What Day did you Start Tracking your Weight and Caloric intake?

Do you track your weight in pounds (lbs) or kilograms (kgs)

What was your Starting Weight
What is your Goal Weight
How much weight would you like to lose per week?

Each day enter your weight and the amount of calories you consumed on that day. I recomm
in the morning to get the most consistent weights

Your weight and caloric intake will be averaged, and your TDEE will be entered in the bo

The first week's TDEE estimate will be the least accurate, each week it will get more accura
each month it will all be averaged out to give you a very close estimatio

After filling in all yellow inputs proceed to sheet 2 if you track in pounds, or sheet 3 if you
Do you track your intake with Calories or Kilojoules (kJ)?

Caloric intake?

grams (kgs)

r week?

11/9/2015

Drop-down list

lbs

Drop-down list

136.6

Input

125.0

Input

0.50

Input

lbs per week

umed on that day. I recommend weighing yourself

onsistent weights

DEE will be entered in the bottom right corner

week it will get more accurate, and at the end of

e you a very close estimation.

in pounds, or sheet 3 if you track in kilograms.

oules (kJ)?

Calories

Drop-down list

Your Body Stats

Your Starting Weight was 136.6 lbs
Your Current weight is 137.3 lbs
You have Gained
0.7 lbs
Your Goal Weight is 125.0 lbs
You only have
12.3
lbs
left to lose
Your Current TDEE is
If you eat
You will lose

1,650
0.5

1900 cals/day
calories per day
lbs per week

At this rate you should reach your

goal by:
Date

Weight
140.0
135.0
130.0
125.0
120.0
115.0

3-Mar-17

Stats
Mon. Tues. Wed. Thur. Fri.
Weight
136.6 135.4 136.6 135.4 135.4
9-Nov-2015
Calories
1550 2100 1700 2200 1700
Weight
16-Nov-2015
Calories
Weight
138.0 136.6
23-Nov-2015
Calories
Weight
30-Nov-2015
Calories
Average Weekly Weight Change
0.4
Weight
7-Dec-2015
Calories
Weight
14-Dec-2015
Calories
Weight
21-Dec-2015
Calories
Weight
28-Dec-2015
Calories
Average Weekly Weight Change
0.0
Weight
4-Jan-2016
Calories
Weight
11-Jan-2016
Calories
Weight
18-Jan-2016
Calories
Weight
25-Jan-2016
Calories
Average Weekly Weight Change
0.0
Weight
1-Feb-2016
Calories
Weight
8-Feb-2016
Calories
Weight
15-Feb-2016
Calories

Sat.

Sun

TDEE Average

TDEE Average

TDEE Average

Weight
Calories
Average Weekly
Weight
29-Feb-2016
Calories
Weight
7-Mar-2016
Calories
Weight
14-Mar-2016
Calories
Weight
21-Mar-2016
Calories
Average Weekly
Weight
28-Mar-2016
Calories
Weight
4-Apr-2016
Calories
Weight
11-Apr-2016
Calories
Weight
18-Apr-2016
Calories
Average Weekly
Weight
25-Apr-2016
Calories
Weight
2-May-2016
Calories
Weight
9-May-2016
Calories
Weight
16-May-2016
Calories
Average Weekly
Weight
23-May-2016
Calories
Weight
30-May-2016
Calories
Weight
6-Jun-2016
Calories
Weight
13-Jun-2016
Calories
Average Weekly
Weight
20-Jun-2016
Calories
Weight
27-Jun-2016
Calories
Weight
4-Jul-2016
Calories
Weight
11-Jul-2016
Calories
Average Weekly
22-Feb-2016

Weight Change

0.0

TDEE Average

Weight Change

0.0

TDEE Average

Weight Change

0.0

TDEE Average

Weight Change

0.0

TDEE Average

Weight Change

0.0

TDEE Average

Weight Change

0.0

TDEE Average

Weight
Calories
Weight
25-Jul-2016
Calories
Weight
1-Aug-2016
Calories
Weight
8-Aug-2016
Calories
Average Weekly
Weight
15-Aug-2016
Calories
Weight
22-Aug-2016
Calories
Weight
29-Aug-2016
Calories
Weight
5-Sep-2016
Calories
Average Weekly
Weight
12-Sep-2016
Calories
Weight
19-Sep-2016
Calories
Weight
26-Sep-2016
Calories
Weight
3-Oct-2016
Calories
Average Weekly
Weight
10-Oct-2016
Calories
Weight
17-Oct-2016
Calories
Weight
24-Oct-2016
Calories
Weight
31-Oct-2016
Calories
Average Weekly
Weight
7-Nov-2016
Calories
Weight
14-Nov-2016
Calories
Weight
21-Nov-2016
Calories
Weight
28-Nov-2016
Calories
Average Weekly
18-Jul-2016

