Track your health and fitness goals in Excel

Getting healthy can mean different things for different people. For some, it's about eating a balanced diet. For others, it's about exercising and getting fit. You might be surprised, but Excel can help you plan, track, and organize your health and fitness goals with a robust offering of free and premium templates.

Create your diet and exercise plans

Image of a woman planning fitness on a Surface. Whether you're trying to lose weight or just live healthier, the first step is to make a plan. A plan helps you set achievable goals and will allow you to think through what your needs are. Check out some of the Excel diet and fitness planning resources below.

Calorie amortization schedule to guide your weight loss

If you're planning on losing weight and need to count calories, this calorie amortization schedule can help you figure it out. Just enter your age, height, weight, gender, activity level, and goal weight to calculate a daily calorie intake that's realistic and easy to achieve.

> Calorie amortization schedule

Screenshot of the Calorie Amortization Schedule template

Exercise planner

Plan your fitness training program and log your workouts with this accessible template. Use the separate tabs to plan your exercise categories, weights, and reps.

> Create your exercise plan

Select this to get the Exercise Planner

"My plan has small wins to help get me past the finish line."

Before you plan, check with your doctor so you know what to focus on, whether that means changing your diet to lower cholesterol or getting exercise to strengthen your muscles.

Tip: It's not about "losing" it's about what you're gaining.
Focus on the positive benefits of getting healthy to create a plan that's sustainable and safe. More energy from nutritious foods, muscles to stay strong, and a lower risk of heart disease.

Weekly meal planner

Enter what you’ll eat each day of the week, then view it on-the-go with the Excel mobile app. Planning a meal in advance means more thoughtful dieting, no last minute takeout, lower costs, and reduced waste.

> Weekly meal planner

Select this to get the Weekly Meal Planner template.

Track your exercise and fitness progress

Image of two women exercising together Exercising isn't just about losing weight. Strong muscles help prevent injury, increase your balance and stability, and give you the health to achieve new things. From hiking with friends to working in an office, a strong body is key to getting the most out of life. 

Track all your exercises

Easily track all the different activities for your exercise routines (strength training, cardio, etc.) Then check out the overview tab to see a handy chart that visualizes your total activity.

> Fitness Tracker

Select this to get the Fitness Tracker template.

It's good to have a balanced exercise routine that works out your entire body. Focusing too much on one area can cause your body to overcompensate in others. Be sure to include various types and areas into your plan.

Tip: Don't forget... Warm up and cool down
Warm up your muscles by moving around and stretching to reduce risk of injury. Be sure to cool down also once you finish exercising.

Tip: Listen to your body
When exercising, be mindful and focus on what your body is telling you. Does your knee feel a bit weird with that one stretch? Loosen up a little. These are important signals to build up strength safely.

Exercising is all about consistency. Even a little each day is beneficial for your body, and you can build up muscles to train for more difficult exercises later. It's important to take your time, drink lots of water, and allow yourself to recover.

Track your diet and nutrition with Excel

Image of a nutritious food bowl Most nutritionists agree that a balanced diet is the only way to a healthy lifestyle. Make sure you're getting the proteins, fats, vitamins, and minerals that your body needs to support itself. Use these handy Excel resources to track your diet and nutrition.

Easily calculate fat % of your meals

Log the foods you eat each day, along with their calories and fat grams, and this accessible template will calculate the percentage of fat in your diet to help you make optimal nutritional choices.

> Daily food calorie and fat log

Select this to get the Daily Food Calorie and Fat Log template.

View trends for diet and exercise

Set your weight loss goal, log your food consumption, with calories, carbs, sugars and fiber to create a diary of your meals. You can also note the duration and calories burned for your workouts.

> Diet and exercise journal

Select this to get the Diet and Exercise Journal template.

"Charts that show me how consistently I'm meeting my diet goals are super satisfying!"

Tip: Talk to your doctor first about what your different dietary needs are. As you work on your diet goals, it's important to make sure you're achieving what your body needs to be healthy. Have a variety of foods and check with your doctor to make sure you're focusing on the right areas.

Track weight loss and measurements in Excel

Image of people working out together If one of your health and fitness goals is specifically to lose weight, Excel offers plenty of templates to help you track and visualize your progress. Check out our favorite weight loss and body measurement tracking templates below.

Fitness Progress Chart for Men

Measure your weight and body measurements with this chart for men. Your body mass index (BMI), estimated body fat percentage, and lean body weight will be calculated automatically.

> Fitness Progress Chart for Men

Select this to get the Fitness Progress Chart for Men template.

"Clothes fit me better than they have before... even though I'm a tad heavier."

As you build lean muscle and lose fat, you may notice that the weight on your scale may not have changed that much, or maybe even increased. Rather than focusing on the scale, take measurements of your body and track your BMI to see how fit you're getting.

Tip: Drink lots of water
Drinking water is an important part of weight loss. Not only does it keep you hydrated, but helps you flush your body of impurities.

Fitness Progress Chart for Women

Chart your weight loss and body measurements measure your progress with this accessible template for women. Measurements are metric, and BMI and body fat are calculated automatically.

> Fitness Progress Chart for Women

Select this to get the Fitness Progress Chart for Women template.

Other ways to track your health in Excel

  • Basic medication log - Keep track of your medications with this comprehensive log template that tracks dosage, instructions, purpose, side effects, physician, pharmacy, and other details.

  • Blood glucose tracker - Track your blood pressure and glucose levels over time. Simply input your numbers along with the day and time, and conditional formatting will alert you if you fall outside of the customizable parameters.

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