Weight Loss and Measurement Tracker Spreadsheet

About this template

This weight loss tracker logs seven body measurements every week and does the arithmetic for you. It is for anyone who wants to see progress in numbers they entered themselves, alongside food, workouts and habits in the same file.

Please read: This is a tracker tool only, not financial, tax, legal, medical or any other professional advice or advisory service. It records and calculates what you enter; you are solely responsible for checking all figures, rates, dates and results and for every decision you make. By purchasing, downloading or using it, you accept these terms (your statutory consumer rights are not affected).

Seven measurements, every week

Weight, waist, chest, hips, thigh, arm and body fat each get a column. On every row the spreadsheet works out the change since last week and the change since you started, and it shows how far along you are as a share of the gap you set yourself. Tracking body measurements as well as weight shows progress the scale alone can miss.

Food, training and habits alongside

The same workbook doubles as a calorie tracker and macro tracker: type a quantity in the Food Log and calories, protein, carbs and fat are looked up from your own food list. The Workouts tab is a workout log with volume per line and for the year, plus your best weight per exercise read straight from the log. The habit tracker is a month of ticks with no streak to break.

Nine connected tabs

Every figure on the dashboard is added up from the logs, so the front page can never disagree with the rows behind it.

• Weigh-Ins: 120 rows, seven measurements, with the change worked out each week
• Workouts: 600 rows, one per exercise, with volume calculated
• Exercises: your own list, which feeds the workout drop-down
• Food Log: 1,200 rows; type a quantity and the macros are looked up
• Foods: your own food list, per 100g or per each
• Habits: a month of ticks, with no streak to break
• Dashboard: six live figures, the weight line and the macro split
• Setup and Start Here

Daily averages are measured against the targets you set, and the charts redraw from your own numbers. You get real spreadsheet files, not a PDF with a link: Excel and Google Sheets, each filled with a demo year and each blank. The filled copy is the file in the photos.

A logbook, not medical advice

The file does arithmetic on numbers you enter. It does not set targets for you and cannot tell you whether a target is right for you. For that, ask a doctor or a registered dietitian.

Works with

• Microsoft Excel 2016, 2019, 2021 and Microsoft 365, on Windows and Mac, and LibreOffice. No Microsoft 365 subscription required.
• Google Sheets with a free Google account. No Google account is needed for the Excel files.
• No add-ins, no macros and no subscription

What you download

• The Excel workbook filled with a worked example, and the same workbook blank and ready for yours
• The instruction guide, which has one-click links to the Google Sheets versions (filled and blank)
• The terms of use as a PDF

Your files are ready to download as soon as payment clears. The Start Here tab walks you through setup in a few minutes. The files are for personal use on your own devices; please do not share or resell them. Questions before or after you buy? Use our contact page and we will help.

Frequently asked questions

Can I use this in Google Sheets or only Excel?

Either. The download has Excel files for Excel 2016 or later on Windows and Mac, and the instruction guide has one-click links to make your own Google Sheets copies with a free Google account.

Which measurements does it track?

Weight, waist, chest, hips, thigh, arm and body fat, with the change since last week and since you started calculated on every row.

Does it tell me how many calories to eat?

No. It compares your daily averages against targets you set yourself. It does not set targets; ask a doctor or registered dietitian for that.

Can I add my own foods?

Yes. The Foods tab is your own list, per 100g or per each, and the Food Log looks up calories and macros from it when you type a quantity.

Is there an example to follow?

Yes. The filled copy is the file in the photos, with a demo year entered, and a blank copy comes with it for your own numbers.