Excel Weight Loss Tracker

Uh-oh! I finally remembered where all the Christmas cookies went, and maybe some of the chocolates. And it's not pretty. Apparently, when you sit at your keyboard for hours, with the occasional cookie break, it puts the "spread" in "spreadsheet."

Time to get things under control, and I'll use an Excel weight loss tracker. It can store weekly weight records, calculate the weight loss, and show the progress in a weight loss chart.

With some fancy programming, it could probably create some healthy menus, and zap me if I reach for a cookie, but I'll work on those features later.

There's a link at the end of this post, where you can download the Excel Weight Loss Tracker sample file. I'm not a trained medical professional, so use the Excel Weight Loss Tracker at your own risk, and for entertainment purposes only, etc.

[Update] The latest version of this workbook lets you select pounds or kilograms as the measurement. There is also a stone/pounds version of this workbook. Read about it here: Excel Weight Loss Tracker in Stone and see the link at the end of this article.

Weight Loss Goals

On the first worksheet in the Excel Weight Loss Tracker file, there are cells where you can enter your personal data and goals.

In the Excel Weight Loss Tracker sample file, I've entered the data for my daughter's favourite Toronto Blue Jays baseball player. He probably had a few extra cookies over the holidays too, and needs to get in shape before the baseball season starts.

Data is entered in the green cells, and calculations, such as Target Date, are in the white cells.

Weight Loss 01

This shows the good news for the Blue Jays. If this player can work off about 3.5 pounds per week, he'll be ready!

BMI Calculations

The first sheet in the Excel Weight Loss Tracker also has information on Body Mass Index (BMI) from the Center for Disease Control and Prevention. It calculates your current BMI, and target BMI, and shows the ideal weight range for your height.

The BMI table 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.

Weight Loss 02

Weight Tracking

The second sheet is the Weight Tracker sheet, where weekly weights are entered. It also calculates the weekly weight change. Just enter your weight in column B each week, and the change is automatically calculated.

Weight Loss 03

Weight Loss Dashboard

The final sheet is the Dashboard, with a simple line chart to show the recorded weights, and a summary of the weight loss. It calculates the total weight change, and shows how many weeks are left until you reach the target end date.

Weight Loss 04

Download the Excel Weight Loss Tracker

You can download a zipped copy of the Excel weight loss tracker, and try it for yourself. The sheets are protected, with the green cells unlocked, and there's no password on the worksheets.

There are versions for Excel 2007/Excel 2010, and Excel 2003 on the Contextures website: Excel Weight Loss Tracker


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46 Responses

  1. Gregory says:

    The file link doesn’t work.

  2. Contextures Blog » Excel Weight Loss Tracker | Natural Weightloss Blog says:

    […] is the original: Contextures Blog » Excel Weight Loss Tracker Share and […]

  3. Thanks Gregory — it’s fixed now.

  4. I downloaded the file, but I’m still fat.

  5. sandy bennett says:

    that weight loss tracker would be awesome for people to use with the new XM3 body in balance caps, that helped me lose 9.8lbs so far,we all need to help each other out in our goals, kool kool

  6. sandy bennett says:

    i cant get it to open up for me?dang, oh well

  7. Sorry Dick, I guess you have to stare at the file for a couple of days before it works.

  8. sandy bennett says:

    oh thats the problem i dont either one at this time oh well thks for trying

  9. Sandy, I’ve added an Excel 2003 version of the file, so if you’re using Excel 2003 or an earlier version, you should be able to open that.

  10. Tony Huby says:

    If you manage to get the Cookie Zapper sorted, I’d be very grateful ha ha

  11. Tony, I’ll let you know as soon as the Cookie Zapper is ready. ;-)

  12. Contextures Blog » Excel Calorie Counter says:

    […] Excel Weight Loss Tracker […]

  13. Clint says:

    Is there a metric version.

  14. Anjohleen says:

    what a fantastic resource!!!! What is the chance for a metric and a stone version?

