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Food and Calorie Diary — Excel Template

Calorie and macro targets using the Mifflin–St Jeor formula, a database of 60 foods, a meal diary and daily totals.

Food and Calorie Diary — Excel Template
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Blank template + filled-in example · Excel 2007+, LibreOffice, Google Sheets

What it's for

To manage your diet, you need to see the numbers. You enter your height, weight, activity and goal — the spreadsheet calculates your calorie and macro targets, and in the diary you just pick a food and grams: calories and nutrients are calculated automatically.

What's inside

  • "Targets": your parameters and the daily calorie, protein, fat and carb targets.
  • "Foods": a database of 60 popular foods per 100 g; you can add your own.
  • "Diary": date, meal, food, grams — calories and macros.
  • "Summary": eaten vs target by day, deviation, macro ratio, status and a chart.

Who it's for

Anyone who watches their diet, does sport, wants to get in shape or simply understand how much they really eat.

Compatibility

Excel 2007 and later, LibreOffice. No macros. Parameters and coefficients are in the settings, so you can adjust them. The calculation is indicative.

The file is in English.

Questions and answers

How is the calorie target calculated?
Basal metabolic rate from the Mifflin–St Jeor formula is multiplied by the activity factor and then adjusted for your goal; the target never goes below the basal metabolic rate.
Can I add my own foods?
Yes, the "Foods" sheet has room for up to 300 rows, with values per 100 g.
How accurate are the values?
The values are averages and depend on cooking method and brand, so check the packaging.
Is this medical advice?
No, it is a reference calculation; if you have medical conditions or a special diet, consult a doctor.