As noted yesterday in The Diet Plan and The Three Habits, I'm presenting the spreadsheet I used to track my weight loss progress.

Before digging into it, I'd like to point out that this isn't terribly fancy. It met my needs and did what I wanted. 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.


The spreadsheet has two worksheets, selectable via the tabs at the bottom. One is labeled Calories and the other is Weight. Both worksheets also contain charts that provide a visual summary of the data collected.

In both case, there are two lines on each chart. The blue line represents the data you recorded: morning weight or total calories for the day. The pink line is the one we pay attention to. It is the 5 day moving average for the data we're recording.

By using the 5 day moving average, we smooth out the daily fluctuations in weight and the variations in calorie consumption. This is very important. 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.

The Weight Page

The weight page is where you record whatever the scale tells you each morning without judging your progress. This is scientific data collection. Don't let it affect your mood for the day! It's just a number.

As 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. You need only supply the date and weight. All the others populate themselves.

The "average" is the 5 day moving average, so there's nothing there for the first few days. The "change" represents the day to day positive or negative change. The "total loss" column represents how much weight you've lost to date.

There are two other data points above the chart that are not strictly necessary early on. I added them very late in the process once I had a few months of data. The "daily average" is intended to provide an idea of how much weight I was losing each day. From that the "avg daily calorie deficit" cell is derived (to the right).

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.

This comes is useful later on. Once you've lost the weight you'd like to, it's safe to start increasing your daily calorie intake. But you need to know how far to go. Using this data, you'll be able to figure out how many calories you need each day.

The Calorie Page

Like the weight page, the calorie page has some data collection and a chart. The data collection is a bit more involved since I wanted to record my calorie intake for every meal and snacks. You don't need this level of detail here, but I wanted all the data in one place. All you really need is the dataset that's under the chart: date, calories, and average.

Again, all you really need to do is put in the date and number of calories. The average will be computed for you. There's also an "average/day" cell off to the right that I found useful later on to see how I was doing overall. Odds are that you're not going to hit your exact calorie targets every day. By looking at the overall average, you'll know how close you're getting.

Some folks might record more quantity information (portion sizes or weights) while others may do less. If you're eating mostly pre-sized packaged foods, it's pretty easy. Otherwise you may be doing some estimation or using a kitchen scale and to figure out what numbers to record.

As on the weight chart, the calorie chart has two lines. The blue simple connects the dots between the daily calorie intake points. 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).

Download It

As promised, I've provided a copy of this spreadsheet for download: weight-tracker.xls (300 over downloads already!)

Use at your own risk, modify to suit your needs, and all that stuff. :-)

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.

Oh, feel free to use the data in my spreadsheet. But, please, no comments on my particular food choices. Some days I ate whatever was handy rather than planning a "good" meal.

Update: Wow. I'm impressed. Nearly 300 people have already downloaded the spreadsheet. Had I known it'd be popular, I'd have tried to pretty it up a little. Maybe.

Previous installments:

Next installment:

For more recent diet and health tips, see our new blog: How To Eat And Live

Posted by jzawodn at June 06, 2006 07:43 AM

Reader Comments
# Loren Baker said:

Thanks Jeremy. I'll be downloading and giving this a try.

Do you still eat Black Cherry Yogurt for breakfast everyday?

on June 6, 2006 09:13 AM
# Jeremy Zawodny said:


Pretty often. I *love* my black cherry yogurt! :-)

on June 6, 2006 09:46 AM
# Jeremy Wright said:

I think the best part is your meals Jeremy :)

I was using the full FitDay app (which rocks, and does all of this), but I think a change is needed, so I'll give your sheet a whirl :)

on June 6, 2006 10:08 AM
# MIke Kruckenberg said:

Thanks for putting up the spreadsheets. It's an interesting exercise to record everything you eat. That alone makes you think carefully about if it's worth it.

Right after I cleared all of the meal data I thought how funny it would be if someone went through the process eating the exact same meals every day. You never know.

on June 6, 2006 10:14 AM
# GB said:

I must say, this transfers rather nicely to Google Spreadsheets with only the loss of the graphs.

Hmm. How to keep track of my or offline?

on June 6, 2006 10:29 AM
# Kevin Marks said:

Strictly, the 5-day average should be centred on the third day, not the fifth - it is a backward looking measure.
I'd be interested to hear your thoughts on the Shangri La diet - I think it would complement this, as a way of helping with the 'eat less' part.

on June 6, 2006 11:01 AM
# Jeremy Zawodny said:


Yeah, I can see centering on day #3. In reality, it probably doesn't matter. But I found it useful to always have a full 5 days worth of data represented in the latest average since the dataset grew by one point every day.

As for the Shangri La diet, I know nothing about it.

