TRACKED IT

Send your client a plan

  1. Write the workouts, daily targets and meals below, or upload your spreadsheet or Word doc.
  2. Check the preview and fix anything wrong.
  3. Tap SAVE PLAN FILE, or SHARE on a phone.
  4. Send this file to your client. They tap it and open it in TRACKED IT.

This page works entirely in your browser. Nothing you type is uploaded or stored by us. A file you pick is read right here and isn’t sent anywhere. An unfinished plan is kept only in this browser, so a reload doesn’t lose it.

UPLOAD A PLAN

Have the plan in Excel, Google Sheets or Word? Upload it and this page fills in the workouts and meals below. Check them, fix anything, then send.

Excel (.xlsx, .xls), CSV or Word (.docx). From Google Sheets or Docs: File → Download → Microsoft Excel, CSV or Microsoft Word. The file is read in this browser and isn’t sent anywhere.

In Word: a table with the column names below, or one exercise per line under a day heading, like “Back squat 4x6-8 70 kg, rest 2 min”, and foods under a meal heading, like “Oats 60 g, 228 kcal, P 8 C 41 F 4”. Anything the page can’t place is listed for you to check.

No sheet yet? Fill in a template: Excel template CSV: workouts, meals, daily targets

WORKOUTS Day | Exercise | Sets | Reps | kg | Rest (s) | Note

MEALS Meal | Food | grams | kcal | protein | carbs | fat

DAILY TARGETS Day | kcal | protein | carbs | fat

One row per exercise or food. Rows with the same Day (or Meal) go together. Reps can be a range like 6-8. Grams empty = one serving. Protein, carbs and fat can stay empty (they count as 0); kcal is needed.

Daily targets: a sheet or table with Day | kcal | protein | carbs | fat, one row per day (Mon … Sun, or Mon-Fri, weekend, every day). A meal’s own total, with no foods: a Meal row with kcal or macros and no food, or a table with just Meal | kcal | protein | carbs | fat. In Word, lines like “Mon-Fri: 2000 kcal, P 150 C 200 F 60” or “Lunch: 600 kcal, P 40” work too.

PLAN

To change a plan you sent before, open its file here, edit, and send it again. When your client opens the new file, the app updates that plan instead of adding a second copy.

WORKOUTS

Each workout becomes a day in one gym block in the app. kg is the weight for each set (leave it empty for bodyweight). Rest is in seconds.

DAILY TARGETS

Calories and macros for each day, Monday to Sunday, like your client sets them in the app. Optional: leave a day or a number empty and your client keeps their own.

In the app your client sees these first and chooses: keep their own targets or use yours. Nothing of theirs changes until they say yes. kcal from macros = protein × 4 + carbs × 4 + fat × 9.

MEALS

Each meal becomes a saved meal in the app. Enter grams and the calories and macros for that amount (leave grams empty for one serving).

TOTALS ONLY: just the meal’s calories and/or macros, no foods. In the app it becomes the target for that meal (your Meal 1 is their MEAL 1, and so on), after your client says yes.

SEND

Send it any way you like: WhatsApp, Mail, AirDrop. Your client can also open it in the app under [OPT] → IMPORT. The app shows what will be added before anything changes, and it only adds: nothing they already have is replaced. Daily and meal targets are the one exception, and only when your client chooses yours.