Google Sheets Tracker Layout for Fat Loss & Muscle Maintenance
Sheet 1: Dashboard (Progress Overview)
• Current Weight (kg)
• Current Body Fat (%)
• Lean Mass (kg)
• Fat Mass (kg)
• Weekly Weight Change (kg)
• Weekly Body Fat Change (%)
• Progress Graph: Weight over Time
• Progress Graph: Body Fat % over Time
Sheet 2: Body Metrics Log
Date Weight (kg) Body Fat (%) Lean Mass (kg) Fat Mass (kg)
yyyy-mm-dd
Sheet 3: Workout Log
Weight
Date Day Workout Type Exercise Sets Reps Notes
Used (kg)
yyyy- Upper Body -
Monday Bench Press
mm-dd Push
yyyy- Lower Body - Barbell Back
Tuesday
mm-dd Quads/Glutes Squat
yyyy- Upper Body - Pull
Wednesday Deadlifts
mm-dd + Core
yyyy- Full Body
Friday Front Squat
mm-dd Strength
yyyy- Sprint
Saturday HIIT + Core
mm-dd Intervals
1
Sheet 4: Calories & Macros Tracker
Carbs Fats
Calories Calories Protein Protein Carbs Fats
Date Target Target
Target Consumed Target (g) (g) (g) (g)
(g) (g)
yyyy-
mm-
dd
Sheet 5: Weekly Summary
Avg Weight Avg Body Fat Avg Avg Avg
Avg Calories
Week Weight Change Body Change Protein Carbs Fats
Consumed
(kg) (kg) Fat (%) (%) (g) (g) (g)
Week
1
Week
2
Additional Features to Add in Sheets:
• Conditional formatting to highlight when calories/macros are on or off target.
• Auto-calculated lean mass and fat mass based on weight and body fat % inputs.
• Progress charts that auto-update weekly.
Would you like me to: - Build the actual Google Sheet and send you a shareable link? - Or provide a
downloadable Excel version if you prefer offline tracking?
Let me know and I can create it for you right away!
