Weekly Calories
Tracker

ADHD Executive Function Tools

A daily meal-by-meal log for tracking food intake
and staying within a weekly calorie target.

Why Paper Tracking Works

Calorie tracking with ADHD breaks down for a specific reason: it requires consistent small actions spread across the entire day, every day. Each meal is a separate logging event. Miss a few, and the data is incomplete. Let it slip for a day, and it feels like the system has failed. Most tracking apps rely on streaks and momentum - neither of which is reliable when working memory and time blindness are in play.

A paper log changes the dynamic slightly. There is no app to open, no notification to dismiss, no loading screen. The page is there. The rows are visible. The question "did I log lunch?" has an immediate visual answer. It does not solve the consistency problem entirely, but it removes enough friction to make the habit stickier.

The weekly average at the bottom is the number that matters most. A single day over target is irrelevant. The pattern across the week is what informs whether the calorie target is realistic, whether certain meals are consistently underestimated, and whether weekends track differently than weekdays.

How to Use This Tracker

Set your daily calorie target before the week starts. Write it at the top where it is always visible. This number should come from a realistic estimate, not an aspirational one.
Log each meal before or immediately after eating. Not at end of day - memory for food choices is unreliable even without ADHD. The closer to real-time, the more accurate the entry.
Include snacks. Snacks are the category most likely to be skipped in logging, and often the category with the most untracked calories.
Calculate the daily total at the end of each day. The total is the check: over, under, or on target. One number, one moment, once a day.
Calculate the weekly average on Sunday. Divide the seven daily totals by seven. Compare to your daily target. That gap tells you what, if anything, needs to change next week.