Macro Meal Planner Template (Excel + Google Sheets, Free)
What's inside the macro meal planner template
The workbook has two tabs: Meal Log (up to 100 rows - day, meal, food item, and protein, carbs and fat in grams) and Daily Targets (up to 7 days, with protein, carbs and fat targets you set per day).
Calories calculate automatically from the macros you enter, using the standard 4 kcal/g for protein and carbs and 9 kcal/g for fat - there's no nutrition database to look up food items, so you enter macros yourself from the label or a nutrition app.
The Daily Targets sheet pulls each day's total protein, carbs and fat automatically from the Meal Log via SUMIF, matched by the day label, then flags the gap against your targets.
No built-in nutrition database - and why that's the honest approach
Free competitors found in search results (ideallysheets.com, warriorwomen.co.uk) are manual-entry grids too - protein, fat and carb columns per meal, filled in by hand. This template works the same way: you're the source of the macro data, whether from a food label, a nutrition app, or your own tracking.
What this template adds beyond those manual grids is the automatic calorie calculation from your entered macros, plus a dedicated daily-targets sheet with automatic totals and gap-flagging - not present in the free grids scraped, and not something the paid Etsy listing's manual layout automates either.
Setting macro targets and tracking the daily gap
Enter your own protein, carbs and fat targets per day on the Daily Targets sheet - this template doesn't calculate targets from body stats or goals automatically, you set them based on your own plan or a coach's recommendation.
Once targets are set, the gap column shows exactly how far each day's logged totals are from target, in grams - a negative number means you're under target, positive means you're over, both flagged with conditional formatting.
Who this template is for
Anyone following a macro-based nutrition plan who wants to log meals and see calories and macro totals calculate automatically, without paying for a subscription app or manually adding up numbers.
This template is for tracking and planning macros you enter yourself - it is not medical or dietary advice. Consult a registered dietitian or physician for personalized nutrition guidance.
How to use it
- Log every food item: day, meal, and protein, carbs and fat in grams - calories calculate automatically.
- Enter your protein, carbs and fat targets per day on the Daily Targets sheet.
- Check the gap column to see how each day's totals compare to target.
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Frequently asked questions
Does this template include a food database?
No. There's no built-in nutrition database - enter protein, carbs and fat in grams yourself from the food label or a nutrition app, and calories are calculated from those macros.
How are calories calculated?
Protein and carbs at 4 kcal per gram, fat at 9 kcal per gram - the standard macro-to-calorie conversion, calculated automatically from what you enter.
Is this medical or dietary advice?
No. This template is for tracking and planning macros you enter yourself - it is not medical or dietary advice. Consult a registered dietitian or physician for personalized guidance.
Can I use this in Google Sheets?
Yes. Upload the downloaded file to Google Drive, then open it and choose File > Save as Google Sheets. The calorie and daily-target formulas keep working.
Why do the Day labels on both sheets need to match exactly?
The Daily Targets sheet totals your Meal Log entries using SUMIF matched by the Day text - use the same label (e.g. "Mon") on every entry for that day so the rollup is accurate.
What's the usage license?
Personal use. It's not meant to be resold or redistributed as a template product.