Macros
Macro Tracking
Daily macro totals for every month over two pages, and meal-by-meal macro pages.
- Macro Trackerevery month
- Macro Trackerevery month
- Daily Macros by Meal30 pages
Money & health
Macro Tracker 2027: protein, carbs and fat, day by day
A macro tracking sheet with daily totals for every month over two pages, 30 meal-by-meal macro pages, meal plans, a workout log and a water tracker.
A macro tracker with a daily totals sheet for every month over two pages (protein, carbs, fat, calories, water and notes, with a target row), 30 meal-by-meal macro pages, weekly meal plans and grocery lists, training plans and workout logs, and a water tracker.
- 382 linked pages in the sample
- Free preview before you pay
- $12 once, or unlimited on Pro
Real pages from this macro tracker
Rendered by the same engine that builds yours, in the Terracotta Sun theme for iPad portrait.
What's inside
The pages, section by section.
Each section gets its own side tab. You can switch any of them off, or add sections from other planners, in the builder.
Meals
Meals
Weekly meal plans, grocery lists and recipe cards.
- Meal Planevery week
- Grocery Listevery week
- Recipe20 pages
Fit
Fitness
Goals, training plans, workout and cardio logs.
- Fitness Goals1 page
- Training Planevery week
- Workout Logevery week
- Cardio Logevery month
Water
Hydration
Monthly water tracker.
- Hydrationevery month
Plus the linked calendar every planner has
Cover and contents · 2 pages
A cover with your name and a linked contents page that every tab returns to.
Year overview · 1 page
The whole year on one page. Tap any date to open it.
Year goals · 1 page
Your goals and their milestones in one place, filled in by the AI if you use it.
Monthly calendars · every month
A month grid with a focus list and notes. Every date links to its day or week.
Weekly pages · every week
One page per week with your weekly goal actions and priorities.
Notes · 20 pages
Lined, dotted, grid or blank pages. You choose how many, up to 100.
The sample above comes to 382 pages over 12 months. Yours changes with the months, sections and notes pages you choose.
Who it's for
Who reaches for this one
- People tracking macros for fat loss or muscle gain
- Lifters and athletes
- Anyone who prefers paper to a tracking app
AI goal planning
Goals people plan with it
Type a goal like one of these and the AI breaks it into a milestone for each month and a small action for each week, then prints them on your month and week pages. You read and edit every line before you download.
Your goal
Hit my protein target five days a week
12 monthly milestonesWeekly actionsA motto each monthYour goal
Track macros every day for a month
12 monthly milestonesWeekly actionsA motto each monthYour goal
Plan meals around my macro targets
12 monthly milestonesWeekly actionsA motto each month
Guide
How to use a macro tracker
Tracking macros means keeping an eye on protein, carbohydrates and fat, not only calories. A macro tracker gives you a quick daily total for every day of the month and a detailed meal-by-meal page for days you want more detail. Use targets from a coach, dietitian or calculator you trust.
Write your targets
Fill in the target row at the top of the month: protein, carbs, fat, calories and water.
Log daily totals
Each day has a row for protein, carbs, fat, calories, water and notes.
Go meal by meal when you need to
The 30 meal pages break a day down by meal, which helps when you're learning portions.
Plan meals around targets
Weekly meal plans and grocery lists make hitting your numbers easier.
Train and hydrate
Workout logs and the water tracker sit in the same planner.
What to include in a macro tracker
A macro tracking sheet should be quick enough to keep up every day. This one includes:
Calendar
Weekly and monthly pages
Dated month calendars and a weekly page for each week. No daily pages; the macro tracker has a row for every day.
Macros
Macro Tracking
A daily macro tracker for every month over two pages (days 1–16 and 17–31) and 30 meal-by-meal macro pages.
- Macro Tracker · every month
- Macro Tracker · every month
- Daily Macros by Meal · 30 pages
Meals
Meals
Weekly meal plans, grocery lists and 20 recipe cards.
- Meal Plan · every week
- Grocery List · every week
- Recipe · 20 pages
Fit
Fitness
Fitness goals, weekly training plans, workout logs and a monthly cardio log.
- Fitness Goals · 1 page
- Training Plan · every week
- Workout Log · every week
- Cardio Log · every month
Water
Hydration
A water tracker for every month.
