⚠️ This digital file is only available as a Google Sheet, not an Excel Sheet. Please do not download it as Excel as this will affect its formatting.
Weight Loss & Fitness Tracker Spreadsheet for Google Sheets, Meal Planner, Calorie Tracker, Digital Workout Planner, Body Measurement Chart V4.2.3
Lose 20 lbs in 2026. Finally See Progress You Can Track.
Stop yo-yo dieting. This all-in-one tracker shows exactly what’s working—weight loss, body measurements, workouts, meals, and habits. Auto-calculated charts prove your progress every week.
- ✅ Weight & body measurement tracker (see pounds dropping)
- ✅ Workout calendar + meal planner
- ✅ Auto grocery list + calorie calculator
- ✅ 75+ automated progress charts
- ✅ Habit tracker (water, sleep, steps)
- ✅ Customizable (lbs/kg, ft/cm)
Perfect for: New Year weight loss goals & fitness resolutions.
$8.99 one-time • Track unlimited • Works on all devices
Tired of Fitness Apps That Cost $180/Year?
- You're paying $14.99/month for MyFitnessPal Premium but only use 20% of the features
- You've tried 5 different fitness apps but they don't sync across all your devices (iPhone, Android tablet, work computer)
- You want to see actual data and charts—not gamification, avatars, or social features you don't care about
- You started tracking in an app but it shut down or got acquired—and you lost 6 months of data
- You need something simple that works offline at the gym when WiFi is terrible
The FamilyBridge Fitness Tracker for Google Sheets gives you powerful tracking without monthly fees. Log workouts, meals, weight, and measurements. Auto-generated charts show your progress. Works on phone, tablet, and computer—syncs instantly.
Built on Google Sheets—the tool you already know. No new app to learn. Access your fitness data anywhere, even offline. Export to Excel anytime. You own your data forever.
📊 See Your Transformation in Real Numbers
-32 lbs
Weight Lost
156
Workouts Logged
+45 lbs
Bench Press PR
-4.5"
Waist Inches
All auto-calculated from your daily entries. No manual math.
✅ Everything You Need to Track Fitness
- Workout logger (exercises, sets, reps, weight, notes)
- Meal tracker (calories, protein, carbs, fats)
- Weight & measurement tracker (auto-charted progress)
- Progress charts (weight loss curve, strength gains)
- Body composition calculator (BMI, body fat %)
- $8.99 one-time (vs $15/month apps = $180/year)
📊 Why Tracking Works: People who log their workouts increase strength gains by 32% compared to non-trackers. Those who track meals lose 2.5x more weight than those who don't. Seeing progress data increases adherence to fitness plans by 58%.
📱 Works on Every Device You Own
Access from the gym on your phone, update from your laptop at home, review on your tablet. All automatically synced.
✨ Why This Tracker Beats Expensive Apps
🏋️ Comprehensive Workout Logger
Log every exercise with sets, reps, weight, rest time
Track cardio: distance, duration, calories, heart rate
See strength progression week-over-week
🍽️ Complete Meal Tracker
Log all meals and snacks
Track calories, protein, carbs, fats
Daily/weekly macro summaries
⚖️ Weight & Measurement Tracker
Daily/weekly weight logging
Track 12+ body measurements (waist, arms, hips, etc.)
Auto-generated weight loss/gain charts
📊 Auto-Generated Progress Charts
Visual weight trend graphs
Strength progression charts (bench, squat, deadlift)
Measurement comparison (inches lost over time)
🧮 Body Composition Calculators
BMI calculator (auto-updates)
Body fat percentage estimator
Lean body mass tracking
🎯 Goal Setting & Milestones
Set target weight, measurements, PRs
Track progress toward each goal
Celebrate milestones (10 lbs lost, 50 workouts, etc.)
