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Macro Tracker Printable | Simple Calorie Counter PDF | Daily Nutrition Log | No App Needed Meal Planner

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Highlights

  • Designed by GainShift
  • Digital download
  • Digital file type(s): 1 PDF

Counting macros shouldn't feel like a second job.

Most nutrition apps are overwhelming.
Most trackers ask for too much.
Most people quit before week two.

The GainShift Simple Macro Tracker is different.
One page per day. Three numbers. Five minutes.
That's it.

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WHAT'S INSIDE (14 pages)
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→ Daily Macro Tracker (7 pages — one per day)
Track calories, protein, carbs, fat
Space for 5 meals per day
Daily water intake tracker
One-line reflection at the end of each day

→ Weekly Summary Page
Your 7-day totals at a glance
Average daily intake
Did you hit your protein target? Yes or No.

→ Your Personal Macro Calculator (1 page)
Simple formula — no app, no website
Find your maintenance calories in 3 steps
Set your targets for cutting, maintaining, or bulking

→ The Protein Cheat Sheet
Top 20 protein sources with grams per serving
Quick-reference for meal prep
Budget-friendly options highlighted

→ Meal Prep Planning Page
Plan your week in 30 minutes on Sunday
5 meal slots per day, 7 days
Shopping list section included

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WHY NO APP?
──────────────────────────────

Apps are precise. They're also addictive, stressful,
and built to keep you logging forever.

This tracker is built on one principle:
consistency beats accuracy every time.

Hit your protein. Stay roughly in your calorie range.
Do it 6 out of 7 days. Results follow.

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WHO THIS IS FOR
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✓ You want to track macros but find apps overwhelming
✓ You've tried MyFitnessPal and gave up within a week
✓ You want a simple system you can actually stick to
✓ You're focused on hitting protein — not obsessing over every gram

──────────────────────────────
WHAT YOU GET
──────────────────────────────

✓ 1x PDF (14 pages, A4 + US Letter included)
✓ Print as many copies as you need — forever
✓ Instant download — available immediately after purchase
✓ Lifetime access via your Etsy account

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PRO TIP
──────────────────────────────

Print 4 copies at once — that's your first month covered.
Takes 10 minutes at any print shop. Costs less than a coffee.

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QUESTIONS?
──────────────────────────────

Message us directly. We reply within 24 hours.

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GainShift · Systems for people who keep starting over.

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