#Calorie tracker excel how to
#Calorie tracker excel free

Now we get to the most important part: counting calories. Tracking Weight and Calories Link to this heading Just make sure to use the correct table corresponding to your gender. The spreadsheet is formatted into tables so you can easily find the optimal TDEE calorie level right for you. I would keep it consistent for at least a week at a time and gauge the results from there.

#Calorie tracker excel free

Feel free to adjust it as you go if you’re not seeing the results you want. Keep in mind, that the TDEE calculation is simply an estimate based on your perceived activity level. You can also use a heart rate monitor if you want a more accurate determination of how many calories you’re burning throughout the day, but it’s not necessary.

Extra active = BMR x 1.9 (hard exercise 2 or more times per day, or hours of moderate cardio).

Very active = BMR x 1.725 (hard exercise every day, or multiple workouts per day).

Moderately active = BMR x 1.55 (moderate exercise 6-7 days per week).

Lightly active = BMR x 1.375 (light exercise 1-3 days per week).

Sedentary = BMR x 1.2 (sedentary, little to no exercise at all).

Here are some guidelines to determine which multiplier is best for your activity levels: So aim to consume 250-500 calories less than your TDEE per day to achieve weight loss and vice versa for weight gain. If you were to maintain this calorie level over time, your weight would remain neutral. To get an accurate TDEE figure, simply multiply your BMR by the relevant activity multiplier. The activity multiplier is how we determine your TDEE (Total Daily Energy Expenditure). We all burn some calories throughout the day, even if we don’t work out at the gym. Determine Your TDEE with the Activity Multiplier Link to this heading without taking into account calories burned by activity). Your BMR measures the number of calories required to keep your body functioning at rest (i.e. Your weight, height, and age are then used to calculate your Basal Metabolic Rate (BMR). Try to fill these out as accurately as possible in cells B5, C5, D5, and C8. Calculate Your BMR Link to this headingįirst, the template asks for your basic biometrics and age. This section walks you through what each field means in further detail. Simply drag the columns downward to maintain the same targets day to day. You can adjust your BMR and body weight on a daily or weekly basis and your targets will be updated as such. Your calories consumed and net calories will be calculated automatically. At the end of the day, input the amount of protein, fat, and carbs you consumed in grams in columns D, E, and F.Your protein, fat, and carb targets will be calculated automatically. 1), fat, and carb ratios (should add up to 1), your activity multiplier, and bodyweight for that day (columns L - Q). Enter the calorie target from step 3, your desired ratio of protein per lb of bodyweight (i.e.For example, if you’re a male with an activity level multiplier of 1.55 and you want to lose weight, you would select the target calorie level in cell J7. Select the calorie level that aligns with your multiplier, gain/loss goals, and gender from the tables above.Make note of the multiplier that best aligns with your activity level, with 1.2 being the least active and 1.9 being the most active (use the activity levels section of this article as a reference).

Enter your weight, height, age, and target weight under metrics (B5, C5, D5, and C8).

#Calorie tracker excel how to

If you’re in a rush, here’s a brief step-by-step overview of how to use the spreadsheet: If you’re only interested in calculating the amount of calories you need to lose weight and don’t need the tracking capabilities, I also built a free calorie target calculator that works right in your browser. ` Calorie Target Calculator Link to this heading Follow the instructions below as you fill it out if you get stuck. xls format or save it as a Google Sheet to get started. Weight Loss Excel Spreadsheet Link to this headingĭownload the spreadsheet in. Its purpose is to help you accurately calculate your macros and track caloric intake so you can start shedding those extra pounds with as little effort as possible. That’s why I created this simple weight loss tracking template in Excel to help you with your weight loss (or gain) goals.

If you’re not tracking these metrics, it’s easy to lose focus and get off track. What ratios of protein, fat, and carbs should make up those calories?.How many calories can you safely consume based on your activity levels?.If you’re just getting started, accurately tracking your weight loss journey can be quite overwhelming. Lose Weight and Track Your Progress Link to this heading