Weight Loss Tracker Google Sheets Excel Spreadsheet, Weight Tracker with 7 Day Average and Goal Date, Body Measurements Log, BMI

WEIGHT LOSS TRACKER FOR GOOGLE SHEETS AND EXCEL

A weight loss tracker for anyone who weighs in at home. Type your weight in the morning, and it shows your 7-day average, your weekly pace and when you could reach your goal.
Room for 1,100 weigh-ins (3 years of daily entries) and 200 measurement days.

📊 WHAT IT DOES

✓ Log: one line a day with the date and your weight. Calories, a tag and a note are optional.
✓ Log: your 7-day average and its change over 7 days fill in next to each weigh-in.
✓ Log: 10 ready tags like Salty meal, Travel and Poor sleep explain a jump. A tagged weight turns pink.
✓ Body: waist, hips, chest, arm and thigh every 2 to 4 weeks, with the change since your first check-in.
✓ Progress: trend weight, lost so far, weekly pace, share of your goal, and BMI if you add your height.
✓ Progress: your goal date both ways. When you could get there at your pace, and the pace your goal date needs.
✓ Progress: milestones every 5 lb (2.5 kg) and at 5%, 10% and more of your start weight, dated when your 7-day average gets there.
✓ Progress: when your 7-day average holds steady for 4 weeks, Scale vs tape points you to your waist on Body.
✓ Progress: your maintenance calories, worked out from your own logged calories and your trend.

📂 WHAT'S INSIDE: 4 TABS AND 3 CHARTS

✓ Start here: units and goal weight, optional start weight, goal date and height, and five short steps
✓ Log: your daily weigh-ins, four cards and a chart of the last 30 days
✓ Body: your measurements, four cards and a chart of the change since your first check-in
✓ Progress: cards for your trend, pace and goal, a day-by-day chart, milestones and a week-by-week table

📝 HOW IT WORKS

1. Open the PDF and click the link to make your own copy in Google Sheets. Or open the Excel file.
2. On Start here, pick lb and inches or kg and cm, and type your goal weight. Start weight, goal date and height are optional.
3. On Log, type the date and your weight most mornings. Every 2 to 4 weeks, add your measurements on Body.
4. Everything else fills in by itself. Progress shows your trend, your pace, your goal date and your milestones.

📥 WHAT YOU GET

✓ Google Sheets version (the link is in the PDF)
✓ Excel version (.xlsx) for Excel 2019 or newer and Microsoft 365, on Windows or Mac
✓ A filled example to look around, and a blank copy for your own
✓ A PDF guide with screenshots, the links and the first steps
✓ A video guide for this planner (the link is in the PDF)

💻 GOOD TO KNOW

✓ Works with a free Google account. No app, no ads, no subscription.
✓ You type each weigh-in. It does not connect to a smart scale or a fitness app.
✓ Calories are optional. Without them you still get your trend, pace, goal date and milestones.
✓ There is no food list and no meal plan. If you count calories elsewhere, type the daily total.
✓ Weekly pace and the goal date show after about 3 weeks. Maintenance calories need calories on 14 of the last 28 days.
✓ If your goal date needs more than 2 lb (0.9 kg) a week, Progress shows a later date that keeps the pace at or below that.
✓ Pick your units once, before you log. Numbers you typed don't convert.
✓ Type only in the lighter input cells. Formulas are protected: Google Sheets warns you before you change one.
✓ Best on a computer for setup. The Google Sheets app works for a quick weigh-in on your phone.
✓ The Excel version may look slightly different from the photos (fonts, colors, charts). The photos show Google Sheets.
✓ English only. Not made for Apple Numbers.
✓ Free updates for life.

This is a digital download. Nothing will be shipped. Because it is a digital file, it can't be returned, but if anything is unclear, message me and I will help you set it up.
This tracker is a tool for your own records, not medical advice. For questions about your health, talk to your doctor.