- Hydration · every month
Every section can be switched off in the builder, and sections from other planners can be added.
Digital vs printable macro tracker
A digital macro tracker on your phone or tablet is handy for logging at mealtimes.
A printable macro tracker on the fridge keeps targets in view. Print a month at a time on A4 or US Letter.
- Digital sizes
- iPad portrait, iPad landscape, Android portrait, Android landscape, E-ink
- Printable sizes
- A5 print, A4 print, Letter print, Half letter
An example week in a macro tracker
One goal, followed through a single week. The milestone and weekly actions are the kind of lines the AI goal step writes onto your month and week pages; the daily notes are what you add by hand.
Goal
Hit my protein target five days a week
Milestone for January
Protein target hit five of seven days
This week's actions
- Protein at breakfast
- Plan lunches on Sunday
- Log totals every evening
- MondayHit protein. Eggs and Greek yogurt at breakfast helped.
- TuesdayShort by 30g. Lunch was mostly carbs.
- WednesdayMeal-by-meal page to see where protein drops.
- FridayHit it again. Four days so far.
- SundayFive of seven. Planned higher-protein lunches for next week.
Formats
Download it for your device.
Every format is included in the price. Switch between them and download again whenever you like.
iPad — Portrait
GoodNotes, Notability, Noteshelf, Xodo, Collanote, ZoomNotes
iPad — Landscape
GoodNotes, Notability, Noteshelf, Xodo
Android tablet — Portrait
Samsung Notes, Penly, Flexcil, Xodo, Noteshelf
Android tablet — Landscape
Samsung Notes, Penly, Flexcil, Xodo
E-ink tablet
reMarkable, Kindle Scribe, Boox, Supernote
Printable — A5
Print at home or at a print shop, fits A5 binders
Printable — A4
Print at home on standard A4 paper
Printable — US Letter
Print at home on US Letter paper
Printable — Half Letter
Fits Happy Planner classic and half-letter discs
Theme
Starts in this look.
Terracotta Sun
Earthy rust, ochre and sand.
Prefer something else? Pick from 13 themes, including dark mode and an e-ink theme, and change the accent colour.
See all themesDoes it calculate macros?
No. Look up foods on the packaging or in a nutrition app and write the numbers in. The planner keeps the record and the targets.
Where do I get my targets?
From your coach, dietitian or a calculator you trust. Write them in the target row at the top of each month.
Is there a free macro tracker?
You can build this macro tracker and flip through every page in your browser for free, with a watermark. The tabs and links work in the preview, so you can check the layout before you pay. The clean PDF is $12 once, or included in Pro at $49 a year for unlimited planners. There is no free download of the full planner.
Does it work with GoodNotes, Notability, Samsung Notes and e-ink tablets?
Yes. Download the iPad size for GoodNotes, Notability, Noteshelf, Xodo, Collanote or ZoomNotes; the Android size for Samsung Notes, Penly, Flexcil or Xodo; or the E-ink size for reMarkable, Kindle Scribe, Boox and Supernote. The links work in any app that follows PDF links, usually in read mode rather than pen mode. Every size is included in the price.
Can I print the macro tracker?
Yes. Choose A5, A4, US Letter or Half Letter in the builder for a printable PDF with a wider inner margin for hole punching. Printable and digital sizes come with the same purchase, so you can use the macro tracker on a tablet and print the pages you want on paper.
Is the macro tracker dated or undated?
Dated by default, starting in January 2027. You can pick any start month and year (including this month), a length from 3 months to 5 years, and Monday or Sunday weeks. Or switch to undated and write the dates in yourself, so a skipped week isn't wasted.
Does the AI fill in the macro tracker for me?
Only the goal parts, and only if you want it to. Type up to six goals and the AI writes a milestone for each month and a short action for each week onto your month and week pages, plus a motto for each month. You can edit every line before you download. Everything else, from the calendar pages to the trackers, is yours to fill in by hand. You can try it 3 times a day without an account.
How many pages is the macro tracker?
With the default settings it comes to about 401 pages. That includes 12 month pages, 53 weekly pages, the Macro Tracking, Meals, Fitness and Hydration pages and 20 notes pages. Switching off sections makes it shorter, and the builder shows the total as you change things.
Make it yours in about a minute.
Set your dates, device and goals, flip through the preview free, and pay only when it's right.
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