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▶Weight Loss & Body Transformation Tracker
The scale is one number. Your progress is ten.
Most weight-loss trackers plot the scale and nothing else — the one number that moves on water and sleep and tells you a different story every morning. This one shows the other ten. It trends your weight on a 7-day moving average so a bad morning stops running your day, sets a calorie and macro target from your own stats using the Mifflin equation, and tracks the inches, photos, habits and streaks that prove you're changing even when the scale sulks. 576 formulas, in Excel and in Google Sheets.
- Dashboard — a 7-day moving average that ignores the daily noise, plus lbs-to-goal and rate of loss
- Calorie & Macro Log — a target set from your own stats with the Mifflin equation, and totals against target every day
- Body Measurements — waist, hips, arms and more, with change-from-start done for you
- Progress Photos — a front / side / back grid to see what the scale can't
- Goal & Projection — your goal weight, your rate of loss and an honest ETA
Overview
The scale is one number. Your progress is ten.
Most weight-loss trackers plot the scale and nothing else — the one number that moves on water and sleep and tells you a different story every morning. This one shows the other ten. It trends your weight on a 7-day moving average so a bad morning stops running your day, sets a calorie and macro target from your own stats using the Mifflin equation, and tracks the inches, photos, habits and streaks that prove you're changing even when the scale sulks. 576 formulas, in Excel and in Google Sheets.
You still weigh in daily — the average and the trend fill in for you. Alongside them sit waist, hips and arms with change-from-start computed, a front / side / back photo grid, an on-plan streak, and a goal projection built from the rate of loss you have actually logged.
What's Included
10 connected tabs:
- Four full themes — Editorial, Colorful, Light and Dark (.xlsx), the same complete engine in each
- Quick-Start-Guide.pdf — start to finish in minutes
- ACCESS-YOUR-TEMPLATE.pdf — one click opens your own copy in Google Sheets
- README and LICENSE — delivered as one ZIP, instant download
Key Benefits
Why this one
The scale moves on water and sleep. The 7-day moving average trends through the noise, so the number you react to is the one that means something.
The calorie and macro target is calculated from your stats with the Mifflin equation, and every day's totals sit against it.
Waist, hips, arms and more with change-from-start done for you, and a front / side / back photo grid beside them.
Tick the daily basics, record the non-scale victories, and keep an on-plan streak through the weeks the scale sits still.
Goal weight and your logged rate of loss give a projection built from your own data rather than a promise.
576 formulas · recalculated clean · 33 of 33 independent math checks. Every screen in these images is the real file.
Who It's For
Built for
- Anyone who weighs in daily and lets a single bad morning decide the day
- People tracking calories and macros who want the target computed from their own stats
- Anyone whose measurements are moving while the scale sits still
- Anyone who would rather have weigh-ins, inches, photos and habits in one file than in four apps
How It Works
Up and running in minutes
Four editions ship in the same download — Colorful, Light, Dark and Editorial — with the import steps included
Your stats and your goal weight, walked through by the two-minute Start-Here guide
Log daily; the 7-day average and the trend fill in for you
Waist, hips and arms, plus a front / side / back grid, so a flat scale week still shows the change
Goal weight, rate of loss and an honest ETA, updated from what you have actually logged
Why It's Different
Not another template
A scale app weighs you. This one reads the weigh-ins: it turns daily numbers into a trend you can trust, sets your targets from your own stats, and puts inches, photos and habits right next to the scale — so one bad morning never derails the week.
Delivery & Compatibility
Instant, and works with what you use
As soon as your order is complete you get instant access to download your files. Prefer Google Sheets for real-time updates and dropdowns? It's fully optimized. More comfortable in Excel? It works just as well.
Built and tested in the latest Excel (Office 365). On Mac we recommend the Google Sheets version — the template is not compatible with Apple Numbers. Available in English. The template ships with sample data so every screen works on open; clear it whenever you're ready. The images and video show that sample data to demonstrate how it looks in use.
FAQ
Questions, answered
Does it work in Google Sheets?
Yes. Import steps for free Google Sheets are included, and the .xlsx works in Microsoft Excel. Four editions — Colorful, Light, Dark and Editorial — are all in the same download.
What does the 7-day moving average do?
It trends your weigh-ins across the last seven days, so water and sleep stop dominating the picture. You still log daily; the average is what you read.
Where do the calorie and macro targets come from?
From your own stats, using the Mifflin equation. They are calculated estimates, and each day's totals are shown against them.
What if the scale isn't moving?
That is what the rest of the file is for. Measurements with change-from-start, the front / side / back photo grid, the habit ticks and the on-plan streak all record progress the scale can't show.
Is this a diet plan?
No. It is a tracking and record-keeping tool. It trends what you log and shows targets calculated from your stats — it does not tell you what to eat.
Can I get a refund on a digital download?
Because delivery is instant, all sales are final — but message us with any issue and we'll make it right.
This is a tracking and record-keeping tool, not medical, health, or nutrition advice. Calorie and macro targets are calculated estimates — consult a professional before major diet changes. For personal use only. © 2026 NicheToolkitHub — no resale or redistribution.
