Weigh-in pounds
Energy balance
BMR
—
Burn
—
Intake
0
Net vs burn
—
Add height, age & sex in Settings to calculate BMR.
Meals calories
Last bite
hr
Activity & exercise
≈ 0 cal NEAT
Workouts up to 5 per day
Daily counts
Vitamins & supplements
Notes
Trends
Your progress over time
Weight
Morning
Evening
Goal
Net calories deficit = good
Breakfast
Lunch
Dinner
Snacks
Drinks
BMR
NEAT
TEF
EAT
Net
Steps
Dashboard
—
Weight journey
Recent days tap to edit
Settings
Your profile drives the BMR math
Profile
Live preview
Weight
—
BMR
—
BMR (Mifflin–St Jeor) is your resting baseline. Each day's Burn in the sheet is BMR + NEAT (from steps) + TEF (10% of food) + EAT (from logged exercise events).
Data & access
Entries read & write directly to the 2026 tab of your Google Sheet.
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