Something tells me that a web search will find the answer. :-)

on June 6, 2006 11:09 AM
# Josh Woodward said:

Cool, but you need to add a candlestick stochastic plot. How else are you supposed to predict upcoming breakouts?

on June 6, 2006 12:30 PM
# Jeremy Zawodny said:

Oh, no. Resistance at the 150 pound level! :-)

on June 6, 2006 12:48 PM
# Rob Steele said:

My but you were a porcine little lard butt. Congratulations on your success! Now excuse me while I shake the potato chip crumbs off my shirt.

on June 6, 2006 02:20 PM
# Tara K said:

Perhaps you mainly cut out the soda, the doughnuts and all the other junk food (defined as pizza, burgers, lasagna, greasy Chinese, fried potatoes, etc.), and you lost weight. This model works for people like me, who are somewhat lazy, but perhaps good at having the "that's taboo" mindset. Just categorically deny the "bad stuff" and eat whatever you want of the good stuff (consisting mainly of grilled chicken, vegetables, yogurt, low-carb health bars, etc). Mind the not full/not hungry gap, and you're in!

on June 6, 2006 09:41 PM
# Jeremy Zawodny said:

Well, I still have some of the "bad stuff" now and then, but I know that I'm trading off something else when I do. It means eating less of something else to offset it.

Kinda like pollution credits. :-)

on June 6, 2006 09:48 PM
# Joe said:

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. I, on the other hand, had gained 60 pounds within about 4 months when I quit running at the elite collegiate level. When you go from running 75 miles a week for 7 years to doing NOTHING, but keep all your eating and drinking habits the same, you're bound to gain weight!)

Anyway, I started counting calories and tracking my weight with a spreadsheet and graph and found my biggest motivation for not eating things I shouldn't was that I didn't want to have to put it in the spreadsheet. Before, if I wanted to stop at Taco Bell on the way home from work and get a burrito (before still eating a normal dinner) or getting a king size Skittles, I would - but with the spreadsheet I knew I'd have to write it down. Worse, I knew that there was the possibility other people would see the spreadsheet and see the kind of crap I ate (they didn't - no one else cares, it's all in your head. Plus most other people eat like that too, they just don't admit it) .

I went from ~195 to 172 in 3-4 months (142 being my prime "running weight", and 150-155 probably a good "fit weight") and looked much better in the wedding than I did in the engagement portraits. After living in Germany for a year, drinking heavy beer and eating lots of meat, I'm back up to 185, so it's time to start the spreadsheet anew - and thanks to this blog, I think i actually will now!

on June 7, 2006 04:23 AM
# Scott said:

A great online resource for calorie & nutrition info is the USDA Nutritional Database @

on June 7, 2006 08:27 AM
# sam said:

I did almost the exact same thing as you - I started in October of 2005 and just reached my goal the other day - I used a spreadsheet that I kept on a thumb drive and and lost about 80 lbs in 8 months.

I can't believe how easy it was (and nobody else seems to believe me either) - it was so nice to feel like I cut through all the fad-dieting BS.

I think the real epiphany for me was learning that 3500 = 1-pound. Having that knowledge made everything about losing weight seem so incredibly simple.

on June 7, 2006 08:49 AM
# Greg Smith said:

I've been looking for something to track the same things but in a PalmOS app form. I'll give this spreadsheet a try.

on June 7, 2006 12:40 PM
# Michael said:

I agree with the dieting plans set into action here. I frequently fluctuate widely with my weight, moving between 225 and 185 with seasonal regularity. My family often accuses me of ballooning out, and telling me that I will become like my cousin (who is about 150 pounds overweight).

I have tried tracking calories before, but my lack of motivation stems to even that amount of effort. I suppose I will have to commit to this level of regularity, so that I can see some real and steady results. I would interested in tracking day to day progress during the transistion phases in my weight.

on June 7, 2006 12:48 PM
# Matt G said:

This screams using MySQL with a PHP frontend. I figured you of all people would go that route... :-)

Something which is online, easy to use, pretty gd graphics, etc....ok, sounds like a lot of work. if only using your brain used up so many calories.

Maybe I can take the hint and do it...

on June 7, 2006 01:45 PM
# Skky said: is also based on the Hacker's Diet spreadsheet example. It does everything except the tallying of daily calories (it does have a spot to enter and track daily totals). Take a look at the Biggest Losers page to see how others (with public profiles) have done.

on June 7, 2006 02:19 PM
# Gary said:

I use fit-day, a great food, weight, excercise log program (

its great, great reports, and huge food database

on June 7, 2006 04:18 PM
# Chuck said:

With Google spreadsheet, one could record everything eaten and then invite ones 10 best friends for read-only access....

