Macro Tracker Spreadsheet | TDEE Calculator, Meal Planner (Digital Download)

About this product

• Watch the DEMO VIDEO before you buy — it shows every tab in 15 seconds.

Most calorie spreadsheets hand you an empty grid and expect you to do the maths.
This one does it for you: pick a food from a dropdown, type a quantity, and the
calories and macros fill themselves in.

• ✨ WHAT'S INCLUDED ✨
• 5 workbooks — the same tracker in 5 colour themes, including a true dark mode
• 13 linked tabs + 22 live charts
• 123-food library with per-100g AND per-serving values
• TDEE calculator (Mifflin-St Jeor) that sets your own targets
• Quick Start Guide (4 pages) + Full Guide (16 pages), both PDF
• 28 days of sample data so nothing looks empty on day one
• Google Sheets + Excel

• 📊 THE 13 TABS 📊
• Start Here — setup in 3 steps
• Profile & Targets — BMR, TDEE, calorie and macro targets from your numbers
• Today — consumed, target and REMAINING, with progress bars
• Quick Log — 400 rows, six columns wide so it works on your phone
• Week — 7 days vs target plus an adherence score
• Trends — 12 weeks of rolling averages, 6 charts
• Report — a printable 28-day report card with your top 10 foods
• Weight & Body — daily weight with a 7-DAY ROLLING TREND line
• Meal Planner — plan the week, see the calories before you cook
• Grocery List — builds itself from the plan, nothing typed
• Recipes — build a meal once, log it as one line forever
• Food Library — 123 foods, add your own in seconds
• Settings — units, meal names, activity factors, 5 macro presets

• 💡 WHY THIS ONE 💡
• No gram arithmetic — log by serving OR by grams, your choice
• Dropdowns everywhere, so a typo can't break a formula
• Your own TDEE, not a generic 1,200
• Built narrow enough to actually use on a phone
• A weight TREND line, because daily weight is mostly water
• Metric and imperial

⚡ HOW IT WORKS ⚡
1. Buy and download instantly — no waiting, no shipping.
2. Open the .xlsx in Excel, or upload to Google Drive and open with Sheets.
3. Fill in 12 cells on Profile & Targets.
4. Log your first meal. Everything else updates.
5. Any questions? Message me — I answer quickly.

• ❗IMPORTANT❗
• This is a DIGITAL DOWNLOAD. No physical item will be shipped.
• You need Excel 2016 or newer, or a free Google account.
• Colours may look slightly different from screen to screen.
• Because this is digital, all sales are final — no refunds or exchanges.
• For personal use only. Reselling, sharing or redistribution is not permitted.
• MacroLab is a tracking tool, not medical or dietary advice. Food values are
• approximate reference figures — check them against your own labels.