Does this template track weight in pounds or kilograms?

Both. The workbook includes two separate tracking sheets: the lbs sheet for imperial measurements (pounds, feet/inches for height) and the kg sheet for metric measurements (kilograms, centimeters for height). Each sheet is fully independent with its own Start Weight, Goal Weight, BMI calculations, and target pace lines (1 lb/wk and 2 lb/wk on lbs; 0.5 kg/wk and 1 kg/wk on kg).

How is BMI calculated in this template?

BMI (Body Mass Index) is automatically calculated based on your height and weight entries. Enter your height at the top of the sheet. Then, as you enter your daily weight, the BMI column calculates your current BMI. The template also includes BMI 19, 25, and 30 reference lines on the chart so you can see where your weight falls relative to healthy (19-25), overweight (25-30), and obese (>30) thresholds.

What are the 1 lb/wk and 2 lb/wk columns for?

These are pacing lines that show what your weight would be if you lost 1 pound per week or 2 pounds per week from your start weight. They serve as reference lines on your chart so you can visually compare your actual weight trend against common weight-loss goals. If your actual weight line is tracking below the 1 lb/wk line, you are on pace for gradual loss. The kg sheet has equivalent 0.5 kg/wk and 1 kg/wk columns.

How many days of data can I track?

Both the lbs and kg sheets have 120 rows for daily weight entries, which covers nearly 4 months of daily tracking. If you need more rows, simply insert additional rows above the footer area and extend the chart data range to include them.

Can I use this template in Google Sheets?

Yes. Upload the .xlsx file to Google Sheets (File > Open > Upload). All 5 sheets are preserved. The BMI calculation, weight tracking columns, and chart setup work the same way in Google Sheets. The Help sheet instructions are equally applicable.

Is there a printable version available?

Yes. The Help sheet includes instructions under For a printable weight loss chart that directs you to a PlanoraNest web page where you can download PDF versions. This gives you both a digital tracker (the Excel file) and a printable version for offline or fridge-door tracking.

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Sheet	What it does
Start Here	Quick-start guide with worksheet descriptions, tips, and PlanoraNest brand colors.
lbs	Imperial weight tracking sheet: Start Weight (default 222 lbs), Goal Weight (200 lbs), Height in feet/inches, Start BMI and Goal BMI auto-calculated. Daily columns: Date, Weight (lbs), +/- change, BMI, 1 lb/wk target line, 2 lb/wk target line, BMI 19/25/30 reference lines, and Goal line. 120 rows for daily entries.
kg	Metric weight tracking sheet: Start Weight (default 84 kg), Goal Weight (76 kg), Height in cm, Start BMI and Goal BMI auto-calculated. Daily columns: Date, Weight (kg), +/- change, BMI, 0.5 kg/wk target line, 1 kg/wk target line, BMI 19/25/30 reference lines, and Goal line. 120 rows for daily entries.
Help	Detailed instructions: About this template, how to change the Y-axis scale, where to find more info on PlanoraNest, how to get a printable PDF version, and related template suggestions.
About	Template attribution and license.

Marcus Webb

Small business owner

Verified purchase

Solid tracker, would like a body measurements section

Good template for straightforward weight tracking. I've been using the lbs sheet for about a month and the daily +/- change column keeps me accountable. The 1 lb/wk and 2 lb/wk reference lines on my chart are actually more motivating than I expected -- like a little competition with myself. The dual-unit support is a nice touch. My only wish is that there were additional columns for body measurements (waist, hips, chest, etc.) alongside the weight tracking, which would make it a complete body transformation tracker. Still, for $3.9, this is a well-designed tracking tool that I use every day.

Chris Mueller

Independent contractor

Verified purchase

Clean, simple, no subscription needed

I wanted a weight tracker that wasn't tied to a monthly subscription or a phone app that sells my data. This Excel template does exactly what I need. I use the kg sheet (metric), set my start at 84kg with a goal of 76kg, and track a few times a week. The +/- column shows me at a glance whether I'm trending up or down from the previous entry. I charted my weight against the 0.5 kg/wk pace line and it's genuinely motivating to see the gap closing. The Help sheet was useful for understanding how to adjust the Y-axis. No fluff, no ads, no recurring charges -- just a solid tracker.

Emily Hart

Virtual assistant

Verified purchase

Exactly what I needed for my fitness journey

I've tried 4 different weight loss apps and always come back to spreadsheets -- I like seeing my data laid out clearly. This template is perfect. I use the lbs sheet, set my start weight to 222 and goal to 200 just like the default example, and track every morning. The 1 lb/wk and 2 lb/wk columns are genius -- I can see exactly whether I'm on pace or falling behind. Having both lbs and kg sheets means my husband can use the metric version too. The BMI 19/25/30 lines give me long-term health context beyond just the number on the scale. 120 rows of tracking space is more than enough. For $3.9, this is an absolute steal compared to premium fitness apps with monthly fees.

Weight Loss Chart Template Excel | PlanoraNest Template

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