Talk about peer pressure!

on June 7, 2006 04:46 PM
# Biff said:

Good job, kinda like this guy....

on June 7, 2006 07:13 PM
# David Amann said:

Hi Greg,

You can find a PalmApp for something similar at The Hacker Diet. Google Hacker Diet and Bob's your uncle.


on June 8, 2006 01:44 PM
# Cari said:

I did something similar once (tracking calories and weight in a spreadsheet) and it was the ONLY thing that ever really worked for me. I lost 20 pounds in a few months and it felt almost effortless. Like Jeremy says, it really does become second nature to "ballpark" the number of calories in a meal after a while, and when you get into the habit, it's almost like a game. Especially for those of us who love playing with data.

Great work, Jeremy! Thanks for being an inspiration.

on June 9, 2006 04:29 PM
# Rob said:

I lost 40 pounds couple years ago by geeking the process up with a spreadsheet. I used OpenOffice, but I saved a version in Excel, too. While I applaud Jeremy's geekiness, my spreadsheet was geared more toward simplicity while still giving me every conceivable statistic...

on June 12, 2006 06:46 AM
# Rosemary said:

This is so nice of you to share. I saw it listed as a "hot site" in a local newspaper and plan to send it to my daughter and granddaughter in hopes they will like it too.
Appreciate it.

on June 13, 2006 09:00 AM
# Lisa said:

Wow! This is great. I don't consider it geeky. I use something similar that I created a couple years ago. I lost about 20lbs and then unfortunately became ill and stopped using it. I just updated mine this morning and happened to run accross your site. You've given me some great ideas for improvement. I spent a long time fooling myself into believing I could keep a calorie count in my head and lose weight. But this is a great way to go!

Congrats to you!

on June 15, 2006 09:57 AM
# John said:

This spreadsheet got me inspired to start losing weight 9 days ago. The problem being that I had it at work and not home, so I had to remember to put info in it later. My wife was using to log calories and weight, so I gave that a shot. I now use it to track things as I eat them, however I still put the total calories per day and weight into the spreadsheet since I can control the charts. I do recommend sparkpeople though, as I've already lost 8 pounds (222 to 214) with my first real goal of 175. Once I get there, I might shoot for 150! It's free, and if you sign up, put "lostdog" in as the person who you heard about it from.

on June 16, 2006 08:36 AM
# Jenny said:

WOW...the calorie/weight tracker is awesome! I'm so excited to start using it. Thank you!!

on June 25, 2006 06:23 PM
# Tony said:

As you say, you're not an Excel whiz, but there's a few things you can do to make this sheet work better.

You can ditch the Average column, the graph can plot a 5-day moving average. Right-click on the series (the blue line), and click 'Add Trendline'. Pick 'Moving Average', and set the period to 5. Hit Ok. The trendline will appear, and should overlap the existing pink line.

To change the colour, right click the trendline, hit 'Format', then 'Patterns'. Note the 'Options' tab, and the ather interesting 'Forecast' option. Doesn't work with Moving Average, but does with the opther trendlines, like Linear or Polynomial. Polynomial is fun.

You can only have one trendline, but there's nothing stopping you plotting the data twice and add a trendline to the second series.

You could add a BMI column and plot that on a secondary axis.

The next big thing is to automatically compensate for data being added, you've probably noticed you need to keep adjusting the chart to grab all the data. This is solved by named ranges, specifically what known as a self-expanding range. (Office 2003 has Lists, a similar thing.) It's a bit long-winded to explain (it's not exactly obvious either), but Google should find a few pages explaining the technique.

Changing the chart colours would be nice too, Excel defaults are a bit ugly :)

on July 11, 2006 02:20 AM
# alex rainert said:

Hi Jeremy,

Just wondering what you did if you found yourself away from a scale for a day (or more) in terms of tracking on the sheet.



on July 17, 2006 08:14 AM
# Jeremy Zawodny said:

If I am away from a scale for a day or two, I simply use the average of my last weight and my next weight.

on July 17, 2006 08:16 AM
# Carrie Birmingham said:

If you wanted to track exercise on your calorie spreadsheet, would you just estimate calories expended and show as a negative number?

on July 18, 2006 03:43 PM
# Warren Rose said:

Hello,I am one week out of RNY weight loss surgery and need to accurately track my weight loss. Your spreadsheet looks like just what I am looking for but when I download it fromuyour aite I am getting the meals page only. Is the weight loss portion available for download.

