Fillable Fitness and Diet Tracker PDF, 12-Week Food and Workout Journal

Write down what you eat and how you move, right on your tablet, phone or computer, no printer needed. Type your meals into the big boxes, tick your water, sleep and energy, and tap Contents to jump to any week. Calories, macros and weight are always optional.

What you get: a fillable 114-page PDF with 84 undated daily pages (12 weeks); meals and snacks with optional calories, carbs, protein, fat and fiber; a daily workout box; weekly check-ins with a 150-minute activity tracker (the CDC goal for adults) and three 4-week reviews; goals, favorite meals, a My 12 Weeks summary and a glossary. 2 files: US Letter (8.5 x 11 in) and A4.

How it works: open the file in free Adobe Acrobat Reader (computer, tablet or phone), Apple Preview, Chrome or Edge. Type, tick and tap, then save the file to keep your entries. Prefer paper? Print any page and write by hand. Personal use only; please do not share or resell the file.