30 Perfect Weight Loss Spreadsheets (+Goal Charts)

People today have grown more conscious about their health and try many ways to look good, both mentally and physically. Overweight is a rising issue in modern society and there is a constant struggle to lose weight and to achieve this, you must change your lifestyle and diet. A weight-loss spreadsheet offers a lot of help in keeping track of your weight towards the goal of becoming slimmer.


Weight Loss Spreadsheets












The importance of a weight loss spreadsheet

The tracking of weight has become very common, especially with women. While some want to lose the extra pounds, try to gain more weight. There are several reasons why a person would want to either lose weight or gain it.

The most important function of a weight loss tracker is to keep track of your weight for a certain period of time. As such, it becomes essential to update your spreadsheet every time you step on a weighing scale. Doing this allows you to check your progress in your weight-loss program.

You can notice if there are any positive changes in your weight by looking at the recordings on the template. This serves as a motivation for you to strive harder, thus, making it easier for you to reach your goal weight.

Weight Loss Trackers











What to include?

When you have decided to lose those extra pounds around your belly, you first have to choose a weight loss spreadsheet that contains all of the necessary information about your weight loss process.

That way, you can track your activities and weight loss. Finding competition with someone else gives you some motivation as your target will be to be the first to reach your goals. For this reason, you should have a weight tracker chart or spreadsheet to record your weight loss progress weekly. Make sure to include the following information in this template:

  • Your name.
  • The dates when you record the details about your progress.
  • Your weight each time you check.
  • The goal that you want to achieve.
  • The values that show how much weight you lose.
  • A description of your caloric intake and your diet plan.
  • A description of your planned weight loss activities for like cycling, running, walking, and more.
  • Information about the total weight you have lost.

How do you calculate weight loss in Excel?

If you’re striving to lose a lot of weight, you should expect that you can’t shed the extra pounds overnight but rather, in a steady and gradual process. On the onset, it may not even seem that you will make much headway.

But keep this in mind – just shedding as little as 10% of your total body weight can already give you a lot of health benefits like lower blood sugar and blood pressure. If you are good at Excel, you can make your own weight loss spreadsheet to monitor your weight loss and do the calculations for you. Here are the steps:

  • Open a spreadsheet in Excel. In cell A1, input the date when you first weighed-in. In cell B1, input the formula =A1+7. This gives you the date seven days later.
  • Click on cell B1 then drag the fill handle across until you have enough dates in your weight loss goal charts. This copies the formula, entering the dates seven days apart.
  • Input your starting weight in cell A2. Each week when you take your weight, input the value in the cell in row 2 under the date when you weighed-in.
  • Input the formula =(B2-A2)/ABS(A2) _-1 in cell B3. This formula tells gives you the difference between cells B2 and A2 as a percentage amount. Multiplying by negative 1 in the end creates a positive number. In cell C3, input =(C2-A2)/ABS(A2) _-1, and in D3 input =(D2-A2)/ABS(A2) *-1.
  • Input this formula in each of the cells in row 3. You may copy then paste the formula from cell B3. Just change the “B” in the formula to the corresponding letter of the column.
  • Select all of the cells with formulas in them. Right-click then click “Format Cells” Go to the “Number” tab then choose “Percentage” in the “Category” box. Change the “Decimal Places” to “1” then click “OK.”

Weight Tracker Charts











How do I create a weight chart in Excel?

Perhaps the greatest consolation you can have when you go through your weight loss spreadsheet is to know how close you are to achieving your weight loss goal. Another way to motivate you is by creating a weight loss challenge spreadsheet or graph that gives you a visual image of your progress.

This allows you to pinpoint any plateaus or patterns in your weight loss as time goes by. Making a graph isn’t that hard using the Excel program on your computer. Create a colorful weight loss graph to go with your weight loss competition spreadsheet.

This certainly inspires you to achieve your goal weight then maintain that once you have accomplished it. Here’s how you make a weight chart using Excel:

  • Open a new spreadsheet. Do this by going to “Programs,” then “Microsoft Office,” then “Microsoft Office Excel.” Start by saving the spreadsheet to your hard drive right away using a memorable file name, and in a folder that’s easy to locate on your computer.
  • Input the word “Date” in Column A, Row 1. Then input “Weight ” in Column B, Row 1.
  • Record the date every time you weigh yourself in Column A. Whether you monitor each day, every Saturday or on the first of each month, input the date continuing down until the end of the column. Use the format “12-Jan” and Excel will read this as January 12 of the current year.
  • Input your weight for each of the corresponding dates in Column B. For instance, if on January 12 you weighed 180 lbs., input this number in the same row, but in the column next to the date.
  • Place the cursor over the box with “Date” typed in it. Click to highlight then drag the mouse to highlight all of the relevant data, including your weight values and the corresponding dates.
  • Find the “Insert” tab, look under the section for “Charts” then click to choose a column graph.
  • Allow Excel to create a graph of your tracked weight loss over time.
  • Click on the title to customize it then don’t forget to save your work.