{"text_format":"3","workbook":"xlsx","n_sheets":8,"sheets":["Welcome","Nutrition goals","Food diary","Food list","Do more","DropdownOptions","CalorieTargets","CarbProteinFatTargets"],"not_rendered":{"charts":8,"images":8,"defined_names":1},"read":"whole","date_system":"1900"}

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[null,null,"Refresh the workbook whenever you want to get the most up-to-date data for this template. Go to the Data tab  > Refresh All."]
[]
[null,"Nutrition tracker"]
[null,"Whether you want to lose weight, gain muscle, or eat a more balanced diet, tracking what you eat is an important part of making healthy choices.  "]
[]
[]
[null,null,"Set your dietary and nutrition goals",{"$nulls":5},"Keep track of what you eat",{"$nulls":5},"Get data on hundreds of foods"]
[{"$nulls":3},"Nutrition goals",{"$nulls":5},"Food diary",{"$nulls":5},"Food list"]
[]
[]
[]
[null,null,"Do more with data types"]
[{"$nulls":3},"Do more"]
[]
[]
[null,"Give feedback to help us improve this template"]

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[null,"Set your dietary and nutrition goals"]
[null,"Reach your healthy eating goals by setting targets to help you stay on track."]
[null,"Tell us about yourself"]
[null,"We'll use your info to give you some recommendations from the Institute of Medicine."]
[null,"Unit system",null,"Weight",null,"Height"]
[null,"Imperial",null,145,{"$f":"IF($B$8=\"Imperial\", \"lb\", \"kg\")","v":"lb"},5,{"$f":"IF($B$8=\"Imperial\", \"ft\", \"m\")","v":"ft"},4,{"$f":"IF($B$8=\"Imperial\", \"in\", \"cm\")","v":"in"}]
[]
[null,"Age",null,"Activity level"]
[null,24,null,"Sedentary"]
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[null,"Set your daily nutrition goals"]
[null,"Enter your targets, and we'll help you reach them."]
[null,"Calories",null,"From carbs",null,"From protein",null,"From fat"]
[{"$nulls":3},{"v":0.5,"d":"50%"},null,{"v":0.2,"d":"20%"},null,{"v":0.3,"d":"30%"}]
[null,{"$f":"_xlfn.CONCAT(TEXT(CalorieTargets!B40,\"0\"),\" (female) or \", CHAR(10), TEXT(CalorieTargets!B36,\"0\"),\" (male) *\")","v":"1984 (female) or \n2357 (male) *"},null,"45% - 65% *",null,"10% - 35% *",null,"20% - 35% *"]
[]
[null,"* These targets are based on the estimated energy required to maintain your current weight and the Dietary Reference Intake recommendations from the Institute of Medicine. The Institute of Medicine offers binary sex options only to inform these equations: male and female. Please choose whichever target aligns most with your physiology."]
[null,"Institute of Medicine equations"]
[null,"This information is for educational purposes only and is not intended as a substitute for medical advice or diagnosis. You should not use this information to treat a health condition. Always check with a doctor before changing your diet."]

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[" ","Keep track of what you eat"]
[null,"Write down your meals and spot unhealthy eating habits for better nutrition and portion control. These charts will show today's values, so make sure to enter the date. To add foods to the list, type a date and what you ate in the blue highlighted cells below. "]
[null,"If you don't see data for a food item, you may need to convert it to the Foods data type: select the item, go to the Data tab, and in the Data Types Gallery menu, select the Foods icon. "]
[]
[{"$nulls":3},"Calories","Carbs ","Protein ","Fat "]
[{"$nulls":3},"Dietary calories","Grams","Grams","Grams"]
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[null,"Food diary"," "]
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[null,"Get data on hundreds of foods"]
[null,"With the Foods data type, you can explore nutritional information on hundreds of foods (and many more than we can list) in rich detail."]
[null,"Select the icon next to each food to open a card with more data."]
[null,"Food","Food type group"]
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{"sheet":"Do more","index":4,"n_rows":18,"n_cols":3,"rows_kept":18,"merged":[[3,1,3,3],[7,2,7,3],[9,2,9,3],[10,2,10,3],[16,2,16,3],[17,2,17,3]]}
[]
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[null,"Do more with data types"]
[null,"With linked data types, you can insert and work with reliable data from trusted online data sources. Microsoft has partnered with Wolfram to provide rich, interesting facts and data on numerous subjects that you can use and refresh—all without leaving Excel."]
[null,"Here's how to use data types using the Space data type as an example."]
[null,"❶","Type Earth in the cell below."]
[]
[null,null,"You can type other names for the same thing. For example, you can type Planet Earth if you want."]
[]
[null,"❷","With the cell above selected, go to the Data tab and in the Data Type Gallery menu, select the Space icon. "]
[null,null,"If Excel doesn't recognize the planet, you'll get the option to search for the correct one or try another. "]
[]
[]
[null,"❸ ","Select the Insert Data icon that appears on the right of the cell to see a list of data options. Choose one or more options to add them to the sheet."]
[]
[]
[null,null,"And you're done! Your sheet will populate with all the facts and information you need directly from Excel."]
[null,null,"Check out this article to learn even more about data types"]

