Worksheet
Daily protein, fiber and fluid tally
This worksheet adds up what you type in and compares the totals with targets that you choose. It does not suggest a target, because the right amount depends on you and your health. Read the numbers from food labels or a food database, enter them by meal or snack, and see the running total. It works on the page and prints cleanly. Nothing is saved or sent anywhere.
Worked example (shown when scripts are off): two entries of 20 g and 15.5 g of protein add up to 35.5 g. With a self-chosen target of 50 g, that is 71% of the target, with 14.5 g to go.
Talk to a professional about targets
This worksheet is not medical or dietary advice and does not tell you how much to eat or drink. If you have kidney disease, heart failure, diabetes, an eating disorder, are pregnant, or take medicines that affect fluids or nutrients, ask your doctor or a registered dietitian for targets that fit you before using any number here.
How the sums work
Each total is the sum of the cells in its column. Blank or invalid cells count as zero, and negative numbers are ignored. If you enter a target, the worksheet shows the total as a percent of it (total divided by target, times 100), how much is left to reach it, or how far over it you are. Results are rounded to one decimal place. One cup is eight US fluid ounces, about 240 millilitres.
Where to get the numbers
Protein and fiber in grams are on the Nutrition Facts label of packaged foods. For fresh food, a national food composition database lets you look up a food and portion. Keep portions honest: the label amount applies to the serving size printed on the label, not to whatever ends up on the plate.
Where targets come from
If you want a starting point to discuss, general reference figures exist, for example the adult protein reference of 0.8 grams per kilogram of body weight, but they are minimums for healthy adults and do not suit everyone. The protein guide explains how needs vary, and the fiber guide covers why fiber matters and how to raise it gradually. A clinician or dietitian can set a target for you.
What this does not do
- It does not count calories, set macro splits or aim at weight loss.
- It does not judge a day as good or bad. A single day is a poor measure; patterns over weeks matter more.
- Tracking food closely does not suit everyone. If counting makes you anxious or has become hard to stop, stop and speak to a doctor or a mental health professional.
Where this comes from
The only arithmetic is addition and percentage. The label reading advice follows the US Food and Drug Administration's Nutrition Facts guidance, and the protein reference figure is the adult Recommended Dietary Allowance as stated in our protein guide. The label guidance was read in October 2026.