Weight Loss Tracker Spreadsheet, Body Measurement Tracker, Weight Chart, Fitness Journal, BMI Tracker, kg or lb, Google Sheets & Excel

Log a weigh-in in seconds and see the real trend. The chart averages each week against your goal line, so one heavy day doesn't spoil the picture.

WHAT YOU SEE ON THE DASHBOARD
• Current weight and BMI
• Lost so far and how much of the way you've come
• Still to go, your goal and goal date
• Average loss per week and the date you'll reach your goal at this pace
• The last 7 days
• Weight week by week, with a dashed goal line
• Milestones: the dates you passed a quarter, half, three quarters and your goal
• Measurements: waist, hips, chest, arm, thigh and body fat, start vs now
• Your latest weigh-ins with the change from the one before

KG OR LB
One switch in Settings. Height in cm for kg, in inches for lb.

WHAT'S INSIDE
Dashboard · Log (500 weigh-ins) · Settings · How to use

10 LANGUAGES IN ONE FILE
English, Español, Français, Deutsch, Português, Italiano, Nederlands, Polski, Русский, हिन्दी. Pick a language on the dashboard and every label switches. Arabic comes as a separate right-to-left file.

FOUR LOOKS, ONE PURCHASE
Night (dark), Garden (light), Pastel (soft lavender) and Emerald (deep green): all four are in your download, with the same formulas in every look.

WHAT YOU GET
Instant download: a START HERE guide (PDF) and two ZIP archives (Excel + Arabic, and Apple Numbers) with a folder for every app:
1 Excel: Night, Garden, Pastel and Emerald for Microsoft Excel on Windows and Mac. Every file opens on your empty planner, with a filled Example tab right after it
2 Apple Numbers: the same 4 looks, each with the Example, for Numbers on Mac, iPhone and iPad
3 Arabic: right-to-left files (all 4 looks, each with the Example)
4 App: the same planner as an app for any computer (Chrome, Edge, Safari, Firefox), plus a link to install it on your phone (iPhone, iPad, Android). Works without internet, keeps entries on your device, backup file, transfer to another device with a short series of encrypted QR codes (very large planners use the backup file), and import and export with your Envelo Excel file. Protected by ZeroUpload: the app works on your device, and your entries are never uploaded.
Google Sheets: the START HERE guide has a button for every look. One click makes your own private copy.

WHICH FILE SHOULD I USE?
• Windows PC: the Excel files, or Google Sheets in your browser.
• Mac: Excel for Mac, Apple Numbers, or Google Sheets in Safari or Chrome.
• iPhone, iPad, Android: the Google Sheets app, or Apple Numbers on iPhone and iPad.
In Excel only the cells you type in can be changed. In Google Sheets the formulas are protected: Google warns you before anything changes. In Apple Numbers the Dashboard is locked as a whole.

PLEASE NOTE
• This is a digital download. Nothing will be shipped.
• Decorative illustrations and the laptop backgrounds in the photos were made with AI image tools. Every planner screen you see is the real file.
• This is a tracker, not medical advice. BMI is only a rough guide.
• It does not connect to smart scales or fitness apps: you type your weigh-ins in.
• Your planner starts empty. The Example tab in the same file (66 weigh-ins over five months) shows how it works.
• For personal use. Please don't resell or share the files.

Questions? Send us a message on Etsy.