Created a spreadsheet to help track your weight loss

Hi all,

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I've had some good feedback with the weight loss spreadsheet I made myself, and thought I'd expand it and release it to anyone who enjoys tracking their progress.

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The left section displays the phase, week, date, your weight, how much you lost, how much you lost that month, a running total, a separate column to designate how much you want to lose every 4 weeks and the corresponding column gives you an idea of how far in front/behind you are of your monthly targets. The % column I use to determine how far along my weight loss journey I've come (currently at 36.40%) and BMI column at the end.

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The next section is the milestones table, where you put your specific weight loss goals like "lose 10kg" and the next column I had what my weight would be at once that goal was reached. The table to the right of that goes with the milestones table, where you can put down the approximate date and week you want to complete that goal by. The table to the right of that gives you some important statistics, like your BMR, TDEE, 500 and 1000 Calorie Deficit, Body Fat % and Lean Muscle Mass. These you will have to figure out yourself.

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Below those three tables you'll find a 12 Week Daily Check-Off, which I like to use as a sort of weight loss Advent Calendar. I like it because it gives a more visual representation of how far through you are of that particular phase. The table to the right of that is similar, however instead of marking it off, you can enter your daily calorie intake and it will automatically add up your calories throughout the entire week. The last column will then automatically determine whether you are in a surplus or deficit for the week by using your total calories for the week minus TDEE entry, times by seven (Total Cals - (TDEE * 7)).

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The bottom graph is also automated, it will show each weeks weight loss, alongside a trend-line to determine when you might achieve your goal weight. You will have to adjust the vertical axis start and end points for your own goals.

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Here is the link: Weight Loss Spreadsheet

submitted by /u/SPQRAurelius
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from loseit - Lose the Fat http://bit.ly/2GZN34E