{"sheet":"DropdownOptions","index":5,"n_rows":13,"n_cols":8,"rows_kept":13,"hidden":true}
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[null,"Gender",null,"Age",null,"Activity level"]
[null,"Female",null,"19-30",null,"Sedentary",null,"Sedentary means only the light physical activity associated with independent living,."]
[null,"Male",null,"31-50",null,"Moderately active",null,"Moderately active means about half an hour of moderate to vigorous exercise in addition to this. "]
[null,"Other",null,"51+",null,"Active",null,"Active means at least an hour of exercise."]
[{"$nulls":5},"Very Active",null,"Very active means being physically active for several hours each day."]
[]
[]
[]
[null,"Weight",null,"Height1",null,"Unit system"]
[null,"lb",null,"m",null,"Imperial"]
[null,"kg",null,"ft",null,"Metric"]

{"sheet":"CalorieTargets","index":6,"n_rows":61,"n_cols":12,"rows_kept":61,"hidden":true}
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[{"$nulls":3},"Age",null,"Activity level",null,"Weight",null,null,"Height"]
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[{"$nulls":10},{"$f":"'Nutrition goals'!H8","v":4},{"$f":"'Nutrition goals'!I8","v":"in"}]
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[{"$nulls":7},"Weight in kg",null,null,"Height in m"]
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[null,"WebMD calorie chart"]
[]
[null,"Gender","Age","Activity level","Calorie range"]
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[null,"Female","19-31","Moderately active","2,000-2,200"]
[null,"Female","19-32","Active",{"v":2400,"d":"2,400"}]
[null,"Female","31-50","Sedentary",{"v":1800,"d":"1,800"}]
[null,"Female","31-51","Moderately active",{"v":2000,"d":"2,000"}]
[null,"Female","31-52","Active",{"v":2200,"d":"2,200"}]
[null,"Female","51+","Sedentary",{"v":1600,"d":"1,600"}]
[null,"Female","51+","Moderately active",{"v":1800,"d":"1,800"}]
[null,"Female","51+","Active","2,000-2,200"]
[null,"Male","19-30","Sedentary","2,400-2,600"]
[null,"Male","19-31","Moderately active","2,600-2,800"]
[null,"Male","19-32","Active",{"v":3000,"d":"3,000"}]
[null,"Male","31-50","Sedentary","2,200-2,400"]
[null,"Male","31-51","Moderately active","2,400-2,600"]
[null,"Male","31-52","Active","2,800-3,000"]
[null,"Male","51+","Sedentary","2,000-2,200"]
[null,"Male","51+","Moderately active","2,200-2,400"]
[null,"Male","51+","Active","2,400-2,800"]
[]
[]
[null,"equations from Institute of Medicine Equation"]
[]
[null,"Adult Men: "]
[null,"EER=(662-(9.53*Age))+PA*((15.91*wt)+(539.6*ht))"]
[null,{"$f":"(662-(9.53*D3))+(_xlfn.XLOOKUP(F3,Table7[Activity Level],Table7[Adult men]))*((15.91*H8)+(539.6*K8))","v":2356.868677654961},"Calories"]
[]
[null,"Adult Women: "]
[null,"EER=(354-(6.91*Age))+PA*((9.36*wt)+(726*ht))"]
[null,{"$f":"(354-(6.91*D3))+(_xlfn.XLOOKUP(F3,Table7[Activity Level],Table7[Adult women]))*((9.36*H8)+(726*K8))","v":1983.9611634737219},"Calories"]
[]
[null,"Adult Other: "]
[null,"EER=(354-(6.91*Age))+PA*((9.36*wt)+(726*ht))",null,null,{"$f":"AVERAGE(662,354)","v":508}]
[null,{"$f":"(E43-(E44*D3))+(_xlfn.XLOOKUP(F3,Table7[Activity Level],Table7[Adult other]))*((E45*H8)+(E46*K8))","v":2170.4149205643416},"Calories",null,{"$f":"AVERAGE(9.53,6.91)","v":{"v":8.219999999999999,"d":"8.22"}}]
[{"$nulls":4},{"$f":"AVERAGE(15.91,9.36)","v":{"v":12.635,"d":"12.64"}}]
[{"$nulls":4},{"$f":"AVERAGE(539.6,726)","v":{"v":632.8,"d":"633"}}]
[]
[null,"EER","the Estimated Energy Requirement"]
[]
[null,"Age","the age of the adult in years"]
[]
[null,"PA","the Physical Activity coefficient:"]
[null,null,"Activity Level","Adult men","Adult women","Adult other"]
[null,null,"Sedentary",{"v":1,"d":"1.00"},{"v":1,"d":"1.00"},{"$f":"AVERAGE(Table7[[#This Row],[Adult men]:[Adult women]])","v":1}]
[null,null,"Moderately Active",1.11,1.12,{"$f":"AVERAGE(Table7[[#This Row],[Adult men]:[Adult women]])","v":1.1150000000000002}]
[null,null,"Active",1.25,1.27,{"$f":"AVERAGE(Table7[[#This Row],[Adult men]:[Adult women]])","v":1.26}]
[null,null,"Very Active",1.48,1.45,{"$f":"AVERAGE(Table7[[#This Row],[Adult men]:[Adult women]])","v":1.4649999999999999}]
[]
[null,"wt","the weight of the adult in kilograms"]
[]
[null,"ht","the height of the adult in meters"]

