Calorie Tracker Excel – Track Calories & Macros
Initially, put this calorie tracker Excel spread sheet together for personal use only. It’s been an extremely useful tool in my mission for fat loss so I decided to share it with you guys.
Let me give you a run down on how this spreadsheet can be useful for either weight loss or bulking. Firstly, this spreadsheet can only be used with a linear diet plan. Linear dieting is simply hitting the same calorie and macronutrient targets everyday. I have done the carb cycling and fasting diets before and from personal experience, they have been no more effective that plain old linear dieting. As long as my calorie expenditure is greater than calories consumed I have always managed to lose weight.
Something I have learnt over the years is it’s better to measure and monitor calories over a 7 day period rather than daily. This way of dieting allows you to be a little less strict in regards to counting calories daily. It also allows you to get back on track if you ‘unintentionally’ over indulge on a particular day. Let’s be honest, this can happen! For example: If I go over my daily calorie limit by 100 calories on Monday, I can reduce my calories the next day to even out the scale again.
See the image example below for a week’s worth or varying calories. As you can see I had a bit of a blow out on the Saturday and went 600 kcal over my target. However, my calorie target for the week was exact due to lower calorie days earlier in the week.
Tracking your calories over the week is where this Calorie Tracker Excel document comes in. By entering just a few cells of data each day you can easily keep on track.
As long as you know your daily calorie and macro requirements (protein, fats and carbs) you’re ready to go. If you don’t, there’s only one place to go to work these figures out. IIFYM (If It Fits Your Macros) have by far the best daily energy expenditure calculators going. In simple terms, the amount of calories needed to either lose weight or gain muscle.
Although there appears to be lots of numbers within the calorie tracker excel, it’s really quite simple to use. Enter your daily calories in to the box highlighted Red. Enter your macro targets in to the fields to the right, highlighted in Green. Once you have entered in this data the rest of the fields will auto-populate and your good to go. Keep track of your calories and macros consumed in the boxes highlighted in Orange.
The reset data button is pretty self explanatory. You only need to use this once a week to clear all the data you have entered during the 7 days.
I hope you find my Calorie Tracker Excel useful. If you have any problems or ideas for additions to the spreadsheet please leave a comment below.