Starting a weight loss or weight gain journey can feel overwhelming.

You may know that calories matter. You may have heard about protein, macros, hydration, workouts, sleep, and meal planning. But keeping track of everything separately can quickly become frustrating.

That is exactly why I created the Nutrily Yours Nutrition & Fitness Planner — a reusable digital planner designed to bring your nutrition, fitness, habits, and progress tracking into one organized place.

Created by a qualified dietitian, this weight loss and weight gain planner works with both Google Sheets and Microsoft Excel and includes automated calculations and multiple trackers to help you stay organized throughout your journey.

Whether your goal is weight loss, weight gain, or weight maintenance, the planner gives you a structured place to plan, track, and review your progress.

What Is a Weight Loss & Weight Gain Planner?

A weight loss or weight gain planner is a tool that helps you organize the different factors that influence your progress.

Instead of keeping your calorie target in one app, your workouts in your phone, your measurements in a notebook, and your grocery list somewhere else, a digital nutrition planner can bring these tasks together.

The Nutrily Yours planner includes tools for:

• Calorie tracking
• Macro tracking
• Weight tracking
• Body measurements
• Progress pictures
• Workout planning
• Habit tracking
• Water tracking
• Sleep tracking
• Recipe logging
• Grocery planning
• Progress monitoring

It is designed to be reusable every year, so you can continue using the same system rather than starting from scratch every January.

How the Automated Calorie Calculator Can Help

One of the most useful features of the planner is its automated calorie calculation system.

Your calorie target is calculated using information such as your:

• Gender
• Age
• Height
• Current weight
• Activity level
• Goal

The planner then helps you understand your estimated calorie needs according to whether you want to lose weight, gain weight, or maintain your weight.

This can be especially useful if you have previously found calorie calculators confusing.

Instead of manually calculating everything, the spreadsheet is designed to do the calculations for you.

Why Is This Useful?

Knowing your estimated calorie needs gives you a starting point for creating a structured nutrition plan.

For example, someone trying to lose weight may need a calorie deficit, while someone trying to gain weight may need a calorie surplus.

The planner helps organize these calculations in one place so you can spend less time doing math and more time focusing on your habits.

Important: calorie targets are estimates. Individual energy needs and progress can vary, so your intake may need to be adjusted based on your actual response over time.

Automated BMR and TDEE Calculations

The planner also includes automated BMR and TDEE calculations.

BMR (Basal Metabolic Rate) is an estimate of the energy your body requires at rest.

TDEE (Total Daily Energy Expenditure) estimates your total daily energy expenditure based on your activity level.

Understanding these numbers can make calorie planning easier because they provide context for how your calorie target is determined.

You don’t have to repeatedly calculate these numbers yourself — the planner handles the calculations based on the information you enter.

Track Your Macros in One Place

Calories are only one part of nutrition.

Protein, carbohydrates, and fats also contribute to your overall dietary intake.

The planner includes an automated macro calculator to help you establish estimated macronutrient targets based on your individual information and calorie goal.

This can be useful if you’re trying to:

• Increase your protein intake
• Better understand your carbohydrate intake
• Monitor dietary fat
• Build more balanced meals
• Follow a structured nutrition target

Rather than focusing on individual foods in isolation, macro tracking can help you understand your overall daily intake.

Track Weight Loss or Weight Gain Progress

One of the biggest benefits of using a structured planner is being able to see your progress over time.

The planner allows you to record your weight and monitor changes rather than relying on memory.

You can also track:

• Body measurements
• Progress pictures
• Weight trends
• BMI
• Starting weight
• Current weight
• Target weight
• Progress percentage

This gives you a broader picture of your journey.

Why Tracking Trends Matters

Your body weight can naturally fluctuate from day to day because of factors such as hydration, food intake, sodium, digestion, and other normal changes.

Looking at your overall trend can therefore be more useful than reacting emotionally to one individual weigh-in.

A structured weight tracker makes it easier to look at your progress over time.

Here is the link

https://nutrilyyours.etsy.com/listing/4586126627/winter-arc-weight-loss-weight-gain