Macro & Calorie Meal Planner Spreadsheet — TDEE Calculator
You keep starting a diet and stalling - because you have no idea how many calories you actually need, what 'macros' even mean for YOUR body, or whether today's food is on track. Calorie apps nag you with ads, lock the good features behind a subscription, and still don't show you the math. So you guess, plateau, and give up.This Macro & Calorie Meal Planner does the math for you - no app, no subscription, no account. Enter your sex, age, weight, height, activity level and goal once, and it instantly calculates your BMR, TDEE, daily calorie target and exact protein / carb / fat grams using the Mifflin-St Jeor equation (the gold-standard formula). Then log your food from a built-in database of 80+ foods and watch your totals stack up against your target - with real, visible formulas you can trust.WHAT'S INSIDE (7 tabs):1. Start Here - a clear walkthrough plus how to import into Google Sheets.2. Calculator - enter your stats -> BMR, TDEE, calorie target and daily macro grams, all automatic.3. Daily Food Log - pick a food + servings; calories & macros pull from the database and total vs your target (with calories remaining).4. Food Database - 80+ common foods with calories, protein, carbs & fat per serving; add your own.5. Weekly Meal Plan - plan calories per meal across 7 days; daily & weekly totals auto-calculate.6. Progress Tracker - log weekly weight & measurements; change vs start and vs last week auto.7. Dashboard - your calorie target, macro-split donut chart and weight-trend line chart at a glance.WHY YOU'LL LOVE IT:- It does the TDEE & macro math for you - no more guessing or googling formulas.- Real, visible formulas & drop-down menus - nothing is hard-coded or faked.- Works in Excel, Google Sheets and Apple Numbers - no add-ons, no account, no install, no subscription.- Input cells are colour-coded so you always know exactly what to fill in.- Comes pre-filled with a sample person and a full day of food so it makes sense the moment you open it.- Built-in food database of 80+ items so you can start logging in minutes.- A START HERE guide gets you set up in about 10 minutes.- Reusable forever - one purchase, every cut, maintain or bulk.Stop guessing your numbers. Get your exact calorie & macro targets, track your food, and watch the weight trend - all in one clean spreadsheet. Instant download.(For general fitness planning, not medical advice. Single-user licence - please do not resell or redistribute.)
Get it → planfulnest.gumroad.com