Start tracking what matters to you.
This blank starter workbook gives you a place to save food, daily totals, weight, activity, and workouts. It includes instructions and a prompt to help you use it with ChatGPT.
Download the Excel tracker ↓Free .xlsx file · No email required · Your own targets, not mine
Start Here
Set optional targets and read the instructions.
Daily Ledger
Record weight, steps, sleep, status, and notes. Food totals calculate from the log.
Food Log
Keep dated food entries, calories, protein, and a label or estimate source.
Workouts & labels
Record exercise sets and verified product nutrition in separate sheets.
Three steps to your first entry.
Save the file somewhere you can find it. Your latest downloaded copy is the record to bring back to the conversation.
- Download and open the workbook.Read Start Here and set your own targets if you want them. There are no preset calorie goals.
- Start a ChatGPT conversation.Use the prompt below or the beginner prompt. Give ChatGPT the workbook and tell it what you actually ate, measured, or did.
- Check and save the updated file.Confirm estimates and dates. Ask for an updated workbook, download it, and bring that latest version next time.
A simple first message
Attach the workbook to a new ChatGPT chat, then send this:
Please review this workbook before changing it. Ask what I want to track and what information I actually have. When I report a confirmed meal, log it in Food Log, mark estimates, and update Daily Ledger without inventing missing data. Preserve formulas and prior entries. Return an updated workbook so I can save the latest copy.
The workbook is a blank starter inspired by my tracking system, not a copy of my personal health ledger. ChatGPT can make mistakes; check dates, nutrition values, and formulas in each updated file.
See my personalized prompt and the full walkthrough ↗