
For example, instead of manually entering today's date in the Today field, you could use the formula =TODAY() to have it automatically update.

You can overwrite that formula by entering a value manually if you want to. If an input cell contains a formula, that formula is there to provide an example of what you can enter in that cell. Why are there some formulas in the input cells?

It is critical that formulas are copied down after inserting new rows. See the Help worksheet for instructions on how to add new rows.
