Weight Tracker and Calorie Analysis

Last updated Feb. 25, 2019, 7:09 p.m. by Author

Tags: nutrition gym health fitness


Attached to this post you will find a spreadsheet that allows you to track your weight on a weekly basis (it is possible to adjust it to a whatever basis, but it is recommended to track your weight on a weekly basis) together with some additional features.

The spreadsheet is provided in two formats - proprietary Excel's .xlsx file and the open source .ods file. Both of them should work fine in MS Excel and LibreOffice Calc.

To start using it, you need to provide it with some basic inputs (light yellow):
- gender
- height in cm
- starting age

Later, you will need to enter three values each week (light yellow):
1. Aim - this is what you want to achieve through your dieting and training. There are three options to choose from: bulking, maintaining and cutting.
2. Activity level - there are five options to choose from. Each one determines your daily caloric needs as a multiple of your Resting Metabolic Rate.
- 1.2 = sedentary (little or no exercise)
- 1.375 = lightly active (light exercise/sports 1–3 days/week)
- 1.55 = moderately active (moderate exercise/sports 3–5 days/week)
- 1.725 = very active (hard exercise/sports 6–7 days a week)
- 1.9 = extra active (very hard exercise/sports and physical job)
3. Weight in kg - your weight.

Other rows are as follow:
1. Date - date of your weight measurement.
2. Age - automatically calculated based on your starting age.
3. Weight in lbs - your weight in pounds, for people not belonging to the metric master race.
4. Macronutritients composition per kg - number of proteins, carbs and fats you need to eat per 1 kg of your mass. It depends on your aim. Cutting requires more protein, bulking allows for more carbs.
5. Daily intake of (in grams) - your required daily intake of proteins, carbs and fats based on your aim and current body mass.
6. Total calories - number of calories you need to eat per day in order to be able to achieve your aim (bulking, maintaining or cutting) and having given body mass.
7. RMR - Resting Metabolic Rate, it is the amount of calories needed to sustain all of your body’s functions while at rest. RMR accounts for approximately 65% of your body’s total calorie consumption, activity burning the remainder.
8. Daily Calorie Expenditure - number of calories you burn given your RMR and activity level.
9. Caloric Surplus/Deficit - your daily caloric surplus or deficit based on your calorie expenditure and calorie intake.
10. Calories from - you daily caloric intake from proteins, carbs and fats.
11. Percent of calories from - percentage split of your proteins, carbs and fats.
12. Target weekly change in weight (in kg) - approximate weekly change in weight you should achieve when pursuing the defined aim.
13. Weekly change in weight (in kg) - actual weekly change in weight you have achieved.
14. Implied weekly caloric surplus/deficit - assuming that the number of kcal it takes to gain or lose 1 kg of body is 7000.

There are also two charts provided: 1. Weight chart - linear chart of your weight in time.
2. Calorie intake chart - a stacked area chart showing the number of calories in a form of proteins, carbs and fats you had to eat each week to achieve desired goal.

To add a new row, just click the "Add New Row" button. Doing this will also update the charts.

Of course everything here is very approximate and will never fully reflect a real life situation and your specific case.

You can also notice, that when you change your activity level to moderately active (moderate exercise/sports 3–5 days/week), your daily calorie expenditure will always be above your total intake. That is the reason of approximation, and bundling data from different sources that are not necessarily compatible with each other. The thing to remember is that when doing frequent training sessions per week or having very long and hard sessions, you need significantly more calories than when your activity level is not very high.

As always, if you do not agree with any of the numbers provided in the attached worksheet or there is something that does not work as intended, please let me know.


Download the attached files

Similar posts:

Book Synopsis: "Why We Sleep" by Matthew Walker

20 comments

Comments:

Comment 1 by Mobile Box Jan. 15, 2021, 5:22 p.m.

565CM1110LR Mobile Box

Comment 2 by jordan 4 Jan. 15, 2021, 8:31 p.m.

My spouse and i felt delighted when Chris could round up his homework while using the precious recommendations he received out of the web site. It is now and again perplexing to just possibly be handing out secrets which many people could have been selling. So we figure out we need the blog owner to give thanks to for this. All of the explanations you've made, the easy web site menu, the relationships you can aid to foster - it's everything wonderful, and it is making our son in addition to our family know that this situation is satisfying, which is highly indispensable. Thank you for the whole thing! [url=http://www.jordan4.us.com]jordan 4[/url]

Comment 3 by Hangzhou Eaglerd Traffic Industry & Trade Co., Ltd. Jan. 15, 2021, 9:56 p.m.

