![]() You can change the weight loss tracker chart by adding additional columns or deleting columns you don’t want to appear. This is a weight loss tracking sheet in Word format above. For each weigh-in you will see the total loss since you started and the average loss per week. The weight loss program chart will show you how much progress you have made since you started. If you want to keep track of your measurements, you can add an additional column/s. It calculates your BMI when you start, your goal BMI and your BMI after each weigh-in. The weight loss goal chart will always keep a record of how much more you have to lose to reach your goal weight. Simply enter the date of the weigh-in and the average weight loss will be calculated for you even if you weigh in weekly. There is space to add a weekly weigh-in but you can weigh in more or less often if you prefer. This weight loss chart is available both in pounds and kilograms. You can add additional columns with measurements or delete some of the columns. Feel free to change the weight loss template if you want to make changes. This number takes into account how much extra you move within the day, whether your scales are over/under, whether your fitness trackers are over/under, etc.The Excel weight loss tracker above will track your total loss and how much weight you still need to lose to reach your goal weight. ![]() Use the correlation to tweak the activity multiplier number. I enter my weight and exercise calories every day, but that is not necessary.Īfter a month or two of logging, you can check how closely your scale weight and predicted weight are tracking. I use this spreadsheet with the LoseIt app but you can use it with your favorite - MFP, Cronometer, etc. Some of the cells are drop-down lists for your gender and measurement preferences (inches vs cm / pounds vs kg).Įither download it to your PC or your own Google drive to be able to edit it. It also looks into the future and lets me see that I only need to keep doing what I have been doing to achieve my goal weight, and how long it will take.įill in all cells with a red font to match you. I know that I am logging reality and am not subject to the vicissitudes of the scale. The spreadsheet also helps me to consistently log my calories and not to have any "free" calories that I can pretend to forget about until I step on the scale again. Does the scale seem to be not budging? I can see that I should soon see a big drop - or maybe realize that this is just a plateau after a large drop. Did I overeat and the scale jumped up several pounds? The spreadsheet tells me that this is a fake weight jump and I only really gained. The exercise calorie tab give you the official amount of calories you are burning for many exercises.įor me, this has proven to be a great psychological tool. It also adjusts your TDEE to your weight and age. ![]() It adjusts to your history calorie and exercise-wise and tells you what you will weigh if you keep doing what you are doing. Century Club - For those who have lost or would like to lose 100lb+.įor those of you that are data-driven, here is my new spreadsheet that I use to track my progress.Foodie Friday: Share your favorite recipes and meal pics.Track with Me Thursday: Make new friends and find accountability buddies.Weigh-In Wednesday: Share your weigh-in progress and graphs.Tantrum Tuesday: Share your complaints, vents and gripes.Day 1 Monday: Introduce yourself and share your goals and strategies. ![]()
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