{"sheet":"CarbProteinFatTargets","index":7,"n_rows":19,"n_cols":10,"rows_kept":19,"hidden":true,"merged":[[6,2,6,3],[6,4,6,5],[6,7,6,8]]}
[]
[null,"Calories"]
[null,{"$f":"'Nutrition goals'!$B$17","v":"1984 (female) or \n2357 (male) *"}]
[]
[null,"Dietary Reference Intake"]
[]
[null,null,"Calorie %",null,"Calories",null,null,"Grams"]
[null,"Column1","lower end","upper end","lower end2","upper end3","cal/g","lower end4","upper end5","Range"]
[null,"Carbohydrates",{"v":0.45,"d":"45%"},{"v":0.65,"d":"65%"},{"$f":"$B$3*C9","v":{"$error":"#VALUE!"}},{"$f":"$B$3*D9","v":{"$error":"#VALUE!"}},4,{"$f":"ROUND(E9/Table8[[#This Row],[cal/g]],0)","v":{"$error":"#VALUE!"}},{"$f":"ROUND(F9/Table8[[#This Row],[cal/g]],0)","v":{"$error":"#VALUE!"}},{"$f":"_xlfn.CONCAT(H9,\" - \",I9,\" g *\")","v":{"$error":"#VALUE!"}}]
[null,"Protein",{"v":0.1,"d":"10%"},{"v":0.35,"d":"35%"},{"$f":"$B$3*C10","v":{"$error":"#VALUE!"}},{"$error":"#VALUE!"},4,{"$f":"ROUND(E10/Table8[[#This Row],[cal/g]],0)","v":{"$error":"#VALUE!"}},{"$f":"ROUND(F10/Table8[[#This Row],[cal/g]],0)","v":{"$error":"#VALUE!"}},{"$error":"#VALUE!"}]
[null,"Fat",{"v":0.2,"d":"20%"},{"v":0.35,"d":"35%"},{"$error":"#VALUE!"},{"$error":"#VALUE!"},9,{"$f":"ROUND(E11/Table8[[#This Row],[cal/g]],0)","v":{"$error":"#VALUE!"}},{"$f":"ROUND(F11/Table8[[#This Row],[cal/g]],0)","v":{"$error":"#VALUE!"}},{"$error":"#VALUE!"}]
[]
[null,"* Based on the estimated energy required to maintain your current weight \nand the Dietary Reference Intake recommendations from the Insitute of Medicine."]
[]
[]
[null,null,"Calories","Carbs","Protein","Fat"]
[null,"Green bar",{"$f":"IF('Food diary'!D9>'Food diary'!D10,0,'Food diary'!D9/'Food diary'!D10)","v":{"v":0,"d":"0%"}},{"$f":"IF('Food diary'!E9>'Food diary'!E10,0,'Food diary'!E9/'Food diary'!E10)","v":{"v":0,"d":"0%"}},{"$f":"IF('Food diary'!$F$9>'Food diary'!$F$10,0,'Food diary'!$F$9/'Food diary'!$F$10)","v":{"v":0,"d":"0%"}},{"$f":"IF('Food diary'!G9>'Food diary'!G10,0,'Food diary'!G9/'Food diary'!G10)","v":{"v":0,"d":"0%"}}]
[null,"Gray bar",{"$f":"IF('Food diary'!D9>'Food diary'!D10,0,('Food diary'!D10-'Food diary'!D9)/'Food diary'!D10)","v":{"v":1,"d":"100%"}},{"$f":"IF('Food diary'!E9>'Food diary'!E10,0,('Food diary'!E10-'Food diary'!E9)/'Food diary'!E10)","v":{"v":1,"d":"100%"}},{"$f":"IF('Food diary'!F9>'Food diary'!F10,0,('Food diary'!F10-'Food diary'!F9)/'Food diary'!F10)","v":{"v":1,"d":"100%"}},{"$f":"IF('Food diary'!G9>'Food diary'!G10,0,('Food diary'!G10-'Food diary'!G9)/'Food diary'!G10)","v":{"v":1,"d":"100%"}}]
[null,"Red bar",{"$f":"IF('Food diary'!D9>'Food diary'!D10,100%,0)","v":{"v":0,"d":"0%"}},{"$f":"IF('Food diary'!E9>'Food diary'!E10,100%,0)","v":{"v":0,"d":"0%"}},{"$f":"IF('Food diary'!F9>'Food diary'!F10,100%,0)","v":{"v":0,"d":"0%"}},{"$f":"IF('Food diary'!G9>'Food diary'!G10,100%,0)","v":{"v":0,"d":"0%"}}]