It is absolutely true that messing up for a day or two is not a terrible thing.

Weight loss is possible! This sheet tracks a period of about 5 months where I lost nearly 60 pounds at a healthy rate. I threw in some additional information, including links with details on what particular terms mean and where the formulas come from as well as customizable adjustments for goals. The 'green' region in that sheet is the healthy blue is underweight and reds are overweight.Ĭalorie calculator sheet: This is more of a self-documenting method for calculating needed calories based on the TDEE inputs specified above. It provides table of BMI's so that I could identify a good and healthy goal weight.

You can see that the projected and desired lines track each other closely, indicating that it did help me keep on track.īMI Calculator sheet: Made on my own interest. I found this useful when adjusting my diet - if I was losing more or less weight than projected, then I was probably measuring some food wrong and would need to revisit my calorie calculations. This doesn't mean you shouldn't follow the general recommendations for measuring weight (I still measured mine in the morning every day) but I wanted a number that was less sensitive to noise factors that aren't under my direct control.Ī 'desired' weight line for comparison to the projected line. This is meant to be a more reliable weight number, as your standard weight measurement fluctuates wildly depending on how you're feeling, when you exercise, when you measure your weight and when you eat or drink. I've found that this tends to match closely what apps recommend, although obviously it's not a medical recommendation.Ī de-noising 'projection' line that runs a regression on your recent weights. The only changes I've made is to dates - mainly because the sheet needs a cell just listing the current date to work.Īfter a bunch of meddling it grew to collect a lot more data that you usually don't see in other weight tracking apps:ĭaily goal estimation using a combination of age, height, gender, and activity level (the TDEE formula). Here is a link to the spreadsheet with my own data. I'm still updating the spreadsheet so I thought others might be interested in seeing my previous run. I'm restarting my weight loss journey after having fallen off the wagon using Noom. As such, I decided to build a spreadsheet to catalogue my own journey for others to use in the future, to see what weight loss actually looks like. When I started my weight loss journey several years ago, I was very excited to lose weight but was pretty surprised to see that there wasn't a ton of public data on other people's weight changes over time.

Weight loss tracker excell