This comprehensive fitness tracker spreadsheet offers an all-in-one solution for monitoring and optimizing your weight management, exercise routines, nutrition, and lifting progress. Designed for flexibility and ease of use, the sheet integrates features for daily logging, goal-setting, and performance tracking, making it suitable for beginners and advanced users alike. Whether you’re focusing on weight loss, strength training, or improving your overall health, this tool is customizable to meet your needs.

Features:

Weight Journal:

• Log daily weight values and track progress over time.
• Set monthly weight goals to stay on target.
• Automatic TDEE calculations based on weekly averages.
• Adjustable graph range to focus on specific progress milestones.
• Support for both imperial (lbs) and metric (kg) units.

Exercise Log:

• Create customizable weekly training plans.
• Supports progressive overload with tailored progression schemes.
• Tracks completion and adapts plans based on performance.
• Includes flexibility for different workout frequencies and setups.
• Notes section for RPE, RIR, and other observations.

Quick Stats:

• Calculate TDEE and macro recommendations using body metrics.
• Dual nutrition calculations: one considering body fat percentage and one without.
• Cross-reference body fat percentage with FFMI for accuracy.
• Macro preferences based on low, moderate, or high intake options.
• Activity multiplier to factor in general activity and exercise hours.

Lifting Records:

• Track personal records for various lifts and rep ranges.
• Estimate appropriate loads for 1-20 rep ranges based on past tests.
• Barbell-to-dumbbell conversion tool for easy weight adaptation.
• Comparison of performance across testing sessions to assess progress.

General Features:

• • Interactive setup options for easy customization.
  • FAQs included in each section to guide users through setup and usage.
  • Pre-built formulas and tools designed for ease of use and accuracy.
  • Visual tools like charts and tables to analyze data efficiently.