![]() I've found that both of our numbers are relatively consistent for me but that doesn't mean it'll apply to everyone. I still use a separate app (MFP, Noom, etc) for tracking my weight myself. Obviously this sheet shouldn't be used for real weight goal recommendations.Feel free to copy and reuse! You should be able to fill in your own information and it'll start auto-populating.I was often denying myself food during this diet when I was starving, and I probably would have sustained it much better had I been eating more foods with a low calorie density. This came afterwards: There's definitely a lot of importance in establishing sustainable eating patterns over torturing yourself.When I returned to my regular schedule the week afterwards, you can see that my weight simply tracks closer to the projected number, so no surprises. This is due to a combination of locally unfortunate events - I just happened to be weighing in heavier for those few days. On my sheet there are several instances of this: On I splurged and ate 4000 calories worth of food, and yet a week later I was weighing in 4 pounds lighter. It is absolutely true that messing up for a day or two is not a terrible thing.Weight loss is possible! This sheet tracks a period of about 5 months where I lost nearly 60 pounds at a healthy rate.I threw in some additional information, including links with details on what particular terms mean and where the formulas come from as well as customizable adjustments for goals. Calorie calculator sheet: This is more of a self-documenting method for calculating needed calories based on the TDEE inputs specified above.The "green" region in that sheet is the healthy blue is underweight and reds are overweight. It provides table of BMI's so that I could identify a good and healthy goal weight. ![]() BMI Calculator sheet: Made on my own interest.You can see that the projected and desired lines track each other closely, indicating that it did help me keep on track. I found this useful when adjusting my diet - if I was losing more or less weight than projected, then I was probably measuring some food wrong and would need to revisit my calorie calculations. A "desired" weight line for comparison to the projected line.This doesn't mean you shouldn't follow the general recommendations for measuring weight (I still measured mine in the morning every day) but I wanted a number that was less sensitive to noise factors that aren't under my direct control. This is meant to be a more reliable weight number, as your standard weight measurement fluctuates wildly depending on how you're feeling, when you exercise, when you measure your weight and when you eat or drink. A de-noising "projection" line that runs a regression on your recent weights.I've found that this tends to match closely what apps recommend, although obviously it's not a medical recommendation. Daily goal estimation using a combination of age, height, gender, and activity level (the TDEE formula). ![]() The only changes I've made is to dates - mainly because the sheet needs a cell just listing the current date to work.Īfter a bunch of meddling it grew to collect a lot more data that you usually don't see in other weight tracking apps: Here is a link to the spreadsheet with my own data. I'm still updating the spreadsheet so I thought others might be interested in seeing my previous run. I'm restarting my weight loss journey after having fallen off the wagon using Noom. As such, I decided to build a spreadsheet to catalogue my own journey for others to use in the future, to see what weight loss actually looks like. When I started my weight loss journey several years ago, I was very excited to lose weight but was pretty surprised to see that there wasn't a ton of public data on other people's weight changes over time.
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