input the date continuing down until the end of the column whether you monitor each day, every Saturday or on the first of each month. Every time you weigh yourself, record the date in column A.In column A Row 1, enter the word Date and input Weight in Column B, Row 1.Save it by using a memorable file name and in a folder that is easy to locate on your computer. Let us discuss below how to make a weight chart using Excel To go with your weight loss competition spreadsheet, make a colorful weight loss graph. By using the Excel program on your computer, it isn’t hard to make a graph. It provides you a visual image of your progress.Īdditionally, it makes you able to notify any plateaus or patterns in your weight loss as time goes by. Creating a weight loss challenge spreadsheet or graph is another way to motivate you. Knowing how close you are to achieving your weight loss goal is the greatest consolation you can have when you go through your weight loss spreadsheet. Details regarding the total weight you have lost.Your planned weight loss activities description such as cycling, running, walking, and more.Your caloric intake and your diet plan description.The values that indicate how much weight you lose.

The dates that indicate when you record the details regarding your progress.

Include the following information in the template You should have a weight tracker chart or spreadsheet for this reason in order to track your weight loss progress weekly. When you have competition with someone else, it provides you motivation as your aim will be to be the first to reach your goals. You can track your activities and weight loss in it. You have to select a weight loss spreadsheet that includes all of the essential details about your weight loss process. What to include in a weight loss spreadsheet? Thus, it becomes easier for you to reach your goal weight. When you look at the recordings on the template and you see there are positive changes in your weight, this motivates you to strive harder. By doing so, you become able to check your progress in your weight-loss program.

Every time you step on a weighing scale, it becomes important to update your spreadsheet. Moreover, keeping track of your weight for a particular period of time is the most important function of a weight loss tracker template. Here you can also describe your own personal target weight. This app has a BMI (body mass index) calculator which calculates your BMI and your ideal weight. 14 The benefits of using a printable weight loss chart:Ī weight loss tracker is an app that helps you in weight control and assists you to lose weight or achieve your weight goal.13 Do you require a fitness tracker or a smartwatch?.11 Do activity tracker help with the weight loss?.10.1 The calories you want to consume daily.9 Some features of the weight tracking template:.8 Why should you use the weight tracking template?.5 Different ways to monitor weight loss:.3 What to include in a weight loss spreadsheet?.2 The significance of a weight loss spreadsheet:.Please remember to consult a medical expert if you want to gain or lose a lot of weight. If you are looking to gain or lose weight, you can also use this number as a point to eat more or less then, respectively. Thanks to the Harris-Benedict calculator and Harris-Benedict equation, you can know the perfect amount of calories (or maintenance calories) to eat if you want to keep your body weight as it is. Keeping a healthy diet and using the Harris-Benedict calculator to keep an eye on your BMR will make it easier for you to stay in good health. If you are extra active (very hard exercise/sports & a physical job): calories = BMR × 1.9.įor more on BMR, check out the Mifflin St Jeor equation calculator and the Katch-McArdle formula calculations.Very active (hard exercise/sports 6-7 days a week): calories = BMR × 1.725 and.Moderately active (moderate exercise/sports 3-5 days/week): calories = BMR × 1.55.Lightly active (light exercise/sports 1-3 days/week): calories = BMR × 1.375.Sedentary (little or no exercise): calories = BMR × 1.2.To determine your TDEE (Total Daily Energy Expenditure), multiply your BMR by the appropriate activity factor, as follows:

Excel daily weight loss tracker