weekly weight loss spreadsheet template tracker

WEEKLY WEIGHT LOSS SPREADSHEET TEMPLATE TRACKER DOWNLOAD

It's best to weigh yourself at the same time every day. I didn't like that volatility so my version defaults to 12 weeks and can be configured to any interval you prefer.Įvery day, enter your weight and food consumption.

If you are using my version of the spreadsheet, you can adjust the period of time to average TDEE over. Water weight can be because of anything really, from bodily stress, mind stress, salt intake to drinking alcolhol, or just 'because your body is complex.' Eating an extra 1,000 can happen because you did something really strenuous and you're hungry or because you had a social thing or because one of your food triggers looked tasty. TDEE calculation can be volatile, because eating an extra 1,000 kcal one day, or retaining water, will throw that number off. If you're at a certain food intake target, that target is probably good for what you're trying to achieve, and changes should be made with deliberation and patience. Still, if you are making changes to how much you eat, make them slowly, observe for at least two weeks, or much better four weeks, adjust. After a month or two, that number should be pretty good. Use the 'Current TDEE' guidance with some caution. This is for fat tracking purposes, so whatever matches the way your body handles fat best. If you are using my version of the sheet that tracks body fat percentage, also enter: I am aware that gaining is a much deeper discussion regarding slow bulk, lean bulk, eat-all-the-things bulk, and where you are in your training. See the rest of /r/fitness for guidance, but 1lb/week lost and 0.25lb/week gained is a good starting point.

This can be lower, higher or the same as your starting weight.Įnter your goal weight loss or gain per week. Tell the sheet whether you'd like to track your food intake in Calories (really, kCal) or in kJ (kiloJoules).Įnter your starting weight - what you weigh(ed) on the Monday you gave as the starting date.Įnter your goal weight - what you want to weigh. Tell the sheet whether you weigh yourself in lb (pounds) or kg (kilogram).

Input a start date, the Monday on which you want to begin data entry.

WEEKLY WEIGHT LOSS SPREADSHEET TEMPLATE TRACKER DOWNLOAD

You can download the sheet from the links above, or open it in Google Sheets, which will create your own copy of it. It will open in Google Docs, though you'll need to move the chart out of the way after import. There's no point in asking for write access, you'll want your own copy that you have complete control over. Right next to 'Open with v' is a drive logo and + sign - this adds a copy to your own drive. My Google Docs copy of the older v2 sheet, which I think to be inferior in all ways to the v3 sheet. u/WarriorPKT created an Excel version of the sheet with auto-import from MFP. Its TDEE averaging is broken in v3.05 and earlier, I screwed up formulas when adding columns. If you are using a version prior to Oct 1st 2016, please download again. It averages TDEE over a configurable interval (12 weeks by default), and rounds to the nearest 25 kcal or kJ. My copy of it with a change to allow body fat percentage tracking. It averages TDEE over the last 4 weeks and rounds to the nearest 5 kcal or kJ. See also further down under 'Calculations'.ģ-sun's sheet is still up on Google Drive. If your cardio or weight lifting or awesome muscles cause you to use more energy, your body will gain or lose weight accordingly, and this sheet will show the resulting TDEE. The sheet automatically adjusts to your activity level. This thread is meant to shelter the sheet as it existed, and give some pointers to its use. Probably making the sheet into an app as we speak, and he richly deserves all the moneys coming to him for that if he is. u/3-suns had created an amazing spreadsheet that allows you to track your body weight and kCal (or, indeed, kJ) daily, and then gives you an averaged TDEE (Total Daily Energy Expenditure) to guide your food intake. See the Related Subreddits section for other popular fitness-related subreddits.General Posting Guidelines (click for more info): No Questions Related to Injury, Pain, or Any Medical Topic Progress Posts Must Be Detailed and Useful

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Weekly weight loss spreadsheet template tracker