The drop down list limits the food item selections, based on the Category selected in each row.įinally, enter the number of servings that you ate, based on the single serving amount that appears in the Measure column.
Next, select the meal type (Breakfast/Lunch/Dinner/Snack)
One has green cells for data entry, and the other has orange cells for data entry.Įach day, enter the date, and the target calories that your medial professional recommends as your daily calorie intake. NOTE: In the workbook for 2 people, there are 2 FoodEntry sheets.Follow these steps each day, to track your calories. (pdf files with restaurant foods at bottom of page).
(sign-up is required, free membership available).(type a food in the search box at top right).If you're looking for more nutrient information, to add items to the food list, you can try these websites: Check food product labels for accurate nutrition numbers. Target Calories: Check with your medical professional for advice on your target calories.įood Data: Most of the food data was obtained from Health Canada, so the ingredients and calorie counts might be different where you live. I am not a medical professional, so use this workbook for entertainment purposes only, or in consultation with a medical professional. Input all of the recipe ingredients, and Excel calculates the calories, carbs, protein, fibre and fat per serving.Īfter you calculate the recipe's nutrients, you can add that as an item in the workbook's food list. There is also an enhanced Calorie Counter workbook that contains a recipe calculator. Use the basic Calorie Counter spreadsheet to keep track of the food that you eat each day, and the nutrients that the food contains. You may even want to see a doctor before you start, so you can see how other aspects of your health change as you lose weight, like blood pressure, cholesterol, resting heart rate, and percentage of body fat.Get the Calorie Counter Excel Calorie Counter Intro Many people lose the weight and wonder how their body measurements have changed… Don’t forget to measure key parts of your body so you can see those results as well. In general, a good weight loss per week is around 1 kilogram (1 and 2 lbs). But if you do weigh yourself in the mornings, do that consistently.įast weight loss goals aren’t the easiest to achieve. Your body looses water over night, so weighing yourself right when you get up may look good in the numbers, but may be more a reflection of water loss than actual weight loss. When tracking your weight, you should be consistent with the time of day and what you are wearing to avoid any large fluctuations in measurements. To view all your data, click the “View My Data” button at the top of the page.
Your information will be automatically stored in “My Data”.
To update your weight loss progress, enter your current weight and body measurements (and blood pressure measurements) into the white coloured cells, then click the “Update Progress” button at the top of the page. All other cells are automatically calculated for you. Click the “View my Weight Loss Prgress” button.Basically, the way the spreadsheet works is that any “white” background coloured cell, you are able to enter your own information into. On this page, you’ll fill out your name, date of birth, your starting measurements and what your goals are.Once you have done that, pretty much everything else happens on the main page. When you very first open the spreadsheet you’ll want to click the “Update My Personal Details” button.