Track weight-loss with Excel weight-loss tracker templates

The best in terms of options and usability, best choice for weight loss tracking templates

BMI Chart and Calculator

This spreadsheet for Excel contains a BMI calculator that uses both the CDC and the NHANES II definitions for BMI. The chart shows your BMI on the spectrum based on the chosen formula and gender. This spreadsheet also contains a worksheet used to create the BMI charts listed above (using quite a few special tricks that may delight the Excel enthusiast).

Technically, both the CDC and NHANES II definitions use the same BMI formula. It’s only the range of values for each category that is different.

⤓ EXCEL (.XLSX) For: Excel 2010 or later

Save 60.0% on select products from TOUCH X with promo code 60OC9V4D, through 9/7 while supplies last.
  • Daily results: By look-up a date, the spreadsheets displays the daily weight, calories and macros proportion in grams. There’s an conditional formatting on the calories consumed based on the day of the week (since I usually eat more in the weekends)
  • Weekly results: Based on the date searched, there’s a weekly-chart with daily weight, fluctuation and accumulated fluctuation. I am very proud of the last one, since you can easily see if you lost or gained weight over the week
  • Full project results: Based on a weight goal, the speedometer chart will show how well you’re doing. Right below it, there’s a weight fluctuation chart for all the days logged
  • The Daily follow-up chart is a table summary, the trend line being an extra

Download the excel weight loss tracker template: here

How To Calculate Percentage of Weight Loss in Excel

*TIP*: You can add your own weight loss percentage tracker to any excel or googledocs templates by including: lbs lost divided by starting weight. Then, multiply the result by 100. So, if your starting weight is 150lbs and you lost 5lbs, you’ve lost 3.33% of your body weight. Or use a web service like calculatorpro’s weight-loss percentage calculator found here Formula: Lbs lost / starting weight = x 100

2. The Easier Solution

The reason this weight loss chart was made was because none of the weight trackers out there had all the information wanted.

  • I weigh 275 pounds and want to get to 198, how long will it take me if I lose 2 pounds per week average? Or 1.5 pounds, etc
  • How much have I lost so far?
  • How much am I losing per day?
  • How much am I losing per week?
  • Am I above or below where I should be right now?
  • If I keep losing at this pace, what date will I ACTUALLY hit my goal?
  • How many pounds until I hit my goal?
  • How long have I been on this weight loss journey?
  • How many more days until I hit my goal?

I wanted all of this information at a glance and pretty to look at. I know it’s not an app or super fancy but if you’re like me, like seeing this kind of data, and making the information visible helps you stay accountable, you’ll like this too.

You’ll need a Google account for this to work.

Download: here

Instructions:  To use this chart first you need a google account. Then click File, then MAKE A COPY. Name it whatever you want. Once you have your own copy, you can then fill out the green boxes on the right. Put in your Start date, Start Weight, Goal Weight and Goal Pounds per week (how much you want to lose per week).

3. Super solid runner up weight loss tracking template for excel with updating parameters

Save 60.0% on select products from TOUCH X with promo code 60OC9V4D, through 9/7 while supplies last.

Download: here

4. Excel Weight Loss Chart / Tracker With BMI

weight loss tracker chart with BMI

This chart allows you to record and track your weight over several periods and plots this on a chart, alongside your target weight. Also includes a BMI calculator that tells you the healthy weight range for your height (based on BMI).

Using the Excel Weight Loss Chart Template

In order to use the above Excel Weight Loss Chart Template to track your weight, simply enter your height and, if required, your target weight, into cells I2 and I3 of the spreadsheet. The spreadsheet will automatically display the recommended healthy weight range for your height (based on BMI).

Enter the start date and your initial weight into cells B25 and C25, in the bottom half of the screen. Every time you weigh yourself, add the new date and your new weight to the table. Your progress will automatically be displayed in the spreadsheet chart, and summarized in the table on the top right of the spreadsheet.

Functions Used in the Weight Loss Chart Template

The BMI and weight loss calculations are mainly performed using simple Excel operators, +, -, * and /

However, the following functions are also used in the spreadsheet:

Round– Used to round the calculated BMI to one decimal place.

IF– Used to check if the data has been entered by the user, and if so, displays the calculated BMI, etc.

Ideal Weight Chart and Calculator

This spreadsheet contains a tableideal weight charts, and a calculator for finding your ideal weight, using either the Devine, Robinson, or Miller formulas. It also includes the “normal” weight zones associated with the standard BMI range 18.5-25.

Ideal Weight Chart Formulas

The three most popular formulas for calculating ideal weight are the DevineMiller and Robinson formulas[3]. The above weight charts and the spreadsheet includes all of these formulas so you can see the differences. They are primarily used for calculating medication dosages, and they don’t account for age, frame size, muscle tone, etc. See the references below for more information about these formulas.