📈 Personal Records (PR) Tracker
Track lifetime bests for every lift
Auto-highlights when you set a new PR
See all-time records at a glance
📅 Workout Calendar View
See which days you trained
Track rest days and active days
Monthly workout frequency stats
💾 Data Export & Backup
Export to Excel anytime (CSV format)
Automatic Google Drive backup
You own your data forever
👥 Share with Coach/Partner
Share with personal trainer (free)
Accountability partner can view progress
Great for couples working out together
🌉 Perfect for Every Fitness Journey
📍 Weight Loss (50+ pounds to lose):
Track every meal, workout, and weigh-in. See the trend line go down. Data keeps you motivated through plateaus.
"Lost 87 pounds in 14 months. This tracker showed me the trend even when daily fluctuations were discouraging." — Lisa R., Lost 87lbs
📍 Strength Training & Powerlifting:
Log every set to ensure progressive overload. Track PRs. See exactly how much you've improved.
"Went from 135 to 315 deadlift in 9 months. Tracking every single lift showed me what progressive overload really means." — Mike T., Powerlifter
📍 Marathon & Endurance Training:
Log running mileage, times, heart rate. Track weekly volume. Ensure proper training progression.
"Trained for my first Ironman with this tracker. Logged 2,500+ miles. Finished under 12 hours." — Sarah M., Triathlete
📍 Bodybuilding & Cutting/Bulking Cycles:
Track macros precisely. Monitor weight changes. Adjust calories based on trend data.
"Bulked from 165 to 195 in 6 months, then cut to 180 with visible abs. Tracked every macro." — Jason K., Bodybuilder
📍 Post-Surgery or Injury Rehabilitation:
Track recovery exercises, pain levels, range of motion. Share with physical therapist.
"Recovering from ACL surgery. Shared this tracker with my PT. We adjusted therapy based on the data." — David L., Recovery Patient
💎 $8.99 Once vs $180/Year Apps
| Feature | FamilyBridge Sheets Tracker |
MyFitnessPal Premium |
Strong App | Pen & Paper |
|---|---|---|---|---|
| Cost (1 Year) | $8.99 once | $80/year | $60/year | ~$15/year |
| Cost (5 Years) | $8.99 total | $400 total | $300 total | $75 total |
| Workout Tracker | ✅ Unlimited exercises | ⚠️ Basic | ✅ Advanced | ✅ Manual |
| Meal/Calorie Tracker | ✅ Full macros | ✅ Database included | ❌ | ✅ Manual |
| Progress Charts | ✅ Auto-generated | ✅ Yes | ✅ Yes | ❌ Manual graphing |
| Works on All Devices | ✅ Any device | ✅ iOS/Android | ✅ iOS/Android | ❌ Paper only |
| Works Offline | ✅ Full offline | ⚠️ Limited | ⚠️ Limited | ✅ Always |
| Data Export | ✅ CSV anytime | ⚠️ Premium only | ✅ Yes | ❌ Can't export |
| You Own Your Data | ✅ Forever yours | ⚠️ In their servers | ⚠️ In their servers | ✅ Physical copy |
✅ FamilyBridge Google Sheets
- 💰 $8.99 once (lifetime)
- ✅ Workout + meal tracker
- ✅ Auto progress charts
- ✅ Works on any device
- ✅ Full offline access
- ✅ Export data anytime
- ✅ You own your data
MyFitnessPal Premium
- 💰 $80/year ($400 in 5 years)
- ⚠️ Basic workout tracking
- ✅ Excellent meal database
- ✅ iOS & Android
- ⚠️ Limited offline
- ⚠️ Export only on Premium
- ⚠️ Data on their servers
Strong App
- 💰 $60/year ($300 in 5 years)
- ✅ Excellent workout tracker
- ❌ No meal tracking
- ✅ iOS & Android
- ⚠️ Limited offline
- ✅ Can export
- ⚠️ Data in their cloud
Pen & Paper Journal
- 💰 ~$15/year (rebuy notebooks)
- ✅ Write anything
- ✅ Manual tracking
- ❌ Paper only, can't sync
- ✅ Always works
- ❌ Can't export digitally
- ✅ Fully private
📦 Complete Fitness Tracking System
- ✅ Workout Logger (exercises, sets, reps, weight, time, notes)
- ✅ Cardio Tracker (running, cycling, swimming, duration, distance)
- ✅ Meal & Calorie Tracker (all meals, macros, daily totals)
- ✅ Weight Tracker (daily/weekly weigh-ins, auto-charted)
- ✅ Body Measurement Tracker (12+ measurements, progress charts)
- ✅ Progress Charts (weight curve, strength gains, measurements)
- ✅ Personal Records (PR) Tracker (lifetime bests for all lifts)
- ✅ Body Composition Calculators (BMI, body fat %, lean mass)
- ✅ Goal Setting Dashboard (target weight, PRs, measurements)
- ✅ Workout Calendar View (see training frequency at a glance)
- ✅ Monthly Stats Summary (workouts completed, avg calories, etc.)
