Weight Loss Tracker Excel Spreadsheet, Calorie Fasting Gym Running Habit Tracker, Body Fat BMI Dashboard, Instant Download

Lose, gain or maintain weight, and track the habits that actually move the scale.

Most trackers only record your weight. This one also tracks HOW you get there, using the method YOU choose: counting calories, intermittent fasting, gym workouts, or running, walking and cycling. Turn on what you really do, turn off what you don’t. Anything switched off is ignored everywhere.

PICK YOUR WAY
Switch each method ON or OFF in Setup. Each one has its own logic and weekly target:

Count calories: daily calorie target from your body formulas, protein goal, and workout calories added to your day target
Intermittent fasting: plans from 12:12 to 23:1. Log your last and first meal, fasted hours are calculated for you
Gym workouts: sessions per week, intensity, calories burned
Running, walking or cycling: distance, minutes, pace and calories burned
Water and sleep (optional): water target based on your body weight, sleep target in hours

Fasting only? Gym only? Calories plus running? The tracker adapts to you.

BUILT ON BODY FORMULAS
Enter your measurements once and everything calculates automatically:

BMI and healthy weight range
BMR (Mifflin-St Jeor) and TDEE
Calorie target from your chosen weekly pace
Body fat % (US Navy formula) and lean body mass
Waist-to-height ratio
Protein and water targets based on your body weight
Workout calories using MET formulas

MOTIVATION, NOT JUST NUMBERS

Write MY WHY: your main reason, your goal life, a motto
Add an IF-THEN plan for your toughest moment (“If I get home tired and want takeout, then I will…”)
Your why, motto and weekly focus show on your dashboard every day
Rate your motivation each week

WHAT’S INSIDE (9 tabs, 14 charts)

Guide: how to use it, color guide, formulas explained
Setup: body, goal, methods, your why
Log: one row per day, room for 1,000 days
Dashboard: weight, change, goal progress, BMI, body fat, methods this week, daily targets, habit score, a plain-English status message, and 7 charts
Weekly: weekly averages, change, habit score, plus a 3-cell check-in (motivation, win of the week, focus for next week)
Methods: charts for calories vs target, fasting hours, workout calories burned, cardio distance
Insights: compares your strong weeks with your other weeks to show which method works best for YOU
Monthly: month-by-month summary and charts
Milestones: 25%, 50%, 75% and 100% checkpoints with space for your own rewards

HOW IT WORKS

Open Setup. Enter your body numbers, goal and weekly pace. Switch ON your methods and write your why.
Open Log. Add one row per day. Only the date is required. Fill in what you did.
Open Dashboard. See your progress, your methods this week and your charts.
Once a week, add a short check-in in Weekly, then open Insights.

FEATURES

Works for losing, gaining or maintaining weight (detected automatically from your start and goal weight)
Metric (kg, cm) or imperial (lb, in)
Yellow cells are for typing, calculated cells are protected by warning messages
Dropdowns and input limits to prevent typos
Warns you if your weekly pace is too fast, or your goal BMI is too low
Calorie target never goes below 1,200 (female) or 1,500 (male)
No macros, no add-ins

WHAT YOU RECEIVE

1 Excel file (.xlsx), blank and ready to use
Instant digital download. No physical item will be shipped.

REQUIREMENTS

Microsoft Excel 2019, 2021 or Microsoft 365 (Windows or Mac)
Not compatible with Excel 2016 or earlier
Designed for Microsoft Excel. Not tested in Google Sheets, Numbers or LibreOffice, so charts and formulas may not work the same there

FAQ

Do I have to use every method?
No. Turn on only what you do. Methods that are OFF turn grey in the Log and are left out of your scores and charts.

Can I use it to gain weight?
Yes. Set a goal weight higher than your start weight and everything adjusts: calories, protein target, pace check and progress.

How accurate are the numbers?
Body formulas are estimates, typically within roughly 5 to 10 percent. Use the weekly trend rather than any single number.

When do Insights appear?
After about 6 weeks of data, because each method needs at least 3 weeks in each comparison group. Insights show patterns in your own data, not proof.

Can I edit or customize it?
Yes, for your own personal use.

TERMS
For personal use only. Please do not resell, share or redistribute the file. Due to the nature of digital downloads, no refunds or exchanges, but message me if you have any trouble with your file.

IMPORTANT
This tracker provides estimates for general wellness and is not medical advice. Talk to a doctor or registered dietitian before changing your diet or exercise routine, especially if you have a health condition, take medication, are pregnant, or are under 18. Fasting is not suitable for everyone. If tracking food or weight ever makes you feel anxious or guilty, pause and talk to a professional.