Upgraded Macro Calculator & Weightloss Tracker
The Free Toolkit We Give Our Own Clients Before Day One
Your daily calories, your macros, a recipe calculator, a full protein reference guide, and a way to track it all. No guesswork, no app subscription, just one simple sheet.
Calorie counting apps give you a number and leave you to figure out the rest. This toolkit is the same starting point we use with the women we work with every day: your personal calorie and macro targets, a meal plan, a recipe calculator, a protein reference guide, and a place to track your progress. All in one free spreadsheet.
What You Get
One Sheet, Seven Tools
Macro Calculator
Your daily calories, protein, fat and carbs, personalised to your body and your goal.
Meal Plan
That target split across 5 meals, so you know what to aim for at breakfast and at dinner.
Dashboard
A snapshot of your targets and your progress, updated automatically as you log.
Daily Tracker
Log what you eat today and see exactly how it compares to your target.
Progress Tracker
Log your weight, steps and workouts, with trend charts and a consistency score.
Recipe Calculator
Get the calories and macros for any recipe, per 100g, per serving, or per cup.
Protein Reference Guide
65+ Indian vegetarian and non-vegetarian protein sources, ranked by efficiency, with pairing tips for incomplete proteins.
Getting Started
How To Use It, In 4 Steps
Get your numbers
Open the Calculator tab and fill in the yellow cells: your weight, height, age, activity level and goal. Your daily calorie and macro targets appear instantly.
See it as meals
The Meal Plan tab breaks that daily number into breakfast, snacks, lunch and dinner. No mental math needed at mealtime.
Log your day
Use the Daily Tracker to log what you eat, and the Progress Tracker to log your weight, steps and workouts. Miss a day, no problem. It just won't count as a win, and that's fine.
Cook and eat with confidence
Got a recipe you want to fit into your day? Use the Recipe Calculator for the numbers, and check the Protein Guide to make sure your plate is a complete protein, or pair it with something that completes it.
Free Download
Get The Free ToolkitOpens in Google Sheets. Click "File" then "Make a copy" to save your own editable version.
Want More Than A Spreadsheet?
Join our free WhatsApp Channel for the things that don't fit in a download: daily workouts, quick tips, simple food swaps and sample menus, every week, straight to your phone.
- ποΈ Daily workouts
- π‘ Quick tips
- π Simple swaps
- ποΈ Weekly sample menus
Want It Done For You?
The 4/4 Challenge
A spreadsheet gets you clarity. It doesn't give you accountability, adjustments when life gets in the way, or someone checking in when your motivation dips. That's usually the part that actually decides whether the weight comes off.
The 4/4 Challenge is a structured, guided program where we build your plan and adjust it with you in real time.
- A nutrition plan built around your body, not a generic template
- Real accountability, someone actually checking in on you
- Support when things don't go to plan, not only when they do
Not Sure Where To Start? Just Ask.
Tell us a bit about yourself and we will open WhatsApp with your message ready to send. No forms to wait on, no callback, just a real conversation with a nutritionist on our team.
