Printable Macro Tracker

A printable daily food log for tracking macros by hand. Each row has space for the meal, the food, and its protein, carbs, fat and calories, with a daily totals row at the bottom to add everything up. Choose A4 or US Letter and the number of rows, then print as many days as you need.

Print a free daily macro tracker to log your food by hand. Each row has space for the meal, the food, and its protein, carbs, fat and calories, with a totals row at the bottom. Pick A4 or US Letter and the number of rows, then print a sheet for each day you want to track.

Daily Macro TrackerDate:Target calories:Protein / Carbs / Fat goal:MealFoodProtein (g)Carbs (g)Fat (g)CaloriesDaily totalAdd up the last four columns and write the sums in the Daily total row. Protein and carbs are about 4 calories per gram, fat about 9.health.hivly.net - free printable daily macro tracker

Not sure of your targets? Turn a calorie goal into grams of protein, carbs and fat with the macro calculator, then write them at the top of your sheet.

How it works

  1. 1

    Set up the sheet

    Pick A4 or US Letter and how many food rows you want per day.

  2. 2

    Print your days

    Download the PDF and print one sheet per day, or a stack for the week.

  3. 3

    Log and total

    Write down what you eat and its macros as you go, then add up the columns in the Daily total row.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

How do I find the macros for a food?
Read the nutrition label for packaged foods, or look up whole foods in a food database. Weighing portions with a kitchen scale makes the numbers far more accurate than eyeballing.
What are my macro targets?
That depends on your goal and body. Work out grams of protein, carbs and fat from a calorie target with our macro calculator, then write those goals at the top of the sheet.
Why track on paper instead of an app?
Some people focus better writing it down, avoid another app and account, or want a sheet to review with a coach or dietitian. Paper also works with no phone and no signal.
Do the calories need to match the macros exactly?
Roughly. Protein and carbs are about 4 calories per gram and fat about 9, so the totals should line up closely. Small gaps come from fibre, rounding and alcohol.

Important

These calculators give general, informational estimates and are not medical advice, diagnosis or treatment. Everyone is different — for decisions about your health, talk to a qualified clinician.

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