Weight Change

0.0

TDEE Average

Weight Change

0.0

TDEE Average

Weight Change

0.0

TDEE Average

Weight Change

0.0

TDEE Average

Weight Change

0.0

TDEE Average

Weight

Avg.
135.9
1850
135.9
0
137.3
0
137.3
0
TDEE Average
137.3
0
137.3
0
137.3
0
137.3
0
TDEE Average
137.3
0
137.3
0
137.3
0
137.3
0
TDEE Average
137.3
0
137.3
0
137.3
0

0.7
1.0
0.0

TDEE
1900
1900

1.4
1.0
0.0

1900
1900
1900

0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900

5
5
0
0
2
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TDEE

TDEE

TDEE

TDEE

TDEE

TDEE

137.3
0
Average
137.3
0
137.3
0
137.3
0
137.3
0
Average
137.3
0
137.3
0
137.3
0
137.3
0
Average
137.3
0
137.3
0
137.3
0
137.3
0
Average
137.3
0
137.3
0
137.3
0
137.3
0
Average
137.3
0
137.3
0
137.3
0
137.3
0
Average

0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TDEE

TDEE

TDEE

TDEE

TDEE

137.3
0
137.3
0
137.3
0
137.3
0
Average
137.3
0
137.3
0
137.3
0
137.3
0
Average
137.3
0
137.3
0
137.3
0
137.3
0
Average
137.3
0
137.3
0
137.3
0
137.3
0
Average
137.3
0
137.3
0
137.3
0
137.3
0
Average

0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900
0.0
1900
0.0
`
0.0

1900
1900

0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900
0.0
1900
0.0
1900
0.0
1900
0.0
1900
1900

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

12/29/2014
1/5/2015
1/12/2015
1/19/2015
1/26/2015
2/2/2015
2/9/2015
2/16/2015
2/23/2015
3/2/2015
3/9/2015
3/16/2015
3/23/2015
3/30/2015
4/6/2015
4/13/2015
4/20/2015
4/27/2015
5/4/2015
5/11/2015
5/18/2015
5/25/2015
6/1/2015
6/8/2015
6/15/2015
6/22/2015
6/29/2015
7/6/2015
7/13/2015
7/20/2015
7/27/2015
8/3/2015
8/10/2015
8/17/2015
8/24/2015
8/31/2015
9/7/2015
9/14/2015
9/21/2015
9/28/2015
10/5/2015
10/12/2015
10/19/2015
10/26/2015
11/2/2015
11/9/2015
11/16/2015
11/23/2015
11/30/2015
12/7/2015
12/14/2015
12/21/2015

Sedentary
Moderate
Active

lbs
kgs

-3
-2.5
-2
-1.5
-1
-0.5
0

12/28/2015
1/4/2016
1/11/2016
1/18/2016
1/25/2016
2/1/2016
2/8/2016
2/15/2016
2/22/2016
2/29/2016
3/7/2016
3/14/2016
3/21/2016
3/28/2016
4/4/2016
4/11/2016
4/18/2016
4/25/2016
5/2/2016
5/9/2016
5/16/2016
5/23/2016
5/30/2016
6/6/2016
6/13/2016
6/20/2016
6/27/2016
7/4/2016
7/11/2016
7/18/2016
7/25/2016
8/1/2016
8/8/2016
8/15/2016
8/22/2016
8/29/2016
9/5/2016
9/12/2016
9/19/2016
9/26/2016
10/3/2016
10/10/2016
10/17/2016
10/24/2016
10/31/2016
11/7/2016
11/14/2016
11/21/2016
11/28/2016
12/5/2016
12/12/2016
12/19/2016

12/26/2016
1/2/2017
1/9/2017
1/16/2017
1/23/2017
1/30/2017
2/6/2017
2/13/2017
2/20/2017
2/27/2017
3/6/2017
3/13/2017
3/20/2017
3/27/2017
4/3/2017
4/10/2017
4/17/2017
4/24/2017
5/1/2017
5/8/2017
5/15/2017
5/22/2017
5/29/2017
6/5/2017
6/12/2017
6/19/2017
6/26/2017
7/3/2017
7/10/2017
7/17/2017
7/24/2017
7/31/2017
8/7/2017
8/14/2017
8/21/2017
8/28/2017
9/4/2017
9/11/2017
9/18/2017
9/25/2017
10/2/2017
10/9/2017
10/16/2017
10/23/2017
10/30/2017
11/6/2017
11/13/2017
11/20/2017
11/27/2017
12/4/2017
12/11/2017
12/18/2017

