Calorie Tracker Spreadsheet

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Calorie Tracker Spreadsheet is a collection of three templates to help you with counting calories.

Template Contents

  • Calorie Counter Calculator: This calorie counter spreadsheet is a tool that you can use to count your daily calorie intake. By selecting food or drink item in the list, you can see how many calories you will absorb if you eat or drink those item. This excel template should help you planning what kind of food or drink that you should consume every day to maintain your health, if you have weight or cholesterol issues.
  • Calorie Intake Calculator: This is a calorie intake calculator that will calculate how many calories you need when you do several activities, from light activities until heavy activities. For example, if you are an athlete, you will need more calorie to keep you in good shape condition.
  • Calories Burned Calculator: This calories burned calculator is created to ease you calculate how many calories you burned in a day during your daily activities. It is needed when you follow some diet programmes or to maintain your ideal weight by balancing eating and exercising. Besides, there are many questions regarding how many calories that being burned in a day if you do traditional sports like walking, bicycling, or swimming


Calorie Counter

Guidance to use this spreadsheet is simple.

  1. Select your food or drink item in Food/Drink description column (there are maximum 15 item that can be inputted)
  2. Input their estimated weight in oz. It doesn’t have to be exact.

The excel formula will show you the estimated calories for those item in calories column (column with green color). The food and drink database references are collected from many sources in internet where I cannot guarantee whether the calorie value per oz is really measured. If you frequently eat or drink specific item, you can try to find their calories number from your health consultant or from other internet sources. And you can use those information as additional data where you can create your own spreadsheet to calculate their calories.


Calorie Intake Calculator

To use this calorie intake calculator, you can follow steps below :

  1. Type your name in name box
  2. Type your age in age box
  3. Select your gender (female/male) in gender box
  4. Type your height (in cms)
  5. Type your weight (in kgs)

Those 5 information above will be used to produce your BMR (Basal Metabolic Rate) number. Select your weekly activity category from 5 available categories. Those categories are : sedentary (little/no exercise), lightly active (sports 1-3 days/week), moderately active (sports 3-5 days/week), very active (almost exercise every day), and extra active (usually athletes). You will get your calorie needs number after you select one of it.

You can use this calculation as your side reference, although the numbers used in calculation are came from statistic measurement. If you are looking for what kind of food and drink that can meet your calculated calorie number, you can use other tool to calculate it, or you can find food and drink calorie table which you can find in many internet sites or you can ask your health consultant as well.


Calories Burned Calculator

This tool is basically a database lookup tool where you just put your weight information, select your type of activities and its period, and the calories burned per day for each activities will be displayed automatically. There is a sum formula that will sum all calories burned. I provide until maximum 15 type of activities that can be selected. Use this information as a reference to know the rough number of respective burned calories.

I collected the calories burned per activities per 1 pound from internet. So, I cannot guarantee that the number is 100% correct. You still need to check your doctor, health advisor or your gym trainer to make sure that the number of burned calories is correct for your recurring activities. Remember to balance it with your eating or drink habit to maintenance your health still in a good shape.

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