FOOD AND CALORIE TRACKER HOW TO
FOOD AND CALORIE TRACKER FREE

I typically structure my meals using the following method: The nutritional information for that particular food will be automatically populated in the cells on the right side. Then you will need to enter the portion size in grams.After that, select appropriate food items from the next drop-down on the right.First, next to the food group you need to select the food category from the drop-down.Now, let’s go through the workflow of adding meals and snacks to the spreadsheet:

FOOD AND CALORIE TRACKER HOW TO

I also recommend you check out these articles on how to calculate your calorie macros specifically for the cutting or lean bulking phase. If you want to go a step further and track your macros you can use a macro calculator. If you don’t know what your calorie target should be, you can use a TDEE calculator to find out, then depending on your goal (lose weight, gain muscle or maintain weight), you should just the calorie intake target. If you surpass that number, the cell “Remaining Calories (Kcal)” will turn red, to indicate that you went over your calorie target. You will notice that the “Remaining Calories (Kcal)” cell automatically calculates how many calories you have left for the day.Īim to be within 50 calories (on both ends) of your target. Light blue and light green cells = output cells (cells that show the results of the formulas).įirst, you need to input your daily calorie target under the “Target Calories (Kcal)” cell.Īs you track your calories, by the end of the day try to be close to your calorie target.Light yellow cells = input cells (cells where you will enter your data).Throughout the spreadsheet, I have coloured cells in light yellow, light blue and light green colours. This is one of the main reasons you could find yourself hitting macros but not calories. The reason for that is that a lot of the information on MyFitnessPal is crowdsourced, which means that it is not always accurate. I regularly found discrepancies between the nutritional information on MyFitnessPal and that of the food label. I am saying this after being a user of MyFitnessPal for many years. However, I personally find using a spreadsheet to be a better way to track my calories, as it ensures that the nutrition facts of each food are accurate. Of course, you can also track your daily calorie intake by inputting your meals into an app like MyFitnessPal. This is exactly how the calorie counter spreadsheet I am sharing with you works. The spreadsheet would then calculate the calorie count and macros you consumed. This would allow you to simply select the food you ate from the drop-down menu, and then input the portion size. The spreadsheet should have a database of foods, with the nutritional information of each food. The way you track calories on a spreadsheet is by inputting the foods you eat into the spreadsheet, along with the portion size. How Do You Track Calories On a Spreadsheet? Whatever your reason, calorie counting can be a helpful tool to reach your goal. Or maybe you just want to be more aware of the food you are eating and make better choices about your diet. Maybe you have a specific fitness goal in mind, such as weight loss or building muscle. There are a number of reasons why you might want to start counting calories. You can also take it a step further by creating a macro meal plan – that is, a plan that includes the specific amount of protein, fat and carbohydrates you should eat each day. You can start with the calorie counting diet by setting a daily calorie target, which you can then track using an app or calorie counter spreadsheet like the one I am sharing with you in this article. And when we eat about the same number of calories that we burn, we maintain our weight. When we eat fewer calories than we burn, we lose weight. When we eat more calories than we burn, we gain weight. This is known as our total daily energy expenditure (TDEE). We all burn a certain number of calories per day, depending on our age, weight, height and activity level. The idea behind it is that by being aware of the number of calories you are consuming, you can make better choices about the foods you eat and ultimately reach your fitness goal, whether that be to lose body fat, gain muscle or simply maintain your current weight. Frequently Asked Questions About Calorie Counter ToolĪ calorie counting diet is a way of eating where you track the number of calories you consume each day.How to Use Calorie Tracker Spreadsheet?.How To Get Calorie Tracker Spreadsheet?.How Do You Track Calories On a Spreadsheet?.

FOOD AND CALORIE TRACKER FREE

Free calorie tracker spreadsheet – just click on the link to make your editable copy in Google Sheets.

Food and calorie tracker