- ✅ Notes Section (workout observations, energy levels, sleep)
- ✅ Video Tutorial (15-min complete walkthrough)
- ✅ Mobile-Optimized (works on Google Sheets app)
- ✅ Lifetime Updates (get improved versions free forever)
- ✅ Email Support (response within 24 hours)
💬 Real Results from Real People
"Lost 87 pounds tracking every single day."
I tried MyFitnessPal for years but the subscription felt wasteful. This Google Sheets tracker does everything I need for $8.99 once. Logged every meal and workout for 14 months. Down from 287 to 200 pounds. The weight chart kept me motivated through every plateau. Best investment ever.
— Lisa R., 35, Lost 87 pounds
"Deadlift went from 135 to 315 in 9 months."
Tracking every single lift showed me what progressive overload actually means. This tracker made it impossible to cheat—if I didn't add weight or reps, the numbers didn't lie. Went from beginner to intermediate lifter in under a year. The PR tracker is addictive in the best way.
— Mike T., 28, Powerlifter
"Trained for Ironman. Logged 2,500+ miles."
Used this tracker for my first Ironman training. Logged every swim, bike, run over 6 months. Tracked mileage, duration, heart rate. The data helped me adjust training when I was overtraining. Finished in 11 hours 47 minutes. This tracker was my training partner.
— Sarah M., 42, Triathlete
"Switched from Strong App to save $60/year."
I loved Strong App but $60/year forever felt crazy. This Google Sheets tracker does 90% of what Strong does for $8.99 once. I can export my data, share with my coach, and access from any device. After 2 years, I've already saved $110. Same results, no subscription.
— Jason K., 31, Bodybuilder
🛡️ Risk-Free Purchase
❓ Frequently Asked Questions
Do I need to know how to use Google Sheets?
Nope! If you can type in a cell, you can use this. All formulas and charts are pre-built. You just fill in your data: type the exercise name, enter weight/reps, log your meals. Everything auto-calculates (calories, macros, progress). The 15-minute video tutorial shows you exactly where to click. Zero spreadsheet skills needed.
Can I use this on my phone at the gym?
Absolutely! Designed for mobile use. Download the free Google Sheets app (iOS/Android). Open your tracker, log your workout between sets, done. Works offline (perfect for gyms with bad WiFi). Most users log 90% of workouts from their phone. Everything syncs automatically when you get online.
Does this have a food database like MyFitnessPal?
No, but that's why it's $8.99 instead of $80/year. You manually enter your foods and macros (look up on package labels or Google). Takes an extra 30 seconds per meal. But many users prefer this—no ads, no upsells, full control. Pro tip: Create your own database of foods you eat regularly (copy-paste entries). After 2 weeks, it's just as fast as an app.
Can my personal trainer or coach see my progress?
Yes! Share for free (unlimited people). Share the Google Sheet with your trainer's email. They can view (or edit if you allow) your workouts, meals, progress. Great for accountability and coaching adjustments. Many trainers actually prefer this over apps because they can customize it for their clients.
