How much protein do I need?

It depends on your body, health and goals. Use the target your clinician or dietitian gives you; the 90 g in Settings is a placeholder.

Why track strength sessions too?

Resistance exercise is the main signal that tells the body to keep muscle while you lose weight.

Yes. Log bodyweight or band sessions as 'Quick movement' or 'Standard strength'.

Free template · Excel & Google Sheets

When appetite drops, protein and strength work are the first things to slip. This log keeps both visible on one line a day.

No sign-up, no email. Opens in Excel, Google Sheets, Apple Numbers and LibreOffice.

Yellow cells are the ones you type in. Everything else calculates.

Date	Breakfast	Lunch	Dinner	Total	% target	Session
Thu 12 Nov	25	30	35	100	111%	Standard strength

Upload the file to Google Drive, then open it with Google Sheets. Formulas, drop-downs and colour rules carry over.

Not medical advice. If you take GLP-1 or other prescribed weight-management medication, agree your protein and exercise targets with your care team.

Sturdy builds a manageable weekly strength plan with guided 5-minute to full sessions, and logs protein by meal — privately, with no account.

How much protein do I need?: It depends on your body, health and goals. Use the target your clinician or dietitian gives you; the 90 g in Settings is a placeholder.
Why track strength sessions too?: Resistance exercise is the main signal that tells the body to keep muscle while you lose weight.
Can I use it without a gym?: Yes. Log bodyweight or band sessions as 'Quick movement' or 'Standard strength'.

This template is free to use, share and adapt under CC BY 4.0. If you post it on your site, please link back to this page.