12WBT weight loss tracker

As you may have guessed by now from reading this blog, I have a very unhealthy obsession, with umm obsession… I love lists, and I love being organised (not that I always am, I admit) but I also have that nerdy geeky side that loves Excel and formulas and making things work for me in a much easier fashion – even if it sometimes takes me weeks to work out how to make something do something else automatically (there’s that obsessive streak again).

Last year I was reading Ange’s blog over at From F*cked to Fab when I came across her spreadsheet that she had so kindly shared with everyone. It was just what I was looking for. I’d wanted to do something similar to that, but I’d lacked all the motivation to get off my butt and do it, and I was busy doing a whole set of different formulas in Excel for work. It fit the bill for me. Except, Tina being Tina, it didn’t do everything automatically for me. God forbid, I still had to enter some information in and that just didn’t cut it for me. So I set to work modifying it a bit (okay, I also wanted a couple extra fields in I admit), until finally, last week I finally finished it and was happy with it.

So with Ange’s permission, I offer you up another version of the 12WBT tracker. It’s very simple to use (I suggest, if you download this, that you save the file as an excel template so you can use it again and again..), it is a perpetual tracker, so you don’t need to download new versions, you can keep it updated yourself very easily – you open it up, go to the MY STATS tab, choose which round you are doing from the drop-down menu at the top, enter your kick off date and your kick off weight, and your goal weight, update your age and height at the bottom and the spreadsheet is ready to go, with all the dates entered for you for the next 12 weeks. All you need to do is fill in your eating and exercise every day, and once a week update that little orange box up above Wednesday with your new weight and voila – instant gratification in the form of calculations. (Yep, that nerdy bit in me just keeps coming…)

I really hope you all find this as useful as I have – and do – and that it helps to keep you on track with your 12WBT.

Please don’t forget to go and visit Ange, she truly is such an inspiration and an all round great lady.

— UPDATE 12 February 2012 —

I’ve updated the spreadsheet so that now you can see what your weekly deficit is for Monday to Sunday on a week page, but also what your weigh-in deficit would be (Wednesday to Tuesday). Also fixed an issue with the BMR not reflecting the correct weigh-in days.

Download the 12WBT Tracker


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12 Comments

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  • Malinda Gardner

    January 11, 2012 at 10:20 pm

    Tina, amazing work on the tracker…I’m a MAC user on Numbers…so I have lost some of the STUFF when opening it…do you happen to have a NUMBERS version…so I don’t lose the macros…please????????

  • Tina

    January 12, 2012 at 9:34 pm

    Hi Malinda, I’ve never used Numbers before, but if you give me a week or so I will give it a go and see if I can get a version to you that you can use. I don’t suppose you know if Numbers is a free program that I can download for the Mac do you? Otherwise I will try doing it on the PC for you 🙂

  • Jess

    January 15, 2012 at 10:25 am

    This. Is. Awesome!

    Thanks so much for sharing 🙂

  • Tina

    January 15, 2012 at 1:49 pm

    Thanks!!! I’m glad you like it and can use it.

  • Laura

    January 24, 2012 at 7:59 am

    Hi Tina. I have been using your tracker spreadsheet and it is great. My husband was impressed and started using it himself yesterday but we can’t seam to be able to change the BMR calc for a male. It was a different value than what we got when we did it manually from ‘crunch time’ book. Thanks

  • Tina

    January 24, 2012 at 12:51 pm

    Hi Laura,
    Check your email, I’ve updated the spreadsheet for men and emailed it through to you 🙂

    For anyone else who might want a male version, stay tuned I will be uploading this in the next day or two.

  • Kelly

    August 23, 2012 at 9:14 pm

    I am in love this spreadsheet and the work gone into it!! Am I able to download a current version?

  • Tina

    September 23, 2012 at 5:35 pm

    Hi Kelly,

    I’m so glad you love it. I’m still obsessed by excel and the wonderful things it can do 🙂

    This version is the most up to date one that there is. You can use this one again and again, just by updating the first date on the weight tracker page, the dark blue cell. This will update all dates throughout the spreadsheet 🙂

    If you have any problems, just let me know.

  • Aurelia

    May 26, 2013 at 10:18 pm

    Hi there, I am rreally interested in using this speadsheet but for some reason i am unable to do so 🙁 when i go to my stats, i can only change the blue section and the other weeks i cant.
    Can you maybe help and shed some light, am i doing omethin wrong ? something else i should be doing ?
    Thank you 🙂

  • Georgia

    January 31, 2014 at 1:03 pm

    Thanks so much for the 12WBT tracker Tina – is exactly what I am looking for!

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