Thanks, W...

on August 19, 2006 05:38 AM
# Parastas Gheorghe said:

Nice overview :) I'm not using any of these "tables or graphs" but I loss a lot of weight just eating without bred ...


on October 2, 2006 02:31 AM
# Joan Janutka said:

I love it....I'm starting today. Simple....straight-forward...the spreadsheet it great. I've downloaded it and already entered breakfast. As a full-time nursing student, I need something to keep track of my can develop really bad habits when you're studying, because you lose track of what you eat. Thanks!

on November 3, 2006 06:28 AM
# David said:

Just wanted to send you a big Thanks! I've been following your plan for a little over two months, and it is working great. I've gone from 310 to 280 pounds.

Many Thanks!

on November 15, 2006 09:49 AM
# Rolf Brandsar said:

Hi Jeremy,

Congrats on a great blog! Lot's of useful information here.

I saw that you have interest in Dieting and diet plans. Since you have expertise also in the field of Linux and OpenSource I would ask you to review our site I understand if you're too busy, but I would appreciate some feedback from you both on the diet part of the site but also the usability etc.

If you have any questions or suggestions, feel free to contact me at my email address.

Best regards

Rolf Brandsar

on January 22, 2007 11:45 AM
# Thomas Miller said:


Some very useful inforamtion and I appreciate the time it took to put this together. I have a question, I recently turned 50 and I have a question on what my average caloric daily intake should be? I'm 6'4 and currently weight 236 pounds. I'm trying to get down to 225. Even though I work out seven days a week with a combined weight and cardo regimen, I have noticed that my metabolism has slowed down and the weight is harder to take off. I plan to record all my daily calorie intake as you suggest. Anything else you can recommend? I eat very little sweets and drink on average less than four beers a week. Thank you.

on February 20, 2007 12:53 PM
# ColonCleanseBlog said:

Nice tool ! Any advise for us Mac users? Been out of windows environment for years...

How do I download and/or convert for use on my Mac?

on March 2, 2007 03:16 PM
# said:

can anyone help ?
I can not download the spread sheet .
thank you

on March 28, 2007 08:41 AM
# Jon Thysell said:


Just found your site. Started converting John Walker's Hacker's Diet files over to Open Document Format for use with Also made my own weight tracker, with exponential smoothing and forecasting.

on April 2, 2007 04:01 AM
# angela said:

I am excel illiterate. I put the dates and weight in, but the other numbers don't blow in automatically. The graph looks great, though. thanx.

on April 2, 2007 09:48 AM
# Raachie said:

I just decided that I needed to lose weight. I just turned 20, and I weigh about 180 pounds. The most I've ever weighed.

I found the website through a simple google search and Im glad that I did! The best part is Im currently taking courses in Excel so, I tweaked it a bit for me to understand in my own terms.

Im still a little lost on how to do the chart though,
Thats always the part kicking my butt in class!

Thanks! I'll post to update!

on April 13, 2007 02:24 PM
# Janine McNair said:

Hi Jeremy,

I want to thank you for sharing your information with people. I just wondered acrossed your website while googling and found it very informative. I am a 38 year old female that desperately needs to lose weight. My problem is that I work 2 full time jobs from 8:30 am to 5pm and then from 10pm to 6:30am and don't have to much time for sleep let alone time for exercising and eating right. I'm hoping that once I try your method that it will help me to lose the necessary weight that I need to lose. Any advice that you can give me would be greatly appreciated.



on April 18, 2007 01:29 PM
# Jo said:

Hi Jeremy,
Congratulations on losing the weight and keeping it off. About 3-4 years ago I lost 60 pounds. I found it very interesting that the methods you described where exactly what I followed that allowed me to lose the weight. I counted calories daily, I got on the scale daily, and I tracked my weight by charting it (not in Excel, although, my husband highly encouraged me to do so.) I never denied myself any specific type of foods. I ate anything I wanted just in moderation. After I lost the weight, I actually lost more than I had targeted, I slipped and fell into bad habits again. Mostly, I stopped tracking my daily calorie intake. As a result, I have gained back 15 of the 60 pounds in 2 1/2 years. Needless to say, I'm going back to counting calories. :)

on April 21, 2007 11:43 PM
# Dr. David Klein said:

Loved it! I am the husband of Jo above. I am sitting here right now at 137.5 pounds. In my mind I am still a super athlete. HA!
So you got me motivated. I love excel too. I will have to try this.
Thanks for the motivation!

on April 21, 2007 11:52 PM
# Dr. David Klein said:

Duh! Obviously the fat has gone to my head. I am 237.5 pounds, not 137.5 pounds. Wishful thinking hugh?

on April 21, 2007 11:54 PM
# Vic said:

Jeremy, thanks fro the great tracker . could you please send me the weight one also. it would help me much to lose.


on April 29, 2007 10:05 AM
# captnkurt said:

@ Vic:

The weight spreadsheet is there as well, just look at the bottom of the spreadsheet and you should see two tabs, one marked Calories and the other marked Weight.

