Weight Loss Tracker spreadsheet

Last updated on Wed, 14th Sep 2022

I thought I’d share with you the tracking spreadsheet I created for monitoring my weight loss.

This spreadsheet was created using Microsoft Excel 2010, so it should work with that version or more recent versions. I haven’t tested it with Excel 2007.

Recording Weigh-ins

The chart allows you to record your weekly weigh-ins in order to track progress. You enter data into the cells that have a white background, and all the values with a coloured background are calculated.

Each week enter:

  • Date – the day of the week and the number of weeks is then automatically calculated
  • Weight in stones and pounds – the equivalent in pounds and kilos is automatically calculated. If the date is also in the past then the recording is marked as ‘Real’ – to distinguish from any projected losses you might enter
  • Optionally record any target/award or countdown information that might apply.

The first line is your starting weight, so make sure that’s entered correctly.

The spreadsheet will calculate your weekly loss (the difference in weight from the previous line) and total loss to date (in both pounds and stones/pounds). It’ll also tell monitor your progress against a weekly loss goal (e.g. 2 lbs a week), and your current BMI value.

The chart

Above the chart you can enter your weekly weight loss goal – how much you’d like to lose per week. That’s used to plot a goal line on the chart – the blue line. Your actual weight loss is the red line.

Your Target is your PAT, and is shown as the purple line.

Your Club 10 value is automatically calculated and is shown as the cyan line

The height value needs to be set correctly (in metres) to calculate your BMI value.

The chart automatically updates whenever you enter new weight information.

UPDATE: In response to a number of requests I’ve updated the Excel to remove the protection, so anyone should be able to download the latest version and edit/amend/extend it to their heart’s content. Enjoy!


  1. Tony Bloomfield said:

    There’s a similar weight loss tracker on the Slimming World website including a graph showing progress

    Wed, 26th Sep 2018
    • Richard said:

      It’s not as good as mine!

      Wed, 26th Sep 2018
  2. Mari-Claire said:

    This is really fantastic, Thank you! I’d like to add extra pages for tracking measurements and food diaries etc but the file is password protected – would you consider allowing me to unlock it so i can do this?

    Fri, 4th Jan 2019
    • Richard said:

      Hi Mari-Claire – I’ve just sent you an email about this. I’d be interested to hear about the changes you make.

      Mon, 7th Jan 2019
  3. Hayley Francis said:

    Hi Richard,
    This is great! like Mari-Claire I would like to add pages as I have a group of friends all doing it and we would love to track all of our weights on one page? Could you help with this?

    Fri, 1st Feb 2019
  4. Thomas said:

    This is amazing, Am i able to get the password so i can add some extra rows etc? thank you so much for this its exactly what ive been looking for

    Wed, 13th Mar 2019
  5. Rohit said:

    Hi Richard

    Would be great to be able to edit this so i can add some measurement tracking too

    Also so i can extend the timeline a bit as the formula doesnt go all the way down ro row 37. Column U stops at 31

    Tue, 9th Apr 2019
  6. Richard said:

    Hi there. In response to all the requests I’ve received to get access to the password to make changes to the spreadsheet, I’ve instead uploaded a new version of the Excel with the workbook protection turned off. If you download this latest version you should be able to edit the spreadsheet for your own needs.

    Wed, 10th Apr 2019
  7. Heather Carter said:

    Thank you so much for taking the time to create this spreadsheet and especially thank you for sharing it on the web. It’s exactly what I’ve been looking for. You are a star!

    Wed, 1st May 2019
  8. sophie said:

    Thank you – your spreadsheet will be a great help to me

    Mon, 6th May 2019
  9. Caroline Bellman said:

    Thanks for the spreadsheet its great… can you tell me what the ticks and crosses represent and the real and countdown columns 🙂

    Mon, 8th Jul 2019
    • Richard said:

      Hi Caroline, the ticks/crosses give an indication if you’re meeting your weight loss goal (e.g. 2 lbs a week). Basically if ‘Total Loss’ is greater than ‘Goal’ then you get a tick, and if it’s less than you get a cross!

      Tue, 9th Jul 2019

Leave a Reply

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

This site uses Akismet to reduce spam. Learn how your comment data is processed.