the naval body fat calculator to find your body fat and while not the most accurate way of determining your body fat, it's at least something to track your progress with. Note that not all of the blue cells need to be entered as the formulas will use the last used cell ( I enter in my weight every week, but I only enter in the waist measurement every 2 weeks). Enter in your values into the blue cells. Simply put, this is where you keep track of you body stats. There is an instructions sheet built into the spreadsheet, but I'll briefly go over each tab as well.
#CALORIE TRACKER SPREADSHEET TEMPLATE UPDATE#
I made this to go along with my workout plan, and so the calorie goal will update based on how your body changes. This spreadsheet works by letting you set a weekly or daily macro goal, weekly or daily calorie goal (in case you decide to deviate from the suggested), a daily/weekly food planner, a database to keep your food, as well as a database for custom recipes. There should be a button that has the Google Drive symbol with a + on it or simply a button that says add to drive (not sure if the formulas will transfer over to an Excel spreadsheet or not). If you want to edit it, you have to add it to your personal drive first. I made this calories tracker spreadsheet using Google Drive that I use to track my calories and I thought I would share. I have created the sub-reddit r/CalorieTracker which will host this spreadsheet and any additional updates that are made.
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