Don't feel bad, I scratched my head for a while before I noticed that as well!


on May 15, 2007 08:05 AM
# hailie said:

I am excited to start trying to use this spreadsheet. I have been trying to lose some weight for about a year, but nothing seems to have worked. Does anyone have any suggestions for incorporating exercise into the equation?

on May 22, 2007 08:09 AM
# Diet Program by Crizzia said:

Hi...thanks for posting this. it will help a lot..Great job. I've been struggling with weight loss for years and I just like to read posts like yours to get some inspiration every once in a while. Keep it up...

Diet Program by Crizzia

on July 16, 2007 10:13 AM
# jurlique said:

Hi Jeremy
I am stuggling to lose weight, I haven't been recording calories, sometimes I have written down the foods, but I am going to start an excel spread sheet to keep track of it all now, as the last time I lost weight that is what I did,
your tip about feeling hungry, rather than feeling full, is a good one, and I do need to focus on that, as I know I am eating for other reasons, which isn't good for you body,
I have 56 lbs to lose.
thanks for the website,

on July 17, 2007 01:59 AM
# Srijith said:

Inspired by this spread sheet and my need to have an online version, I coded up Diet Tracker ( Version 1.5 was released just couple of days ago with cool auto-complete feature, among others.

So, if you are in market for an online version, do give DT a try. It is GPLed too.

on July 23, 2007 10:44 PM
# crizza on Diet program said:

I really appreciate your thoughts. I have found that dealing with diets spreadsheets can be so stressful it can really make you crazy. Just reading how other people deal with their weight loss issues helps me deal with mine. And i've been struggling with weight loss for years and I just like to read posts like yours to get some inspiration every once in a while. Keep it up.Thanks for posting this.Goodluck!

on August 2, 2007 10:52 AM
# Henrik said:

Hello Jeremy,

I only want to say a big thank for the spreadsheet and dieting articles. My mom uses the spreadsheet regularly and she already lost 15 pounds. User comments were also very helpful. So thanks to everyone. :)

I wish you all the best.

on August 26, 2007 01:50 AM
# Kevin said:

Just wanted to say thanks. Excel and I have no love for each other and I really needed a straight-forward method to track weight and weight-loss progress. Thanks again for posting it for all to use!

on September 3, 2007 10:17 AM
# Heather said:

Jeremy-do you have before and after pictures? thanks!

on September 9, 2007 06:08 PM
# said:

hi jeremy...i downloaded the meal chart, but i can't find where to download the weight chart...can you e-mail me and let me know, or e-mail me the link. that would be so great, i'd really appreciate it, thank you so much.

on October 5, 2007 01:25 PM
# said:

lol, ok, never mind, i read someone's post and found the weight chart, thanks anyway =)

on October 5, 2007 01:37 PM
# Prasad said:

Thanks a lot Jeremy for sharing your exprience and the spreadsheet

on November 7, 2007 03:26 PM
# allison said:

hi. i just wanted to say, i think this spreadsheet is really helping me out.

however, on the weight chart, it wont show my progress. it's stuck at 345-165, and im under that, so i cant see where i am. is there a way to fix this? or will it fix itself out?

on November 10, 2007 07:48 AM
# said:

I'm not all that Excel-savvy. Is there an easy way to update the chart for 2008 and change the weight values?

on December 28, 2007 09:09 AM
# Scotty said:

Hey Jeremy, I used your spreadsheet when starting out and have went from 28% body fat to 11% body fat in 3.5 months. Check out my progress here...


on January 18, 2008 09:45 AM
# waleed Amin said:

Hi there
I do appreciate what you have done in your way of planning the diet systems
My current weight is 198 Lb and Ineed tomake it 166 Lb. I have only one probelm and that is my blood sugar is 60. Advise how I can make such diet as per your recomendation without lowering blood sugar level.

Thanks in advance


waleed amin

on January 24, 2008 12:57 PM
# Charli said:

this is amazing
thank you!
I love being organized, and keep spreadsheets for everything, but never thought about using it for my weight loss

on January 30, 2008 08:57 PM
# deb said:

I love the idea of this spreadsheet and have used it for 3 days... and now I can't use it anymore, as it wants me to enter a code. My son tells me it's because I don't have Microsoft Office or something, though I thought I did, but was told it's probably a trial version. Hmmmmm... nobody else seems to have this same problem. Thanks for all your help Jeremy. I appreciate all you've done for us.


on February 2, 2008 12:44 PM
# said:

How do you download the weight page?
Thanks for the info! I just changed the way I eat and I think this will help me meet my goals!

on February 2, 2008 08:28 PM
# Sally said:

Don't mean to sound stupid, but I have not been able to download your spreadsheet. When I click on the weight-traker...I am sent to a Microsoft page that has nothing to do with your spreadsheet. Any help would be appreciated.


on March 23, 2008 06:18 PM
# John said:

Try - it provides a chart and diary online - no more Excel! Its very easy to use.

on April 19, 2008 11:09 PM
# Mark said:

Great idea to use a spreadsheet for weight loss. I downloaded it tonight and will start tomorrow. Don't plan on using the food portion. Just knowing I will have to record my weight each day will make me think twice about what I eat.

on May 20, 2008 08:15 PM
# hebzii said:

hey .. i reallly like your blog.. but im having a bit of a problem with loosing weight..well actually i was 64 kiloz 3 months ago i watched out what i was eating and lost 2 kilos in 3 weeks after that i started going to a diet dr. i lost in 2 months with him 7 kiloz but it was a chemical diet (Fad diet)..right now i weih 55 ... its been 2 weeks since i started to watch out for wht i eat ..i eat around 1200 calories a day and i havnnt lost a kilo and i alsoo started taking diet pills really concerned do you thinkk i should change my diet plan or what..or should i stick to 1200 calories ??? please reply thnx

on May 23, 2008 08:23 AM
# Brian said:

Hello Jeremy - thanks for this weight loss tracker. I know I 'should' know how to do this, but I don't - having downloaded your spread sheet, I want to take your data and dates out and start with a clean slate with my daily data. How do I do this?

Again - I thank-you for your effort and generous spirit in putting this Excel sheet up for us. Cheers ! Brian

on July 9, 2008 07:09 AM
# Rosepot said:

Hi Jeremy and thanks for the spreadsheet. I have tracked all 60 lbs. I have lost! I have a few more to go. I would like to change the dates on the graph, seems others have the same request. Would you explain how to do it? Truly appreciate your efforts here.

on August 13, 2008 04:04 AM
# Weight Loss said:

Weight loss industry will focus on the way people should feel while doing it, in order to achieve better results and stay healthy all the time. Being healthy and thin is not a dream, it should be something, that is a reasonable and easy to be done.

As you already know - women and men are not built the same way, and this is more than normal.

on September 17, 2008 02:07 PM
# Stephen Sjoerdsma said:

This time last year I weighed 93 kgs and stumbled across your website, downloaded the spreadsheet and used it religiously for almost 3 months.
After that time the whole spreadsheet and recording thing became a bit tedious and I stopped using it, but that was enough for me to learn new habits and lose 13 kgs!!!!
I have been able to keep my weight below 80 kgs for the rest of the year and I feel great.

on September 29, 2008 03:54 AM
# riff said:

nevermind...I figured it out.

but how do I add a 3rd category to chart on the 'weight' page.

i'd like to track my body fat percentage as well. can u write or email me a step by step how-to, or even better yet, can I just email u what I've got and u put it in for me and email me back?


on November 4, 2008 12:10 AM
# Joe said:

Hi Guys,

I just want to let you guys about a new website that is starting in 3-4 weeks. Its an awesome tool for weighttracking and you can take pictures of yourself as well. Its Its not a spam :)
Take care, Joe

on November 15, 2008 02:59 PM
# Linda said:

Did you ever track your exercise and burned calories?

on December 17, 2008 12:45 PM
# Sarah said:

Thanks for creating this spreadsheet and making it available to people on here. It's very cool, especially with the different average features as encouragements, etc. :) Nice job!

on December 23, 2008 06:41 PM
# Ed said:

great sheet... Thanks!..

on December 28, 2008 06:26 AM
# Rita said:

Hi - I did not find how to download a usable weight spreadsheet or calaroie spreadsheet just he sample ones. I am interested in these please.
My husband is retired and I'm nearing that age also. And we need help getting more fit.

on December 30, 2008 07:40 AM
# Brittany said:

Thank you so much for posting this.
This is the only "diet" that has EVER worked.
I've bought every diet pill and vitamin, but
nothing has worked as well as this. This is
a great idea! Thank you again!!

on January 13, 2009 10:18 AM
# Joe said:

Hi Guys,

I just want to let you guys about a new website that is starting in 3-4 weeks. Its an awesome tool for weighttracking and you can take pictures of yourself as well. Its Its not a spam :)
Take care, Joe

on January 22, 2009 01:14 PM
# Anu said:

Jeremy, thank you so much for sharing your "trick" to losing weight. This spreadsheet is EXCELLENT and exactly what I was considering making for myself. You have saved me the time and effort by providing me with a ready-to-use one. Love the charts on the pages. This is the only no-gimmicks method that has worked for me so far. The best thing about this method is that it gradually and subconsciously develops a lifestyle change without the person realizing it. Thanks again.

on January 24, 2009 08:52 AM
# Pete said:

I greatly enjoyed reading your blog. I like your spreadsheet and I am going to start using it. I have a disabling back injury and I need to lose weight to reduce pain (1 pound off the belly = 2 pounds of leverage off the back). Normally I would just exercise but since times are tough and I can't afford the surgery that would make this possible I am trying to reduce my calories so I lose weight that way. I really appreciate you sharing this with the world. I'll write back with my experience with it. I know a few things about Excel macro design so I might just have to come up with a script that lets me add foods via a dialog box. I'll share that with you if I get it to work well.