  15. Thanks Clint and Anjohleen, if I create a metric or stone version I’ll announce it here.

  16. […] To keep track of your weight loss download the Excel Weight Loss Tracker on the Contextures […]

  17. Contextures Blog » Does This Number Make Me Look Fat? says:

    […] we created a Body Mass Index formula a couple of weeks ago, I added that to the player stats too. Then a VLOOKUP formula pulled the BMI […]

  18. […] I don’t believe that you’ll fail to lose weight if you use Excel – that’s why I created the Excel Weight Loss Tracker […]

  19. Nicolas says:

    Amazing file, Debra! Can I give it to my friends in future? Thank you!

  20. Roger says:

    Great little Excel Weight Loss Tracker program , I’m well impressed .
    It would be great if there was stones and Pounds bit in the weightTracker bit ..

  21. Roger says:

    I was trying this formula in the weight Tracker bit ,

    =INT(B2/14) & ” St ” & MOD(B2,14)&” Lbs”

    this puts the stones and pounds in the D column.
    but i don’t know how to link it to any other pages ..

  22. Thanks Roger, glad you like it! I’m working on a stone/pound version, and will post it here on Wednesday.

  23. Contextures Blog » Excel Weight Loss Tracker in Stone says:

    […] January, you read about the Excel Weight Loss Tracker in which you could enter your current height and weight, and record your weekly weight loss. That […]

  24. Fritz says:

    Animating instrument! would have been nice to have this in “metric system” and KG;

  25. Gambo says:

    +1 KG verstion would be great.

  26. How do I add extra lines to the spreadsheet that will be automatically added to my total calories? I’m unfortunately not very Excel savvy…


  27. […] Excel Weight Loss Tracker […]

  28. […] Twitter 20110201 If you’re heading for the red carpet, you might want to use the Excel Weight Loss Tracker for a couple of weeks, so you’ll look your best. Meanwhile, I’ll be at home, messing […]

  29. […] of the talk about losing weight after the holidays (see Excel Weight Loss Tracker for one) has me swinging in the other direction. They say that as a result of posting the calorie […]

  30. Genki Kitty says:

    Thank you so much for this chart! I have been using it for about two months now and love it! I appreciate you taking the time to place it up here so we can see what to do to better ourselves!

  31. Jon says:


    Thanks for the chart.


  32. Martha says:

    Hello, I am not very computer techy, i downloaded this as it looks wonderful. However I am getting “read only”…. can you please tell me what I am doing wrong. Thank you for your help, mld

  33. […] my B-Day (how cool would that be?!?!) Good luck to everyone! The link for the Excel Tracker is http://blog.contextures.com/archives…-loss-tracker/ in case you want it. Happy Losing Everyone! __________________ For every 5 lbs lost! Mini […]

  34. Colin says:

    Very cool, we’re using it to trim down for our Wedding on the 11/11/11 this year :0) Is there a stone / lbs version yet..?

  35. Colin, congratulations on your upcoming wedding! You can find the Stone/Pound version here:

  36. Contextures Blog » Excel Weight Tracker Metric says:

    […] year, you might have seen the Excel Weight Loss Tracker workbook that I posted, which used inches and pounds as its measurements. Even though we use the metric […]

  37. Michael Hansen says:

    This is great, but i’m wondering if you can add a section that is for measurements of different parts of the body if you’re trying to build muscle. Examples would be Chest/Bust, waist, belly, arms, thighs, etc. It would be great to be able to put in your measurements weekly and see how they change as you work out.

  38. @Michael, thanks for your suggestion — I’ll add that to the list for the next version.

  39. John says:

    Thank you so much for this. I downloaded a lot of weight tracking spreadsheets, and yours was both the most useful and the best looking.

    (I modified it so that I could track my waist measurement too.)

  40. Gail says:

    Thank you so much!!! This will really help me in my New Year’s resolution to get in better shape!

  41. Francie Workman says:

    I am wanting to create an excel sheet for several members on same sheet will calculate the % lost from week to week. The formula to calculate % lost is (Start weight -Current weight) / Start weight. That will give it in decimals which is OK.

    I can do it for just me but I want to put several people’s names on same sheet and keep a record of this from week to week. It is for a team challenge we’re doing.
    Thanks so much if you can help.

  42. Emma says:

    This is a fantastic tool thank you for sharing. I use the stone one. Do you have one for inch loss as well?
    belly button level

  43. MICHELLE says:


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