CALORIE TRACKER EXCEL HOW TO
CALORIE TRACKER EXCEL PROFESSIONAL
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CALORIE TRACKER EXCEL PROFESSIONAL

I created a surprisingly similar spreadsheet a couple years ago to help lose weight for my wedding (yeah yeah, it's usually the chicks who lose weight for the wedding, but my fiance/wife is a professional athlete so she didn't have that problem.

CALORIE TRACKER EXCEL HOW TO

Diet Tips or How To Lose Weight with a Spreadsheet and a Web Siteįor more recent diet and health tips, see our new blog: How To Eat And Live.

Had I known it'd be popular, I'd have tried to pretty it up a little. Nearly 300 people have already downloaded the spreadsheet. Some days I ate whatever was handy rather than planning a 'good' meal. But, please, no comments on my particular food choices.

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Oh, feel free to use the data in my spreadsheet. Tomorrow we'll look at goal setting, some of the numbers in my spreadsheet, and factors you might consider in your own weight loss plan. Use at your own risk, modify to suit your needs, and all that stuff.

CALORIE TRACKER EXCEL DOWNLOAD

Download ItĪs promised, I've provided a copy of this spreadsheet for download: weight-tracker.xls (300 over downloads already!) The pink line is a 5 day moving average of that data that smoothes out the day to day peaks and valleys, showing you how you're trending (up or down). The blue simple connects the dots between the daily calorie intake points. Otherwise you may be doing some estimation or using a kitchen scale and to figure out what numbers to record.Īs on the weight chart, the calorie chart has two lines. If you're eating mostly pre-sized packaged foods, it's pretty easy. Some folks might record more quantity information (portion sizes or weights) while others may do less. By looking at the overall average, you'll know how close you're getting. Odds are that you're not going to hit your exact calorie targets every day. There's also an 'average/day' cell off to the right that I found useful later on to see how I was doing overall. All you really need is the dataset that's under the chart: date, calories, and average.Īgain, all you really need to do is put in the date and number of calories. You don't need this level of detail here, but I wanted all the data in one place. The data collection is a bit more involved since I wanted to record my calorie intake for every meal and snacks. Like the weight page, the calorie page has some data collection and a chart. Using this data, you'll be able to figure out how many calories you need each day. Once you've lost the weight you'd like to, it's safe to start increasing your daily calorie intake. How do I compute that? Since we know how much weight is vanishing each day (on average) and how many calories are in a pound of fat (roughly 3,500), it's a simple matter of division. From that the 'avg daily calorie deficit' cell is derived (to the right). The 'daily average' is intended to provide an idea of how much weight I was losing each day. I added them very late in the process once I had a few months of data.

There are two other data points above the chart that are not strictly necessary early on.

The 'total loss' column represents how much weight you've lost to date. The 'change' represents the day to day positive or negative change. The 'average' is the 5 day moving average, so there's nothing there for the first few days. You need only supply the date and weight. Don't let it affect your mood for the day! It's just a number.Īs you can see in the thumbnail above or in the full-sized version, there are 5 columns of data on the left side of the page: date, weight, average, change, and total loss. The weight page is where you record whatever the scale tells you each morning without judging your progress. Using the 5 day moving average helps to factor out the daily ups and downs that might otherwise discourage you into thinking that it's not working. It is the 5 day moving average for the data we're recording.īy using the 5 day moving average, we smooth out the daily fluctuations in weight and the variations in calorie consumption. The pink line is the one we pay attention to. The blue line represents the data you recorded: morning weight or total calories for the day. In both case, there are two lines on each chart. Both worksheets also contain charts that provide a visual summary of the data collected. One is labeled Calories and the other is Weight. The spreadsheet has two worksheets, selectable via the tabs at the bottom. But I'm no Excel whiz, so there's a really good chance that you could make this prettier, more useful, and somehow better than I can. As noted yesterday in The Diet Plan and The Three Habits, I'm presenting the spreadsheet I used to track my weight loss progress.īefore digging into it, I'd like to point out that this isn't terribly fancy.

Calorie tracker excel