Staying on top of your daily calories can feel overwhelming. Apps can be cluttered, and mental math rarely works. A spreadsheet, however, gives you a clear and customizable way to monitor what you eat and how it fits into your health goals.
That’s why we’ve created a free calorie tracker spreadsheet template that makes logging meals and tracking nutrients simple, flexible, and stress free.
What Is a Calorie Tracker Spreadsheet?
A calorie tracker spreadsheet is a simple way to keep track of everything you eat and drink every day.
Think of it like a personal food diary that does the math for you. You can log your meals, snacks, and drinks, and it will automatically add up your calories, and sometimes other nutrients like protein or carbs.
Seeing it all in one place makes it easier to understand your eating habits, make healthier choices, and stay on track with your weight or fitness goals. Plus, since it works on your computer or phone, it is a stress-free way to keep your nutrition in check.
Why Use Our Calorie Tracker Spreadsheet Templates?
- Never wonder “What Can I Still Eat Today?”: You’ll always know exactly how many calories you have left for the day, so no more guessing whether you can have that afternoon snack or need to go lighter at dinner.
- See the big picture beyond just calories: Track protein, carbs, and fats alongside calories so you understand not just how much you’re eating, but whether you’re actually nourishing your body with the right balance of nutrients.
- Turn vague goals into clear daily actions: Instead of saying “I want to lose weight,” you’ll have specific daily calorie targets that make your goal feel achievable and give you something concrete to work toward every single day.
- Spot yYour patterns before they derail you: The weekly overview helps you notice if you’re consistently going over on weekends or skipping breakfast during busy weekdays, so you can adjust your habits before they become problems.
Download Free Calorie Tracker Spreadsheet by Spreadsheet Daddy
This weekly calorie tracker template acts as your personal nutrition coach, covering essential tracking like dates, weights, and daily calorie targets while automatically calculating weekly totals to show if you’re on track.
The daily layout includes space for meals, portions, and key nutrients (calories, protein, carbs, fats), plus a notes section for tracking patterns. The running calorie tally shows your remaining daily allowance, making food decisions easier and turning calorie counting into a meaningful daily check-in.
What’s Included:
- Four weeks of tracking in one place: You get a full month’s worth of data so you can actually see how your eating changes over time.
- Simple weekly setup: Each week has spots where you just plug in your dates, current weight, and what you’re aiming for.
- No math required: The spreadsheet does all the calculating for you, showing your daily averages, weekly totals, and whether you’re hitting your targets.
- Daily food logging: Easy tables where you write down what you ate, how much, and the calories plus protein, carbs, and fats.
- Live calorie counter: Watch your remaining calories for the day go down as you add meals, so you know exactly where you stand.
- Room for notes: A spot to jot down if you were stressed, celebrating, or just how you felt that day.
- Complete nutrition picture: Track not just calories but also your protein, carbs, and fats so you can see if you’re getting balanced nutrition.
How to Use Our Calorie Tracker Spreadsheet Template
1. Start by downloading the template in Excel or PDF format, or by making a copy of the Google Sheets spreadsheet.
2. Enter your start and end dates, current and target weight, and daily calorie goal, and the template will automatically calculate your weekly calorie target.
3. Enter the meal types, food items, serving sizes, calories, protein, carbs, and fats you’ve consumed.
4. The template will automatically calculate your total calories and remaining calories for the day.
5. By the end of the week, you’ll have your average daily calorie intake, average daily net calorie difference, total weekly calorie intake, and overall weekly net calorie difference all calculated automatically as you track throughout the week.
