Personal Fitness Tracker

Instructions: Fill in the details below including your current statistics and target goal that you want to achieve. Replace the sample data from
columns A until H. The last last column will be calculated for you using formulas. Then, see your progress by looking at the charts on the
other worksheets. Fonts will automatically change color according to the category of the reference table on the right. Recommended body
scale measure with body fat & VFA measurements: Tanita.

Name:
Age:
Height (cm): 170
Statistics: Current Goal
Weight (kg) Weight (kg)
BMI 0.00 BMI 0.00
Body Fat % Body Fat %
VFA VFA
Next Goal Target Date:

Average Estimated
Average
Visceral Fat Calories Weekly Body Body Mass
Date WW Weight (kg) Weekly Body Fat %
Area (VFA) Burn (kJ) Fat % Index (BMI)
Weight in kg

3/31/2008 14 68.70 68.07 9 200.00 19.40 18.43 23.77 BMI Reference

4/1/2008 67.80 9 250.00 17.70 23.46 Category BMI range - kg/m2 BMI Prime
4/2/2008 68.30 9 300.00 18.40 23.63 Starvation less than 16.5 less than 0.60
4/3/2008 67.60 9 300.00 18.20 23.39 Underweight from 16.5 to 18.5 from 0.6 to 0.74
4/5/2008 68.00 9 1500.00 18.00 23.53 Normal from 18.5 to 25 from 0.74 to 1.0
4/6/2008 68.00 9 300.00 18.90 23.53 Overweight from 25 to 30 from 1.0 to 1.2
4/7/2008 15 67.40 67.35 9 200.00 17.00 16.85 23.32 Obese from 30 to 35 from 1.2 to 1.4
4/8/2008 67.20 8 0.00 16.20 23.25 Clinically Obese from 35 to 40 from 1.4 to 1.6
4/9/2008 67.40 9 330.00 16.80 23.32 Morbidly Obese greater than 40 greater than 1.6
4/10/2008 67.40 9 300.00 17.40 23.32
4/14/2008 16 67.60 67.50 9 500.00 17.20 16.68 23.39 Body Fat Reference
4/15/2008 67.60 9 0.00 16.70 23.39 Description Women Men
4/16/2008 67.40 9 400.00 17.10 23.32 Essential fat 12–15% 2–5%
4/17/2008 67.40 8 0.00 15.70 23.32 Athletes 16–20% 6–13%
4/21/2008 17 67.40 67.15 8 0.00 15.50 16.65 23.32 Fitness 21–24% 14–17%
4/22/2008 67.20 8 0.00 16.20 23.25 Acceptable 25–31% 18–25%
4/23/2008 66.80 8 200.00 17.70 23.11 Obese 32%+ 25%+
4/24/2008 67.20 9 300.00 17.20 23.25
4/28/2008 18 66.20 66.15 8 600.00 17.30 16.80 22.91 VFA Rating
4/29/2008 66.60 8 300.00 16.50 23.04 VFA Level Description
4/30/2008 66.20 8 200.00 16.10 22.91 1 - 12 Healthy
5/1/2008 65.60 8 300.00 17.30 22.70 13 - 59 Excess
5/5/2008 19 66.20 66.20 8 500.00 16.60 16.65 22.91
0.00
0.00
0.00
 Body Fat & Weight Chart

Average Weekly Body Fat %

19.00 68.50

18.50 68.00

Weight (kg)
Body Fat %

18.00 67.50

17.50 67.00

17.00 66.50

16.50 66.00

16.00 65.50

15.50 65.00
14 15 16 17 18 19
WW

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