This weight loss tracker spreadsheet for Google Sheets keeps your whole plan in one place. Weigh-ins, calories, macros, meals, groceries, workouts, habits, body measurements and progress photos all live in one file, and every tab talks to the others. You type a few numbers. Glow Goals does the math.
Most trackers give you a log and leave the rest to you. This one works out your daily calorie target and macros from your own profile, draws your weight against a goal path, tells you the date you will reach your goal at your current pace, and turns your meal plan into a grocery list. It is simple enough for a total beginner, and you never need a monthly app subscription.
What this weight loss and fitness tracker does
- Sets your targets for you. Add your height, age, weight and activity level. The tracker estimates your BMR and maintenance calories, then gives you a daily calorie target plus protein, carb and fat goals in grams.
- Shows real progress. Your weight chart plots each weigh-in next to a steady goal path line, so you can see right away if you are ahead or behind.
- Counts calories without the hassle. Pick a food from 164 common foods, type the servings, and calories and macros fill in.
- Keeps you consistent. Monthly habit calendars fill with color as you go, and the dashboard gives you a weekly score.
Who it is for
It suits anyone starting a weight loss journey, people who count calories or macros, gym beginners who want a simple workout log, and busy parents who plan meals for the week. If you can type in a box, you can use it. No formulas to write and no spreadsheet skills needed.
Features
Dashboard
- 16 key numbers: days to goal, start, current and goal weight, total lost, left to lose, BMI, average change per week, calorie target, average eaten and burned, workouts, water, steps, sleep and habit score
- Progress bar with an on track or behind plan flag
- 5 charts: weight vs goal path, calories vs target, active minutes for 8 weeks, habits this month and a macro split
- A 7-day table and a body measurement summary
Weight tracker
- 200 weigh-ins with change, total change, BMI and BMI status
- Goal path column, average loss per week and projected goal date
- Milestone rewards that unlock by themselves, with a reward budget in your own currency
Calorie and macro tracker
- Food Log with 3,000 rows: date, meal, food and servings, then calories, protein, carbs, fat and fiber fill in
- Day summary showing what you ate against your targets and what is left
- Food Library with 164 foods and room for about 230 of your own
- Quick add options for fast entries
Meal planner and grocery list
- Weekly meal planner: 7 days, 4 meals a day, up to 3 foods per meal, with daily totals and a week at a glance
- Automatic grocery list built from your plan, with times planned and servings needed
- 6 category shopping lists with quantities, costs, subtotals and a weekly budget
Workout planner and log
- Workout Log with 1,000 rows, 72 exercises built in, volume, active minutes, calories burned and personal record flags
- 4-week workout plan you check off, with weekly completion %
Habits, daily log, measurements and photos
- 12 monthly habit calendars for up to 10 habits, with goals, % and daily scores
- Daily Log for a full year: water, steps, sleep, mood and notes, plus food and workout totals pulled in for you
- Body measurements for 10 areas with waist to hip and waist to height ratios
- 12 monthly progress photo check-ins with front, side and back frames
What is included
- Glow Goals Weight Loss & Fitness Tracker (.xlsx spreadsheet, 15 tabs)
- User Guide (.docx): setup, every tab explained, tips, troubleshooting and FAQ
How it works
- Download the file after checkout.
- Upload it to Google Drive, open it and choose File > Save as Google Sheets.
- Fill in the Settings tab once. Your calorie and macro targets appear straight away.
- Log as you go. The dashboard and charts update every time you type.
File format and software
You get a standard .xlsx spreadsheet. It is made for Google Sheets, which is free with any Google account, and it also opens in LibreOffice Calc. We test it in both. A computer or laptop gives you the best view.
Customization
- Switch between lbs and inches or kg and cm in one click
- Type any currency symbol ($ by default) and every money label follows it
- Pick a macro plan (balanced, high protein, lower carb or keto) or set your own split
- Add your own foods and exercises, rename grocery categories and set your own habits
- Formula cells are locked without a password, so nothing breaks by accident and you can still unlock them
Digital download
This is an instant digital download. No physical item will be shipped. You can download your files from your account right after payment.
Real ways people use it
- A new year reset: set a goal for spring and watch the projected date move closer each week.
- Counting macros for strength training, with protein targets and personal records side by side.
- Sunday meal prep: plan the week, then shop straight from the auto grocery list.
- Building small habits like 8 glasses of water or 8,000 steps, one colored square at a time.
FAQ
Do I need to pay for Google Sheets?
No. A free Google account is all you need.
Is this a weight loss tracker for Google Sheets or Excel?
It is built for Google Sheets and also tested in LibreOffice Calc. The file is a standard .xlsx with everyday formulas.
Does it work in kg?
Yes. Choose metric in Settings and every label changes to kg, cm and km.
How is my calorie target worked out?
It uses the Mifflin-St Jeor formula, your activity level and the pace you choose. A safety minimum is built in. You can also type your own target.
Can I add my own foods?
Yes. Add them to the Food Library and they appear in every food drop-down.
How long does it last?
The daily log and habit calendars cover 12 months from your start date. Save a copy and set a new start date to keep going.
Can I share it with a friend?
The license is for personal use only, so please do not share, resell or upload it. Your friend can grab their own copy.
The tracker is for planning and motivation, not medical advice. Check with your doctor before starting a new diet or exercise plan.
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