12/25/2017
1/1/2018
1/8/2018
1/15/2018
1/22/2018
1/29/2018
2/5/2018
2/12/2018
2/19/2018
2/26/2018
3/5/2018
3/12/2018
3/19/2018
3/26/2018
4/2/2018
4/9/2018
4/16/2018
4/23/2018
4/30/2018
5/7/2018
5/14/2018
5/21/2018
5/28/2018
6/4/2018
6/11/2018
6/18/2018
6/25/2018
7/2/2018
7/9/2018
7/16/2018
7/23/2018
7/30/2018
8/6/2018
8/13/2018
8/20/2018
8/27/2018
9/3/2018
9/10/2018
9/17/2018
9/24/2018
10/1/2018
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10/22/2018
10/29/2018
11/5/2018
11/12/2018
11/19/2018
11/26/2018
12/3/2018
12/10/2018
12/17/2018

12/24/2018
12/31/2018
1/7/2019
1/14/2019
1/21/2019
1/28/2019
2/4/2019
2/11/2019
2/18/2019
2/25/2019
3/4/2019
3/11/2019
3/18/2019
3/25/2019
4/1/2019
4/8/2019
4/15/2019
4/22/2019
4/29/2019
5/6/2019
5/13/2019
5/20/2019
5/27/2019
6/3/2019
6/10/2019
6/17/2019
6/24/2019
7/1/2019
7/8/2019
7/15/2019
7/22/2019
7/29/2019
8/5/2019
8/12/2019
8/19/2019
8/26/2019
9/2/2019
9/9/2019
9/16/2019
9/23/2019
9/30/2019
10/7/2019
10/14/2019
10/21/2019
10/28/2019
11/4/2019
11/11/2019
11/18/2019
11/25/2019
12/2/2019
12/9/2019
12/16/2019

12/23/2019
12/30/2019
1/6/2020
1/13/2020
1/20/2020
1/27/2020
2/3/2020
2/10/2020
2/17/2020
2/24/2020
3/2/2020
3/9/2020
3/16/2020
3/23/2020
3/30/2020
4/6/2020
4/13/2020
4/20/2020
4/27/2020
5/4/2020
5/11/2020
5/18/2020
5/25/2020
6/1/2020
6/8/2020
6/15/2020
6/22/2020
6/29/2020
7/6/2020
7/13/2020
7/20/2020
7/27/2020
8/3/2020
8/10/2020
8/17/2020
8/24/2020
8/31/2020
9/7/2020
9/14/2020
9/21/2020
9/28/2020
10/5/2020
10/12/2020
10/19/2020
10/26/2020
11/2/2020
11/9/2020
11/16/2020
11/23/2020
11/30/2020
12/7/2020
12/14/2020

12/21/2020
12/28/2020
1/4/2021
1/11/2021
1/18/2021
1/25/2021
2/1/2021
2/8/2021
2/15/2021
2/22/2021
3/1/2021
3/8/2021
3/15/2021
3/22/2021
3/29/2021
4/5/2021
4/12/2021
4/19/2021
4/26/2021
5/3/2021
5/10/2021
5/17/2021
5/24/2021
5/31/2021
6/7/2021
6/14/2021
6/21/2021
6/28/2021
7/5/2021
7/12/2021
7/19/2021
7/26/2021
8/2/2021
8/9/2021
8/16/2021
8/23/2021
8/30/2021
9/6/2021
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10/4/2021
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11/1/2021
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12/20/2021
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1/3/2022
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2/28/2022
3/7/2022
3/14/2022
3/21/2022
3/28/2022
4/4/2022
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5/2/2022
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5/16/2022
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5/30/2022
6/6/2022
6/13/2022
6/20/2022
6/27/2022
7/4/2022
7/11/2022
7/18/2022
7/25/2022
8/1/2022
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9/5/2022
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10/3/2022
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12/19/2022
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1/2/2023
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3/6/2023
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4/3/2023
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5/1/2023
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5/29/2023
6/5/2023
6/12/2023
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7/31/2023
8/7/2023
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8/21/2023
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9/4/2023
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9/25/2023
10/2/2023
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10/30/2023
11/6/2023
11/13/2023
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12/4/2023
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12/18/2023
12/25/2023
1/1/2024
1/8/2024
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2/5/2024
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3/4/2024
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3/25/2024
4/1/2024
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6/3/2024
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7/1/2024
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7/29/2024
8/5/2024
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10/28/2024
11/4/2024
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12/16/2024
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12/15/2025
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12/7/2026

12/14/2026
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11/8/2027
11/15/2027
11/22/2027
11/29/2027
12/6/2027

