Body Measurements Tracker in Google Sheets

The Body Measurements Tracker in Google Sheets records 8 metrics per session – weight, body fat percentage, chest, waist, hips, arms and thighs – across a 16-column log, and turns them into 4 auto-updating charts and 1 live summary card. Setup takes under 10 minutes: replace the 15 sample rows with your own sessions and every chart, formula and card refreshes by itself.

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Please note: this template is a logging and charting spreadsheet only. It does not provide medical, nutritional or fitness advice, and it does not set targets for you. Speak to a qualified professional about what your numbers mean.

🔑 Key Features of the Body Measurements Tracker in Google Sheets

• 📏 Eight measurements on one row. Each session captures Date, Phase, Time of Day, Weight (lbs), Body Fat %, Chest, Waist, Hips, Arms and Thighs. Everything sits on a single line so a session takes about thirty seconds to enter and nothing is spread across extra tabs.
• 🧮 Five automatic columns. Entry ID, Total Inches (the sum of your five body-part measurements), Weight Change, Waist Change and Trend are formulas. You never type into them – they fill themselves the moment a new row appears.
• 📉 Session-over-session change. Weight Change and Waist Change compare each row against the previous session, so a -1.8 lb or -0.4 in movement is visible without any mental arithmetic.
• 🎯 One large Latest Weight card. The card at the top left always reads your most recent logged weight – 176.6 lb in the sample data – and updates the instant you add a row at the bottom.
• 📊 Four charts wired straight to the data. Sessions by Phase, Sessions by Trend, Weight Over Time and Waist & Chest Over Time read rows 16 to 1000 directly. There are no hidden helper tables anywhere in the file.
• 🏷️ Phase and Time of Day dropdowns. Both pull from a List tab covering rows 2 to 500. Add Recomp or Fasted to the List tab and it appears in the dropdown immediately – no re-setup, no script edit.
• 🔄 Metric or imperial. The template ships in lbs and inches. Change the column headers to kg and cm, enter metric values, and every formula behaves identically.
• 🎨 Colours in one place. The palette lives in a single const C block, so re-theming the whole tracker is one edit rather than fifty cell-by-cell changes.

📦 What’s Inside the Body Measurements Tracker in Google Sheets

The file ships with three visible tabs plus a List tab that feeds the dropdowns. Here is what each one does.

Page 1: Tracker – Latest Weight card, charts and session log

The main working sheet. A full-height Latest Weight card sits on the left, followed by four charts: Sessions by Phase, Sessions by Trend, Weight Over Time and Waist & Chest Over Time. Beneath them runs the session log with Entry ID, Date, Phase, Time of Day, Weight (lbs), