Tracking My 12-Week Fitness Challenge: Using a Spreadsheet

So, to start this 12-week fitness challenge, I’ve decided to share my spreadsheet with everyone. The idea is to keep me motivated to keep pushing forward. This is just a sliver of the kind of data I track when losing weight.

The cool thing is this is a Google spreadsheet that is embedded directly into this post. So, when I make changes, they’ll instantly be live on the site.

Though, you’ll have to refresh the page to see those changes happen. Unfortunately, it’s not in real-time.

Let’s Check Out the Spreadsheet

Below, I’m collecting data regarding my weight, body fat percentage, calories in, and calories out.



The days highlighted in yellow are those with completed data. For example, if I highlight the date, weight, and body fat percentage (BF %), then that is data that has just been collected.

How Does This Spreadsheet Work?

The way the spreadsheet works is by taking my calories out and subtracting the calories in. This gives me a total difference for the day. Then, the estimated loss is the difference divided by 3500.

The “3500” is the believed human average calories that are in each pound of fat. Actually, mine is closer to around 3460 according to the data I collected a couple of years ago.

The “Pts” section is how many points I earned in for that particular day. I figured while I’m doing this, I might as well go for breaking personal exercise records and getting into the top 100 of the website.

Everyone is going to be different. However, the base average gives me a relative estimate of how much I’ll weigh at the end of my 12-week challenge.

What Am I Using to Collect the Data?

For this challenge, I am using:

  • MyFitnessPal – This free app lets you track every morsel of food you eat. It’s great for showing you just how many carbs, calories, proteins, and fats you consume on any given day.
  • Fitbit Charge 4 – I’ve been a huge fan of Fitbit since the days of getting my Charge 2. The data from Fitbit will show my calorie burn for any given day.
  • Google Docs – Obviously, I’m using Google to show the spreadsheet. Normally, I use LibreOffice for this kind of stuff. But, I can embed the sheet from Google directly into the blog.
  • Renpho Fitness Scale – The Renpho Fitness Scale I use also measures body fat percentage and a variety of other biometric data.
  • Xbox Kinect – I’ll be playing a lot of Xbox over the next few months. I want to get back into testing the effectiveness of certain games in terms of calorie burn.
  • Misc Home Fitness Gear – I’ve collected a few pieces of home fitness equipment over the years. And until the mask mandate is done in Colorado, I will do most of my workouts at home.

If you want to follow along, the only two absolute tools I would suggest are MyFitnessPal and a fitness tracker that monitors calorie burn. There are a few you can pick up from places like Walmart, Walgreens, or even Amazon.

What Else Will I Track?

Actually, I’m working on adding a few other data points to the spreadsheet for tracking physical activity. This will include things like playing the Xbox Kinect, playing with the Bodyblade, and any other workouts I plan on using.

I might just port everything from my personal spreadsheet over to the Google docs. Then again, I quite enjoy starting over when collecting current data and information.

For the most part, I’ll probably do a lot of playing in front of the Xbox. I need some new data for one of my other blogs, and this would be a perfect time to start running the case studies.

What is the Purpose of This Challenge and Spreadsheet?

In the grand scheme of things, I just want to lose the last 30+ pounds. Finally. I’m not working to be a bodybuilder. And although I do plan on mixing some weight lifting in the next few months, it’s mostly about losing fat.

The focus is physical activity from the perspective of a desk jockey. And yes, I do plan on doing some videos about the experience once all is said and done.

Let’s Do This!

I’ve got my work cut out for me. Hopefully, this spreadsheet can help others figure out their own methods. Perhaps it can give you some ideas about conducting your own case studies.

Because in reality, I’ve lost the majority of my weight by finding what works best for me thanks to the data I collect.

Find what works best for you and run with it!

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