12/13/2027
12/20/2027
12/27/2027
1/3/2028
1/10/2028
1/17/2028
1/24/2028
1/31/2028
2/7/2028
2/14/2028
2/21/2028
2/28/2028
3/6/2028
3/13/2028
3/20/2028
3/27/2028
4/3/2028
4/10/2028
4/17/2028
4/24/2028
5/1/2028
5/8/2028
5/15/2028
5/22/2028
5/29/2028
6/5/2028
6/12/2028
6/19/2028
6/26/2028
7/3/2028
7/10/2028
7/17/2028
7/24/2028
7/31/2028
8/7/2028
8/14/2028
8/21/2028
8/28/2028
9/4/2028
9/11/2028
9/18/2028
9/25/2028
10/2/2028
10/9/2028
10/16/2028
10/23/2028
10/30/2028
11/6/2028
11/13/2028
11/20/2028
11/27/2028
12/4/2028

12/11/2028
12/18/2028
12/25/2028
1/1/2029
1/8/2029
1/15/2029
1/22/2029
1/29/2029
2/5/2029
2/12/2029
2/19/2029
2/26/2029
3/5/2029
3/12/2029
3/19/2029
3/26/2029
4/2/2029
4/9/2029
4/16/2029
4/23/2029
4/30/2029
5/7/2029
5/14/2029
5/21/2029
5/28/2029
6/4/2029
6/11/2029
6/18/2029
6/25/2029
7/2/2029
7/9/2029
7/16/2029
7/23/2029
7/30/2029
8/6/2029
8/13/2029
8/20/2029
8/27/2029
9/3/2029
9/10/2029
9/17/2029
9/24/2029
10/1/2029
10/8/2029
10/15/2029
10/22/2029
10/29/2029
11/5/2029
11/12/2029
11/19/2029
11/26/2029
12/3/2029

12/10/2029
12/17/2029
12/24/2029
12/31/2029
1/7/2030
1/14/2030
1/21/2030
1/28/2030
2/4/2030
2/11/2030
2/18/2030
2/25/2030
3/4/2030
3/11/2030
3/18/2030
3/25/2030
4/1/2030
4/8/2030
4/15/2030
4/22/2030
4/29/2030
5/6/2030
5/13/2030
5/20/2030
5/27/2030
6/3/2030
6/10/2030
6/17/2030
6/24/2030
7/1/2030
7/8/2030
7/15/2030
7/22/2030
7/29/2030
8/5/2030
8/12/2030
8/19/2030
8/26/2030
9/2/2030
9/9/2030
9/16/2030
9/23/2030
9/30/2030
10/7/2030
10/14/2030
10/21/2030
10/28/2030
11/4/2030
11/11/2030
11/18/2030
11/25/2030
12/2/2030

12/9/2030
12/16/2030
12/23/2030
12/30/2030
1/6/2031
1/13/2031
1/20/2031
1/27/2031
2/3/2031
2/10/2031
2/17/2031
2/24/2031
3/3/2031
3/10/2031
3/17/2031
3/24/2031
3/31/2031
4/7/2031
4/14/2031
4/21/2031
4/28/2031
5/5/2031
5/12/2031
5/19/2031
5/26/2031
6/2/2031
6/9/2031
6/16/2031
6/23/2031
6/30/2031
7/7/2031
7/14/2031
7/21/2031
7/28/2031
8/4/2031
8/11/2031
8/18/2031
8/25/2031
9/1/2031
9/8/2031
9/15/2031
9/22/2031
9/29/2031
10/6/2031
10/13/2031
10/20/2031
10/27/2031
11/3/2031
11/10/2031
11/17/2031
11/24/2031
12/1/2031

12/8/2031
12/15/2031
12/22/2031
12/29/2031
1/5/2032
1/12/2032
1/19/2032
1/26/2032
2/2/2032
2/9/2032
2/16/2032
2/23/2032
3/1/2032
3/8/2032
3/15/2032
3/22/2032
3/29/2032
4/5/2032
4/12/2032
4/19/2032
4/26/2032
5/3/2032
5/10/2032
5/17/2032
5/24/2032
5/31/2032
6/7/2032
6/14/2032
6/21/2032
6/28/2032
7/5/2032
7/12/2032
7/19/2032
7/26/2032
8/2/2032
8/9/2032
8/16/2032
8/23/2032
8/30/2032
9/6/2032
9/13/2032
9/20/2032
9/27/2032
10/4/2032
10/11/2032
10/18/2032
10/25/2032
11/1/2032
11/8/2032
11/15/2032
11/22/2032
11/29/2032

12/6/2032
12/13/2032
12/20/2032
12/27/2032
1/3/2033
1/10/2033
1/17/2033
1/24/2033
1/31/2033
2/7/2033
2/14/2033
2/21/2033
2/28/2033
3/7/2033
3/14/2033
3/21/2033
3/28/2033
4/4/2033
4/11/2033
4/18/2033
4/25/2033
5/2/2033
5/9/2033
5/16/2033
5/23/2033

Calories
kJ