Thank you for downloading

This spreadsheet was designed to track weight loss or weight gain progress through weekly check-in

Instructions:
• Progress Tab – Add the date of your check in, week's goal type (dropdown menu), week's goal wei
below). All other columns will autopopulate once you start to fill out the 'Macros' tab
• Macros Tab – To start, add your target macros on the right-hand side (see my Fitness Calculators s
in add your weigh-in weights (each morning after waking and using the bathroom) and your recorde
calculated. (Note: I have combined carbs/fats into one category because they are interchangeable to a
yellow = okay, but needs some work, red = unacceptable).
• Notes Tab – add some notes from the week and answer the questions on a 1-10 scale. This combina

Please note: I've locked all cells that do not require data entry so the formulas can't be accidentally r

Sources:
This spreadsheet is an adaptation to Holly Baxter's Progress Tracker spreadsheet (see link below) an

Body Fat Calculator

Holly Baxter's Progress Tracker
Date Week # Week's goal type Weekly Weight goal
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
 Progress
Weight Sessions HIIT (mins) LISS (mins) Avg. Weight D weight BF% (3 point)
#DIV/0! –
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
#DIV/0! #DIV/0!
Target Calories Avg. Calories Calorie compliance Protein Carbs Fat
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
0 #DIV/0! #DIV/0! 0 0 0
Fat loss
Reverse diet
Maintenance
Muscle Gain
 M
Date Week Day Cals Weight

Week 1 Sun 0
Week 1 Mon 0
Week 1 Tues 0
Week 1 Weds 0
Week 1 Thurs 0
Week 1 Fri 0
Week 1 Sat 0
Averages: #DIV/0! #DIV/0!

Week 2 Sun 0
Week 2 Mon 0
Week 2 Tues 0
Week 2 Weds 0
Week 2 Thurs 0
Week 2 Fri 0
Week 2 Sat 0
Averages: #DIV/0! #DIV/0!

Week 3 Sun 0
Week 3 Mon 0
Week 3 Tues 0
Week 3 Weds 0
Week 3 Thurs 0
Week 3 Fri 0
Week 3 Sat 0
Averages: #DIV/0! #DIV/0!

Week 4 Sun 0
Week 4 Mon 0
Week 4 Tues 0
Week 4 Weds 0
Week 4 Thurs 0
Week 4 Fri 0
Week 4 Sat 0
Averages: #DIV/0! #DIV/0!

Week 5 Sun 0
Week 5 Mon 0
Week 5 Tues 0
Week 5 Weds 0
Week 5 Thurs 0
Week 5 Fri 0
Week 5 Sat 0
Averages: #DIV/0! #DIV/0!

Week 6 Sun 0
Week 6 Mon 0
Week 6 Tues 0
Week 6 Weds 0
Week 6 Thurs 0
Week 6 Fri 0
Week 6 Sat 0
Averages: #DIV/0! #DIV/0!

Week 7 Sun 0
Week 7 Mon 0
Week 7 Tues 0
Week 7 Weds 0
Week 7 Thurs 0
Week 7 Fri 0
Week 7 Sat 0
Averages: #DIV/0! #DIV/0!
Week 8 Sun 0
Week 8 Mon 0
Week 8 Tues 0
Week 8 Weds 0
Week 8 Thurs 0
Week 8 Fri 0
Week 8 Sat 0
Averages: #DIV/0! #DIV/0!

Week 9 Sun 0
Week 9 Mon 0
Week 9 Tues 0
Week 9 Weds 0
Week 9 Thurs 0
Week 9 Fri 0
Week 9 Sat 0
Averages: #DIV/0! #DIV/0!

Week 10 Sun 0
Week 10 Mon 0
Week 10 Tues 0
Week 10 Weds 0
Week 10 Thurs 0
Week 10 Fri 0
Week 10 Sat 0
Averages: #DIV/0! #DIV/0!

Week 11 Sun 0
Week 11 Mon 0
Week 11 Tues 0
Week 11 Weds 0
Week 11 Thurs 0
Week 11 Fri 0
Week 11 Sat 0
Averages: #DIV/0! #DIV/0!
Week 12 Sun 0
Week 12 Mon 0
Week 12 Tues 0
Week 12 Weds 0
Week 12 Thurs 0
Week 12 Fri 0
Week 12 Sat 0
Averages: #DIV/0! #DIV/0!

Week 13 Sun 0
Week 13 Mon 0
Week 13 Tues 0
Week 13 Weds 0
Week 13 Thurs 0
Week 13 Fri 0
Week 13 Sat 0
Averages: #DIV/0! #DIV/0!

Week 14 Sun 0
Week 14 Mon 0
Week 14 Tues 0
Week 14 Weds 0
Week 14 Thurs 0
Week 14 Fri 0
Week 14 Sat 0
Averages: #DIV/0! #DIV/0!

Week 15 Sun 0
Week 15 Mon 0
Week 15 Tues 0
Week 15 Weds 0
Week 15 Thurs 0
Week 15 Fri 0
Week 15 Sat 0
Averages: #DIV/0! #DIV/0!

Week 16 Sun 0
Week 16 Mon 0
Week 16 Tues 0
Week 16 Weds 0
Week 16 Thurs 0
Week 16 Fri 0
Week 16 Sat 0
Averages: #DIV/0! #DIV/0!
 Macros
Protein Carbs Fat Protein
Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
 Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
Protein Carbs Fat Protein
Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
Protein Carbs Fat Protein
Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
 Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!

Protein Carbs Fat Protein

Target Macros:
Target Calories: 0

Compliance (%)
Calories: #DIV/0!
Protein calories: #DIV/0!
Carbs/Fat calories: #DIV/0!
#DIV/0! #DIV/0! #DIV/0!
Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat
 Consumed C/F cals: #DIV/0!
Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0
Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0
Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

 Target C/F cals: 0

Carbs Fat

Consumed C/F cals: #DIV/0!

Target C/F cals: 0
 Notes
Week

3
4

7
8

10

11
12

13

14

15
16
 Notes
Comments/Notes for the week
 Weekly Questions Scale (1-10)
Did I adhere to my macronutrient and calorie targets?
Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?
Did I adhere to my macronutrient and calorie targets?
Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?
Did I adhere to my macronutrient and calorie targets?
Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?
Did I adhere to my macronutrient and calorie targets?
Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?

Did I adhere to my macronutrient and calorie targets?

Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?
Did I adhere to my macronutrient and calorie targets?
Did I adhere to my training and workouts?
How is my energy?
How is my strength?
How are my hunger levels (10 being hungriest)?
How is my mood (10 being the happiest)?
How is my stress (10 being unimaginable stress)?
How am I sleeping?
How is my libido?