How to build a Google Sheets weight loss tracker
You can build your own weight tracker in Google Sheets in under 5 minutes. Create columns for Date, Weight (kg), and 7-Day Avg. In the third column, starting at row 8, enter this formula:
This calculates the average of the 7 rows ending at the current row, and leaves the cell blank until you have 7 entries. Then insert a line chart using both the Weight and 7-Day Avg columns as data series. The moving average line will smooth out the noise and show your true trend.
What to track alongside weight
| Metric | Frequency | Why it matters |
|---|---|---|
| Body weight | Daily | Core metric — use 7-day average to filter noise |
| Body fat % | Weekly or monthly | Differentiates muscle gain from fat gain |
| Waist circumference | Weekly | Better visceral fat indicator than weight alone |
| Calories consumed | Daily (optional) | Links intake changes to weight trend |
| Sleep (hours) | Daily (optional) | Poor sleep raises cortisol and causes water retention |
| Training sessions | Daily (optional) | Heavy training causes water retention for 24–48h |
Frequently asked questions
What should a weight loss tracker spreadsheet include?
At minimum: a daily weight column, a 7-day moving average column, and a chart showing both. Useful additions: weekly summary rows, goal weight cell, projected goal date formula, body fat % column, waist measurement, and a notes column to flag outliers (travel days, sodium-heavy meals, rest days after heavy training).
How do I calculate a 7-day moving average in Google Sheets?
With daily weights in column B starting at B2, use this formula in C8: =AVERAGE(B2:B8). Drag it down for subsequent rows. The template above handles this automatically and only shows the average once you have 7 entries — blank cells above are skipped.
Is Google Sheets or Excel better for weight loss tracking?
Google Sheets is better for most people — it's free, syncs across all devices automatically, and can be shared with a coach. Excel offers more advanced chart types and works offline without a subscription for local files. Both support identical formulas for moving averages and trend analysis.
Can I track weight loss in Notion?
Yes. Notion databases support Date, Number, and Formula properties. Create a database with Date and Weight columns, then add a Formula property using rollup to compute the 7-day average. The Notion Charts feature (launched 2024) lets you create a line chart view directly inside Notion. Best for people already using Notion for habit tracking or journaling.