ガガミラノ偽物 Hangzhou Eaglerd Traffic Industry & Trade Co., Ltd.

Comment 4 by supreme outlet Jan. 16, 2021, 6:04 a.m.

I definitely wanted to post a quick message so as to thank you for all the superb instructions you are writing here. My time intensive internet search has finally been honored with good insight to exchange with my company. I 'd say that we website visitors are undoubtedly endowed to live in a wonderful place with so many lovely individuals with interesting tips and hints. I feel rather fortunate to have encountered the weblog and look forward to plenty of more thrilling times reading here. Thank you once more for everything. supreme outlet [url=http://www.supreme.us.org]supreme outlet[/url]

Comment 5 by 日本性爱直播 Jan. 16, 2021, 1:11 p.m.

N級品クロムハーツベルトコピー 日本AV性爱电影

Comment 6 by yeezy boost Jan. 18, 2021, midnight

Thanks so much for giving everyone an extremely remarkable chance to discover important secrets from this blog. It is often very terrific plus stuffed with a lot of fun for me personally and my office mates to search the blog at the very least three times in one week to find out the newest items you have. And indeed, I am just actually pleased with the attractive principles served by you. Some 1 ideas on this page are unquestionably the most efficient I've ever had. yeezy boost [url=http://www.yeezy-boost.us.com]yeezy boost[/url]

Comment 7 by Mini Crane Jan. 18, 2021, 1:50 a.m.

コーチ財布コピー国内発送 Mini Crane

Comment 8 by オメガシーマスターコピー Jan. 18, 2021, 3:44 a.m.

Frequency Transformer オメガシーマスターコピー

Comment 9 by Wear-resistant sleeve Supplier Jan. 19, 2021, 1:14 p.m.

126710BLRO Wear-resistant sleeve Supplier

Comment 10 by Chicken Hexagonal Wire Mesh Jan. 19, 2021, 3:33 p.m.

グッチ財布スーパーコピー Chicken Hexagonal Wire Mesh

Comment 11 by Heat Radiator Price Jan. 20, 2021, 7:04 a.m.

グラハム偽物 Heat Radiator Price

Comment 12 by Featured Jan. 20, 2021, 5:25 p.m.

ジャガールクルトコピー Featured

Comment 13 by 欧美牲交AⅤ Jan. 20, 2021, 9:45 p.m.

ジャガールクルトレベルソ偽物 快车足彩

Comment 14 by セイコー偽物 Jan. 20, 2021, 11:39 p.m.

澳门博狗 SBGR0739S65-00B0

Comment 15 by ユリスナルダンダイバーコレクション偽物 Jan. 21, 2021, 1:22 a.m.

日本性爱直播 8163-175-7M/93

Comment 16 by adidas yeezy Jan. 21, 2021, 4:09 a.m.

Thank you so much for giving everyone a very brilliant chance to read articles and blog posts from this web site. It really is so ideal and as well , stuffed with fun for me personally and my office colleagues to search your web site at a minimum 3 times in 7 days to find out the new guides you have. And definitely, I am also certainly contented with all the breathtaking information served by you. Selected 3 areas in this posting are absolutely the most suitable I've had. adidas yeezy [url=http://www.adidasyeezyboost350.us.com]adidas yeezy[/url]

Comment 17 by Ankle Brace Support Stabilizer Jan. 21, 2021, 5:30 a.m.

ブライトリングクロノマットコピー Ankle Brace Support Stabilizer

Comment 18 by ブライトリングスーパーオーシャン最高品質時計 Jan. 21, 2021, 7:56 a.m.

1000w Fiber Laser Cutter ブライトリングスーパーオーシャン最高品質時計

Comment 19 by ロレックスデイトナコピー Jan. 21, 2021, 11:17 a.m.

Ipl Laser Hair Removal For Dark Skin ロレックスデイトナコピー

Comment 20 by 114210 Jan. 21, 2021, 3:16 p.m.

Artificial Grass Landscape ロレックスETA2824-2搭載

Add a new comment