Six spreadsheet templates built for people tracking macros, projecting weight loss, managing GLP-1 costs, and auditing what they're actually spending on health — designed to pair with ProfitToolsLab calculators so you can see exactly where your numbers are, where they're going, and whether your health spend is actually working.
The problem
Most macro-tracking apps are designed to hold your data hostage and push a subscription. When you stop using them, the history disappears — and so does any ability to spot patterns across months. A simple CSV you own works forever, travels anywhere, and never charges you $15/month to look at last October.
Most people set a goal weight but have no real model for when they'll get there. A 500-calorie daily deficit produces roughly 1 lb/week of loss — but that rate changes as body weight drops, plateaus hit, and adherence varies. Without a structured projection with checkpoint targets, you can't tell whether you're on track or six months behind.
Semaglutide and tirzepatide are transformative for the right people — but without tracking cost-per-pound-lost, biometric improvements, and long-term ROI, you can't know if you're getting value or just spending money. The supplement drawer has the same problem: average household spends $60–$150/month on supplements, with most having no evidence base worth the cost.
What's inside
Each template is a CSV file that opens in Google Sheets, Excel, Numbers, or any spreadsheet app. Pre-built formulas, health benchmarks, and clear instructions included.
Daily food log with calorie targets and actuals, protein/fat/carb gram targets and actuals, running weekly averages, and a surplus/deficit column. Benchmarks built in: protein target by body weight (0.7–1.0g per lb), fat floor (20–35% of calories), carb flex (remaining calories). Weekly summary shows whether you're in a real deficit, maintenance, or surplus — not just what the app told you. The log you actually own at the end of the month.
Pairs with Macro Calculator & Calorie Burn CalculatorGoal weight, starting weight, daily calorie deficit target, projected weekly loss rate, and a week-by-week timeline to goal. Accounts for the thermodynamic slowdown as weight drops — the model recalibrates projected loss rate at each 10-lb milestone. Includes plateau checkpoints (weeks where loss stalls are expected), so you know whether a flat week is failure or physics. Answers the question nobody told you: "If I hit my deficit most days, when exactly do I get there?"
Pairs with Calorie Burn Calculator & BMI CalculatorMonthly GLP-1 cost (medication, supplies, labs), weight lost that month, key health markers (A1C, blood pressure, waist circumference), and a cost-per-pound-lost running total. Calculates cumulative spend vs. projected savings in downstream health costs (reduced diabetes risk, reduced cardiovascular risk, reduced comorbidities). The honest spreadsheet that tells you whether your $600/month is producing measurable ROI — or whether it's time to reassess dose, formulation, or provider.
Pairs with GLP-1 Cost Calculator & BMI CalculatorEvery supplement you're taking: name, category, monthly cost, annual cost, evidence tier (A = strong RCT evidence, B = moderate, C = weak/conflicting, D = no credible evidence), and a KEEP/CUT/SWAP verdict column. Rolls up to total monthly and annual supplement spend with a cut-savings column. Most people are spending $60–$150/month on supplements; after a structured audit, the typical result is $40–$80/month in cuts — money that goes toward food quality, sleep, or exercise instead.
Works standalone — pair with any health calculatorTarget bedtime, target wake time, actual bedtime log, actual wake time log, nightly hours, weekly average, sleep debt accumulator, and a recovery notes column. Tracks the gap between your sleep target and reality, flags debt above 5 hours cumulative (the threshold where cognitive and metabolic impact becomes measurable), and calculates the weeks-to-recovery based on your catch-up rate. Sleep is the cheapest health intervention that most people still don't track with real numbers.
Works standalone — pairs with any performance or weight-loss trackerOne primary goal per sheet, baseline measurement, weekly check-in log, projected completion date (calculated from your weekly rate), and a streak counter. Works for any trackable fitness goal: weight, body fat percentage, max lift, running pace, resting heart rate, or VO2 max estimate. Projected completion date recalculates each week based on actual progress — not the optimistic week-one pace. The spreadsheet that tells you the truth about whether you're on track, ahead, or quietly falling behind.
Works standalone — pair with BMI Calculator or Macro CalculatorHow to use it
Start with the Macro & Calorie Tracker this week — just log what you're actually eating, no changes yet. Most people are off by 300–600 calories per day from what they think they're eating. One week of honest data shows you exactly where you are. Run the Weight-Loss Projection once you have a real calorie baseline and a deficit you can actually hit.
Use the Weight-Loss Projection to set a realistic timeline — not the one from the app, the one based on your actual deficit. If you're on GLP-1, open the Cost-Benefit Tracker and log month one. The Sleep Optimizer runs in parallel: a consistent sleep deficit kills fat loss and raises cortisol. Fixing sleep is sometimes the single highest-ROI intervention available for free.
Run the Supplement Audit once and cut anything with a D-tier evidence rating that costs more than $10/month. That money either goes toward higher-quality food or comes off your monthly spend entirely. If you're on GLP-1, the Cost-Benefit Tracker should be running monthly — it's the only way to know whether the medication is earning its cost or whether something has changed.
Health & Wellness Profit Pack
CSV files that work in Google Sheets, Excel, Numbers, or LibreOffice. Open, customize, and start tracking your health numbers with real data today.
Got the templates? Now get a second set of eyes.
Fill in your Macro Tracker or Weight-Loss Projection with real numbers, then bring them to a 15-minute call. We'll walk through your targets, check whether your calorie math adds up, and tell you whether your current plan is on track for your timeline — no pitch, no upsell, just the numbers.
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Use these with the pack
Run your numbers live in the calculator, then log the results in the spreadsheets.
From the team at CareerKit Digital
CareerKit Digital builds job-search and career-acceleration tools — resume templates, interview prep kits, LinkedIn profile optimizers, and income negotiation guides — so you can grow your earning power alongside your health goals. Free and premium resources available.