Download this free Microsoft Excel Weight Loss Tracker spreadsheet to enter your target weight, and weekly weight loss goals. Then record your weight each week, in pounds, kilograms or stone measurements. Workbook with BMI calculation is also available.
NOTE: You can also use this weight tracker if your goal is to gain weight.
Use this Excel Weight Tracker if you're trying to lose or gain weight.
This short video shows how to get started with the Excel Weight Loss Tracker. There are written steps below the video
The first step in using the Excel weight tracker is to enter your personal data and weight goal information.
Warning: Consult your doctor for recommended target weight and weekly weight change goals. This workbook does not contain any qualified medical advice -- it is a tracking tool only.
NOTE: You can get the Stone weight tracker, if you prefer that measurement system
Next, fill in the remaining green cells. Consult your doctor for recommended target weight and weekly weight change goals.
Do NOT enter anything in the grey cells.
There are formulas in the grey cells, to calculate the total weight change, and the target date when you will reach your goal.
After your goals are entered, you can start tracking your weekly results.
There is sample data in the workbook, so follow the steps below, to clear that data out, and replace it with your own data.
Warning: Do NOT clear the Tgt Wt or Wt Change columns - they contain formulas.
This step is optional - you can delete the unused rows in the Weekly Weight table, or leave them there, to fill later.
Warning: Do NOT delete the first data row in the Weekly Weight table, directly below the table headings. That row contains the formulas, which are automatically entered in the rows below..
To delete any unused rows, follow these steps:
After you've finished the initial setup for the Weight Tracker, all you have to do is enter your latest results each week, on the weight tracker sheet.
To record your weight information on a weekly basis, follow these steps:
After you enter the date and weight, the Wt Change column calculates the weight change for that week, based on the previous week's weight and the latest weight.
To see how things are going, check your progress in the workbook's Dashboard sheet and weight loss goal chart. Are things going in the right direction? Have you hit any plateaus?
The dashboard shows the following information:
One version of the Excel Weight Loss Tracker also has a Body Mass Index calculator (BMI calculator). It calculates your current BMI, and target BMI, and shows the healthy weight range for your height.
The BMI chart is used as a lookup table for the ratings for the current BMI and Target BMI. The Minimum and Maximum ideal weight range is calculated from your height, and the Normal range in the BMI table.
Learn more about Adult BMI from the Center for Disease Control and Prevention website. The website cautions:
You don't need to read this "How It Works" section, unless you're interested in what's happening in the background of the weight tracker.
If you'd like to know more about the formulas in the workbook, see the explanations and screen shots below. Everything is done with formulas - there are NO macros in the workbook.
Here are the four main worksheets, and the details for each sheet are shown below.
The weight tracker workbook has a sheet named AdminLists, where lookup tables and formulas do the background work for the weight tracker. There are 3 sections in the AdminLists sheet:
At the top of the AdminLists sheet, there is a lookup table for the measurement system.
In the next section of the AdminLists sheet, there is Goal Type (Loss or Gain) information.
The Loss/Gain lookup table has descriptions that are used in the workbook's formulas, and the multiplier used in weight change calculations.
The last item on the AdminLists sheet is the formula in cell D16, which calculates the title for the Dashboard and Dashboard Chart.
The formula in D16 combines text with the Goal Type and the measurement type.
There are 4 formula cells on the sheet named WeightGoals.
Two of the formulas create labels in column B
The other two formulas are in the grey cells, in column C
The WeeklyWt sheet has formulas in columns D and E. Because this is a named Excel Table, the formulas should automatically fill down when new rows are added to the table.
In the Tgt Wt column, the formula shows the Target Weight from the WeightGoals sheet
In the Wt Change column, the formula subtracts the weight in the previous row from the weight in the formula row.
The Dashboard sheet has several formulas, which are explained in the next section:
NOTE: The colour coding is for this screen shot only, and not in the weight tracker workbook.
The Current Weight formula uses the LOOKUP function to get the last number from the Weight column, on the WeeklyWt sheet.
This formula shows the Target Weight from the WeightGoals sheet
This formula shows the sum of the Weight Change from the WeightGoals sheet
This formula subtracts the Target Weight from the Current Weight, then multiplies by the TypeMult value (1 or -1)
The chart title is calculated on the AdminLists sheet, and shown at the top of the Dashboard, and as the chart title on the Dashboard.
In cell E4, the TODAY function calculates the current date: =TODAY()
At the right of each weight, the unit of measurement is shown. The formulas refer to the Measure Selected calculations on the AdminLists sheet
If you prefer to track your weight in stone and pounds, there is also a version for that measurement system.
In that Microsoft Excel template, the Weight Goals sheet looks slightly different, and the dashboard shows your weekly progress chart in stone and pounds.
On the AdminLists sheet, there is a weight section, where Stone weight (decimal) is formatted to show Stone and Pounds. The formatted weights are shown on the Dashboard.
Weight Change Tracker Lb/Kg: Use this weight tracker to record weight changes in pounds or kilograms. There are NO macros in the zipped workbook, just formulas for the weight change calculations. Weight Tracker Lb/Kg
Weight Change Tracker Stone: Use this weight tracker to record weight changes in stone. There are NO macros in the zipped workbook, just formulas for the weight change calculations. Weight Tracker Stone
Weight Loss Tracker with BMI: Calculate target weight (pounds or kilograms) based on BMI, record weekly weight, review results in dashboard. Weight Tracker BMI
Calorie Burn Calculator: To calculate the calories in your food, and how long it takes to burn those calories in various activities, go to the Calorie Burner Calculator page, and get the free workbook there, in an instant download.
Calorie Counter With Recipe Calculator: To keep track of what you're eating each day, and to calculate total calories in your own recipes, go to the Calorie Counter workbook page, and get the free workbook there.
Last updated: February 17, 2022 3:42 PM