Solopreneurship for Software Developers

Excel Weight Tracker

Excel Weight Tracker with automatic BMI calculation

I have made a weight tracker in Excel that you can use to track your weight and Body Mass Index (BMI).

You can download it for free and use it for personal or commercial purposes.

The Tracker Breakdown:

The Weight tracker consists of five key columns:

DATE: This column allows you to record each weigh-in date, giving you a chronological view of your progress.

WEIGHT: Here, you’ll input your current weight. Whether you prefer pounds or kilograms, consistency is key.

HEIGHT: Enter your height once. For most adults, this remains constant, but it’s included for accurate BMI calculations.

BMI (BODY MASS INDEX): This is automatically calculated based on your weight and height. While not a perfect measure of health, BMI provides a quick reference point for weight status.

STATUS: This column dynamically changes based on your BMI, categorizing you as:

  • Underweight (BMI < 18.5)
  • Normal (BMI 18.5-24.9)
  • Overweight (BMI 25-29.9)
  • Obese (BMI ≥ 30)


Visual Progress: Seeing your weight fluctuations over time can be incredibly motivating. You might not notice day-to-day changes, but over weeks and months, the trend becomes clear.

BMI Awareness: While BMI isn’t a perfect health indicator, it provides a general idea of where you stand. Knowing your BMI can help you set realistic goals and understand how weight changes impact your overall health status.

Goal Setting: With consistent data, you can set achievable short-term and long-term goals. Maybe you want to lose 5 pounds in a month or move from “overweight” to “normal” status in six months.

Motivation Boost: There’s something satisfying about entering a new low weight or seeing your status change for the better. These small wins can fuel your motivation to continue your health journey.

Early Intervention: Regular tracking helps you spot concerning trends early. If you notice steady weight gain or a shift towards an unhealthy BMI range, you can take action before it becomes a significant issue.

Accountability: The act of recording your weight regularly creates a sense of accountability. You’re more likely to stick to your health goals when you’re actively monitoring your progress.

Correlation with Lifestyle: Over time, you might notice patterns. Perhaps you see weight fluctuations correlating with certain life events, stress levels, or changes in diet and exercise routines.


Consistency is Key: Try to weigh yourself at the same time of day or week, preferably in the morning before eating or drinking.

Don’t Obsess Over Daily Fluctuations: Weight can vary day-to-day due to factors like water retention. Focus on overall trends rather than daily numbers.

Pair with Other Health Metrics: Consider adding columns for other health data like daily step count, exercise minutes, or even subjective measures like energy levels or mood.

Celebrate Non-Scale Victories: Remember, weight is just one aspect of health. Acknowledge improvements in energy, fitness, or how your clothes fit, even if the scale doesn’t show dramatic changes.

Seek Professional Advice: While this tracker is a great personal tool, it’s not a substitute for professional medical advice. Always consult with healthcare providers for personalized health guidance.

By consistently using this weight tracker, you’re taking a proactive step towards better health management.

It’s a simple tool that can provide powerful insights into your wellness journey. Start your tracking today and take control of your health narrative!