What if I want to switch back to an app later?
Easy! Export to CSV anytime. All your data can be exported as a CSV file (standard format that any app accepts). Upload to MyFitnessPal, Strong, or whatever. You're never locked in. Unlike apps where your data is held hostage if you cancel, this is YOUR data in YOUR Google Drive. Total freedom.
Is this better than Strong App for weightlifting?
Different trade-off: $8.99 once vs $60/year. Strong App has a prettier interface and rest timers. This tracker has more customization and costs 1/7th the price over 5 years ($8.99 vs $300). If you just need solid workout tracking and progress charts without monthly fees, this is perfect. If you want fancy UI and don't mind subscriptions, Strong is great too.
86 reviews for Weight Loss & Fitness Tracker Spreadsheet for Google Sheets, Meal Planner, Calorie Tracker, Digital Workout Planner, Body Measurement Chart V4.2.3
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Bruce Moore –
Looking back at year-over-year progress is amazing. Can see how far I’ve come and stay motivated for future gains!
Lillian Taylor –
Does fundamental tracking adequately. If you want detailed biomechanics or advanced metrics, you’ll need specialized software.
Albert Thomas –
My training partners and I share one tracker. Friendly competition motivates everyone to push harder!
Marie Anderson –
Data reveals lagging lifts and muscle groups. Can adjust programming to address weaknesses systematically!
Henry Wilson –
Beyond lifting, I track stretching and mobility. Holistic fitness tracking prevents injuries and improves performance!
Frances Gonzalez –
While base template is good, the ability to customize makes it perfect for individual needs. Very flexible!
Russell Lopez –
I log cardio sessions with heart rate zones. Can see cardiovascular improvements over time. Comprehensive fitness tracking!
Joan Hernandez –
No more wasting time thinking what to do next. I execute my plan efficiently and get out. Time saver!
Eugene Martinez –
Tracking every detail during contest prep is essential. This tracker handles the complexity of peaking for competition!
Beverly Rodriguez –
Not just for weights! I track pull-ups, dips, and calisthenics progression. Works for all training styles!
Roy Davis –
Visual overview shows if I’m neglecting muscle groups. Ensures balanced training for injury prevention!
Judith Miller –
I can see when I hit volume PRs (most reps/weight in a workout). Another way to measure progress beyond 1RMs!
Ralph Garcia –
Works fine for general fitness tracking. Not specialized for any particular sport but covers basics well.
Jean Jones –
Tracking volume and progressive overload during bulk ensures gains are muscle not just fat. Smart mass building!
Willie Brown –
Solid tracker but some calculations need manual updates. More automation would save time. Still very functional!
Gloria Williams –
Tracking helps me return from injury carefully. Can see when I’m progressing too fast and pull back. Smart rehabilitation!
Carl Johnson –
Data-driven training beats random workouts. This tracker turns fitness into a science. Results have been impressive!
Jacqueline Thomas –
Beyond main lifts, I track all accessory work. Comprehensive logging shows what’s actually driving progress!
Walter Wilson –
Does workout tracking excellently. Would be 5 stars if it included nutrition logging. Easy to add yourself though!
Carolyn Anderson –
Planning and tracking training phases (hypertrophy, strength, power) is easy. Can review what worked in past cycles!
Harold Rodriguez –
I can log complex workouts with supersets and circuits. Format is flexible enough for advanced training techniques!
Teresa Martinez –
Consistent tracking creates consistent results. The habit of logging is as valuable as the tracker itself!
Arthur Garcia –
I use this template for all my clients. Easy to duplicate and customize per client. Essential business tool!
Cynthia White –
I added form check columns. Can note when form breaks down and adjust weight accordingly. Smart injury prevention!
Peter Martin –
Covers all the basics for fitness tracking. Easy to set up and maintain. Good for anyone needing structured training!
Catherine Harris –
Training for my first marathon and this tracker keeps all my runs organized. Can see weekly mileage and progression!