#Macro meal planner template excel update#

It uses the Harris Benedict formula to estimate the calories per day needed to maintain a current weight. are in some foods, you can do a Google search such as 'calories in a hamburger' and Google conveniently grabs information from other sites (hopefully Google has permission from these sites to do that) and displays that information directly in the search results.Ĭalories Per Day: How do I know the number of calories per day that I need? We can't give medical advice, but there are various calculators online that can help. In some cases, an 'elimination diet' may be necessary to identify food intolerances.Ĭalories in a '.': To find out how many calories and how much fat, sugar, etc. In these cases, it can be useful to not only list what you eat, but also what time you eat and when the symptoms of your illness occur.

It uses the Institute of Medicine's Acceptable Macro-nutrient. I spent a good chunk of my day putting together this calorie and macro-nutrient calculator. Developing better eating habits often requires that level of constant conscious decision making.Īs you become more familiar with the nutritional value of various foods and develop better health habits, you'll probably find it less necessary to keep a food diary.Īnother reason people use a food diary is to try to identify allergies or illnesses that may be related to what you are eating. Calorie and Macro-nutrient Calculator I created (Excel SpreadSheet) Updated: I've also added a second sheet that asks for meals per day and calculates the totals on a per meal basis. Keeping a food diary helps you be more aware of what you are eating and provides the constant reminder of your goal. Just as tracking and budgeting your money can help you improve your financial health, keeping a detailed record of what you eat and drink is an important way to improve the health of your body. So, you do not need to start your week on Sunday.

#Macro meal planner template excel update#

When using the spreadsheet, if you enter a date in the cell to the right of the Date label, the date and the weekdays will update automatically. In other words, you could use this for recording what you have already eaten, or you could use it as a simple weekly meal planner. This weekly food diary is a basic printable page for listing food and water you have consumed or plan to consume.