Again thanks!

on March 5, 2009 06:36 AM
# Ann said:

A note of thanks to Jeremy!
I was inspired by your blog and advice and then read The Hacker's Diet as well. I started on the diet May 1, 2008 and lost 15 lbs in four months which was my goal. Today a year later the weight is still off. It really works to count the calories and keep the spreadsheet as it is accurate and really shows what you actually ate, rather than what you think you ate.
Now eating less is habitual and makes me feel great to be at the weight I was in high school.
Thanks again!

on May 2, 2009 02:04 PM
# said:

So, I am trying to break into professional skateboarding. Not something easy to do at age 28 in this industry, and being married with an 8 year old. However, I am close ability wise to do this. I have won competitions since I was young. I'm not expecting to become a household name neccesarily, just get a few more sponsors and get more time to do it instead of my day job. Don't preach to me about the skateboard industry and all that, I know all about its difficulties, but I love a challenge, and I like the reach for a star, get the moon, or even the powerline concept. And I know fully what I'm up against.

I have always ate healthy, but ate too much, and have drank about a gallon of milk every day since I was 17, and love treats at night. The things that are helping me right now, is counting calories, weighing myself, and chewing my food more. I had no idea that chewing food had such an impact. It makes you eat less (which is one of the obvious huge concepts of loosing weight), and it also gives your body more nutrients so it opperates better, which in turn helps you loose weight, and several other benefits.

Your digestion begins in your mouth, not in your stomach. Do some reading on this, and it can really help you for a lifetime of better health.

The other thing that is helping me, is seriously doing a lot of google "research" on nutrition and weight, I thought I knew all about healthy food and complex carbs, but there is so much more to learn, as it gives me lots of little things that will compound and make a big difference.

I am 6ft. I was 210 recently, and am now about 195, I want to go to 175, or 185 at least. 10 pounds make a huge difference when your body falls to the ground. You wouldn't believe it.

Also the GI diet or way of eating (glycemic index diet) has really helped me get loose the first 10 pounds, But without counting calories as well, it won't do any good.
1 lbs of fat is still 3500 calories. Don't forget that.

Good luck everyone, and don't forget to share knowledge with someone after you learn it, so you can pass on the goods.

on May 2, 2009 02:41 PM
# Robert said:

Jeremy, I saw your spreadsheet and am impressed and hope to use it. There is something that I am interested in due to my own bad habits, and that is a graph to track not only the calories but the amount of bulk that I intake and at what times during the day. I tend to eat really well during the morning and day, but then at night eat very poorly. I thought it would be interesting to see if I could watch the progress of my eating habits during the day, more than just calories. Have you ever had anyone else comment on something like this? I'm not sure how to modify the spreadsheet but would like permission to try if it's okay with you.


on May 5, 2009 06:58 AM
# Steve said:

Hi Jeremy,

I used to use the Hacker's Diet as well. I modified my version of the spreadsheet when I became frustrated with how the original formula can lag what's really going on. You can be putting on weight for 4-6 days before it really becomes apparent. I used to make charts for my friends and family with the formula that I started using that reduces that lag. Since it became really time consuming managing everyones spreadsheets and making web hosted images of their charts, I recently made a google app engine site to do it automatically.

For me, the website is easier than my spreadsheets and I really prefer the less lagged formula. In case you're interested, it's free to anyone that would like to use it as well:


on May 7, 2009 12:09 AM
# said:

Great site!!!!! Good health is very important with the high cost of medical coverage. We need to have a healther lifestyle by taking care of our health eating and exercising. I am a cancer survivor and I know. Our health is our greatest asset. Keep up the Good Work!!!!!

on June 26, 2009 07:06 AM
# Sandie said:

I was incredibly inspired by your Weight Loss blog and started my own journey by using your spreadsheet and charts in January 2009. Since then, I've lost 46 pounds (and counting), several clothing sizes (size 16 down to size 6 so far)and have made a few mods to your charts along the way to further encourage me in my trek.
This plan really really works. And one of the best pieces of advice: "Anyone can do it. Anyone.". I strongly encourage anyone out in Internet-land who's feeling that "it's time"...go for it. YOU CAN DO IT!!!

on July 20, 2009 09:10 AM
# Sutha said:

Type your comment here.

