Macros Tracker — Google Sheets Template

What’s in this template

This Google Sheets macros tracker has two main tabs:

Tab 1: Daily Log

A grid with rows for each meal (Breakfast, Lunch, Dinner, Snacks) and columns for Protein (g), Carbs (g), Fat (g), and Calories. A Target row at the top holds your daily goals. Sum formulas calculate totals and remaining amounts. Conditional formatting highlights when you’re on target or over.

Tab 2: Weekly Summary

Pulls daily totals from the log. Shows each day’s protein, carbs, fat, and calories. Averages for the week help you see consistency. Optional: add a simple chart (Insert → Chart) to visualize trends.

Key features and formulas

Target vs. actual: The sheet subtracts your logged totals from your targets. A “Remaining” row shows how much you have left. Useful for planning — if you have 30g protein left at dinner, you know to aim for a protein-heavy meal.

Percentage progress: Optional percentage formulas show how close you are to each target (e.g., “80% of protein goal”). Helps prioritize — if protein is at 50% by lunch, you know to bump it up.

Weekly consistency: The summary tab highlights patterns. Maybe you consistently under-eat on Mondays (busy day) and over-eat on Saturdays. Use that to prep more on Sundays and plan indulgences for Saturday.

How to customize

Adding fiber: Many people track fiber for digestive health. Add a Fiber column and extend all formulas. Set a target (e.g., 25g) and track it like the other macros.

Meal timing: Add a Time column if you care about when you eat (e.g., for intermittent fasting). Log meal times and use the data to see if eating earlier or later affects your totals.

Recipe integration: If you meal prep the same recipes often, create a “Recipes” tab. List each recipe with its macros per serving. Reference the recipe in the log and copy the macros — faster than looking up every ingredient.