Another method for finding a range for your ideal weight is to use the “Normal Weight” range determined by the standard Body Mass Index range of 18.5 – 25 [1]. The body mass index is only based on height and is calculated the same both both men and women. You can use an online BMI Calculator, but the one included in the spreadsheet also includes the Devine, Robinson, and Miller formulas. It is important to note that BMI for children is not calculated the same way as for adults.

In the Ideal Weight Calculator included in the above spreadsheet, you will find two separate tables defining what BMI value is used to define Overweight. The standard value defined by the CDC[1] is 25 for both Men and Women. I prefer to use the NHANES II[2] definition which defines Marginally Overweight as over 26.4 for Men and over 25.8 for Women.

Listed below are the formulas we used to calculate weight in pounds W[lb] given height in inches H[in]. Multiple the weight in pounds by 0.45359237 to get weight in kilograms.

  • BMI Formula
    W[lb] = ( BMI * H[in]^2 ) / 703
  • Devine Formula
    Men: W[lb] = 110 + 5.06 * ( H[in]-60 )
    Women: W[lb] = 100.1 + 5.06 * ( H[in]-60 )
  • Robinson Formula
    Men: W[lb] = 114.4 + 4.18*(H[in]-60)
    Women: W[lb] = 107.8 + 3.74*(H[in]-60)
  • Miller Formula
    Men: W[lb] = 123.64 + 3.10*(H[in]-60)
    Women: W[lb] = 116.82 + 2.99*(H[in]-60)

Download Ideal Weight Calculator Template Below

⤓ EXCEL (.XLSX) For: Excel 2007 or later

Exercise Chart Template (Excel & OpenOffice)

Exercise Chart lets you create a list of the exercises for your fitness plan, including the number of sets and repetitions for weight training exercises as well as how far and how long for cardio exercises and which days of the week you will do the exercises. Having a clearly structured plan will help you stick with it. The exercise chart will also help you remember your goals and avoid getting lost trying to remember what it was you actually wanted to accomplish.

⤓ EXCEL (.XLSX) For: Excel 2007 or later & Excel for iPad/iPhone


OpenOffice (.ods)

Exercise Log Template

printable exercise log is very useful for helping you keep track of your accomplishments and progress. Take the exercise log with you to the gym (on a clipboard) and record your sets/reps or times during your rest periods. Log your progress to give you the edge you need to accomplish your goals. Our exercise logs let you record both aerobic and strength training exercises and come in either a 2-day or 3-day format.

⤓ EXCEL (.XLSX) For: Excel 2007 or later & Excel for iPad/iPhone


OpenOffice (.ods)

Word 2007+ (2-Day)

Word 2007+ (3-Day)

Word 2007+ (5-Day)

Workout Chart Template

This free Workout Chart template focuses on weight lifting exercises, and can be used to structure your overall weight lifting program, including warm up, core body, upper body, lower body, and cool down exercises. This workout chart allows you to list the type of exercise, how many sets and reps, how much weight, and the resting time in between sets. 

⤓ EXCEL (.XLSX) For: Excel 2007 or later



OpenOffice (.ods)

Weekly Workout Log Template

This printable workout log focuses on your day to day strength training. You can use this log to track your progress, and change up your sets, reps, and weight. Tracking the weight you are lifting is crucial because you can’t have steady progress in lifting more weight if you forget where you were the day or week before. The advantage to this log is that it allows you to track sets, reps and weight, where other charts typically track just two of the three. For convenience there are both daily and weekly logs.

⤓ EXCEL (.XLSX) For: Excel 2007 or later

⤓ WORD (.DOCX) For: Word 2007 or later



OpenOffice (.ods)

Printable Running Log & Walking Log Template

running log is essential for tracking your daily progress and accomplishments, whether you are running to stay fit, lose weight, or training for a triathlon or marathon. Take your training log to the next level with our free running log or walking log. Our running log is very simple, but it also allows you to track the temperature, shoes you were running with, the type of run, and a description of the route.

⤓ EXCEL (.XLSX)For: Excel 2007 or later & Excel for iPad/iPhone


Excel 2003 (.xls)

For OpenOffice

Running Log (.ods)

Walking Log (.ods)

Race Log (.ods)

Weight Training Plan Template

The spreadsheet contains multiple tabs, including two different layouts for the weight training schedule, a diet plan worksheet, weight and measurement log, and a body fat percentage calculator.


Meal Planner Template

This spreadsheet makes it easy to create and print your weekly meal plan. The workbook includes all three layouts shown in the screenshots above as separate worksheet tabs. In addition to listing meals, these planners include a place to list groceries and other notes.

⤓ EXCEL (.XLSX) For: Excel 2007 or later, Excel for iPad


Excel 2003 (.XLS)

OpenOffice (.ods)

Word 2007+ (.docx)

We may may earn a small commission on sales of affiliate offers

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *