Free Excel Diet Tracker Template — Auto-Calculate Calories & Macros
Log your meals and automatically calculate calories, carbs, protein, and fat. Perfect for weight loss, bulking, or maintaining a balanced diet.
Sticking to a diet is hard enough without having to manually calculate every calorie. This diet tracker lets you log meals and instantly see your calorie and macronutrient totals — so you can focus on eating well, not doing math.
Key Features
🍽️ Meal Logging
- Separate entries for breakfast, lunch, dinner, and snacks
- Enter food name and serving size (grams or units)
- Calories, carbs, protein, and fat calculated automatically from the built-in database
- Daily totals update in real time
📚 Food Nutrition Database
- 200+ common foods with pre-loaded calorie and macro data
- Add your own frequently eaten foods to the database
- Enter packaged food data directly from nutrition labels
🎯 Daily Goal Tracking
| Metric | What It Shows |
|---|---|
| Target Calories | Your daily calorie goal (cut / maintain / bulk) |
| Calories Consumed | Sum of all logged meals |
| Remaining | Target − Consumed |
| Macro Ratios | Carbs / protein / fat split vs. your targets |
- Red warning highlights when you exceed your daily target
- Macro ratio progress bars for each nutrient
📈 Weekly & Monthly Analysis
- Daily calorie bar chart for the week
- Weekly macronutrient ratio pie chart
- Weight change vs. calorie intake correlation graph
How to Use
Step 1: Set Your Goals
In the “Setup” sheet, enter your current weight, target weight, and activity level. The template calculates a recommended daily calorie target (TDEE). Adjust it based on whether you’re cutting, maintaining, or bulking.
Step 2: Log Your Meals
Each day, record what you eat in the “Meal Log” sheet. Start typing a food name and the autocomplete will suggest matches from the database.
Step 3: Review Your Progress
Check the daily summary for calorie and macro breakdowns. The “Weekly Report” sheet shows trends over time.
Tips
Hit Your Protein Target
Set your protein goal to 1.5–2g per kg of body weight for muscle building. Days where protein falls short are highlighted in red so you can adjust your next meal.
Pair with Intermittent Fasting
If you practice 16:8 fasting, simply log lunch and dinner only. The meal-time column helps you track your eating window.
FAQ
What if a food isn’t in the database?
Add it manually in the “Food DB” sheet. Enter the food name and nutrition values per 100g — the tracker will use it immediately.
How accurate are the calorie calculations?
The built-in database uses standard USDA-equivalent nutrition data. Actual values vary by cooking method and ingredients, so treat the numbers as a reliable guide rather than exact science.