Free Calorie Tracker Template (Excel)
What's in the calorie tracker template
The main sheet is a Daily Log: one row per food entry, with date, meal (breakfast, lunch, dinner, snack), the food name, servings, and per-serving calories, protein, carbs, and fat.
A second sheet, Food Reference, holds typical per-serving values for common foods — calories, protein, carbs, and fat per serving — that you copy into your daily log entries and adjust to match your own product labels.
The summary block totals calories, protein, carbs, and fat logged so far, giving you a running picture of the day without doing the addition yourself.
How the daily totals calculate
Each entry's calories, protein, carbs, and fat are calculated by multiplying servings by the per-serving value you entered — so 2 servings at 150 calories per serving gives 300 calories for that line, automatically.
The daily total sums every logged entry's calories and macros, and it stays correct as you add or edit entries throughout the day.
About the Food Reference sheet
The values on the Food Reference sheet are typical per-serving numbers meant as a starting point, not a live nutrition database — there's no automatic lookup that pulls values into your daily log as you type a food name.
To use a food, you copy its calories, protein, carbs, and fat from the Food Reference sheet into your daily log entry and adjust the values to match your actual product label if it differs, since brands and serving sizes vary.
Calorie tracker vs weight loss tracker: which do you need
This template is for logging what you eat — meals, calories, and macros per entry, rolled up to a daily total against your own targets. It doesn't track your bodyweight over time.
If you're specifically tracking weight trend over weeks or months rather than food intake, the weight loss tracker template is built for that instead. Many people use both together: this one for daily food logging, the other for the weight trend that results from it.
How to use it
- Look up your food in the Food Reference sheet and copy its calories, protein, carbs, and fat per serving.
- Add a row in the Daily Log with the date, meal, food name, and number of servings, then paste in the per-serving values.
- Line totals and the daily rollup for calories, protein, carbs, and fat calculate automatically.
- Add your own foods to the Food Reference sheet as you go, so future entries are faster to log.
Download the free Free Calorie Tracker Template (Excel)
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Frequently asked questions
Can I use this calorie tracker in Google Sheets?
Yes. Upload the downloaded file to Google Drive, then open it and choose File > Save as Google Sheets. The daily total formulas keep working.
Does it look up nutrition values automatically?
No. You copy per-serving values from the Food Reference sheet into your daily log entries manually and adjust them to match your actual product label.
Is this template really free?
Yes. You give an email address to download it, and then it's yours to use with no further cost.
Is this the same as the weight loss tracker template?
No. This tracks food, calories, and macros per meal. The weight loss tracker template tracks your bodyweight trend over time instead.
Can I add my own foods and recipes?
Yes, it's a standard Excel/Google Sheets file. Add rows to the Food Reference sheet for any food or recipe you eat regularly.