After you submit the comment, check your email. There will be
a link you need to click to make your comment visible.

Your email address WILL NOT appear on the site, so don't worry
about being anonymous, even if you think you are.

on August 8, 2009 10:35 AM
# achant said:

Good post. Nice information has been given. The post seems to be very informative one. Loosing weight is not a easy one. Regular exercise should be done and proper diet should be maintained.

on September 15, 2009 03:19 AM
# herbalife said:

Awesome site. This (keeping a detailed weightloss journal) cannot be over emphasized, because you can use it as a testimony to your success.I love to keep journals

on November 2, 2009 06:19 PM
# Jen said:

Thanks for the spreadsheet!

on December 5, 2009 12:08 PM
# Lexi said:

Thank you so much for this, it's so comprehensive and tracks everything I'm looking for.

on January 2, 2010 12:13 PM
# Peter said:

Thanks Jeremy.. I've been looking for a good "no nonsense" spreadsheet and after spending a few too many moments trying to build an effective one in google spreadsheet and excel, I stumbled on your project.

It's really appreciate.

on January 25, 2010 05:39 PM
# Peter said:

(edit: because apparently my grammar goes out the window when I find something that's actual useful on the interwebs)

Thanks Jeremy.. I've been looking for a good "no nonsense" spreadsheet and after spending a few too many moments trying to build an effective one in google spreadsheet and excel, I stumbled on your project.

It's really appreciated.

on January 25, 2010 05:42 PM
# Angie said:

Brilliant chart, I'm very grateful. But not understanding Excel too well, can you tell me how I can reduce the goal weight lower. The chart is showing 165 as the lowest I can go before leaving the graph.

on February 16, 2010 05:41 AM
# Joe said:

Like most people, I am a weight loss enthusiast and I am always on the look out for every alternative application or tool out there.

That's how I got to see your spreadsheet following an online search. Amazingly you developed this spreadsheet in 2006 so I would imagine quite a lot of people have downloaded it and found it useful.

I like the fact you have forewarned users to be realistic in their expectations regarding the use of the spreadsheet and their weight loss targets.

I particlarly like the "average/day" cell which really comes in useful as realistically you just CANNOT achieve your calorie targets everyday.

For those people who are spreadsheet-phobic, and are weight loss enthusiasts, I have an article my on calorie counting website regarding what to expect from a calorie tracking software if you prefer to go via the automated software route. If Jeremy allows the link to be published, here it is for those who might be interested in reading that piece.

Nice application, Jeremy.

on March 1, 2010 03:09 AM
# Lisa said:

Congrats on your weight loss Jeremy. I found this site a few nights ago while doing food calorie searching. I downloaded the spreadsheet, changed the scheme to something a bit more colorful, and off I went. Today was day four, and keeping track is wonderful. Kudos on a job well done. It's perfect for my needs. Thanks for your help, you are an inspiration to all of us trying to lose weight.

on March 7, 2010 08:09 PM
# chet said:

you should consider adding your spreadsheet as a template on google spreadsheets. this is simplistic, something missing in their catalog

on March 21, 2010 09:56 AM
# said:

I just downloaded your spreadsheet and thanks for making it available. I did Weight Watchers before and lost about 50lbs and ended up gaining back 15lbs that i just can't seem to get off. After much discussion with family it seems that trying something new might be the way to go, so I'm going to give counting calories a whirl.
I am curious though how you all are tracking activity. The most obvious would be to use a negative number underneath the meal tab, but would that not throw off the averages and graphs?

on March 28, 2010 06:00 AM
# Honey P. said:

I've tried lots of low-fat diets for a couple of years but none of them made me feel satisfied. Although, there are lots of diets,like Atkins diet but it's making me feel weak and unhealthy. But when I tried Medifast Diet,i feel like I'm on the right kind of diet plan. It doesn't make me feel weak.

The caloric intake is around 800-1000 calories.It's a bit pricey, but there are lots of coupons available on the internet
Even if you don't pay full price.You just have to choose a diet plan which your body reacts positively.No one knows your body better than you do...

on April 4, 2010 11:51 AM
# said:

Thanks for posting this great tracker.

on April 13, 2010 08:36 PM
# Alan Maier said:

Fat does not typically make fat.... Fat is made when the CARBOHYDRATES that we consume are turned into Gycogen and processed by our livers for storage. Fat does contribute to other conditions bu is not the most responsible item on a menu for our weight. I think people would be better served if the Carb values were included on your spread sheet. A Carb counting Diabetic, Alan Maier 856 451 5039

on July 29, 2010 10:49 AM
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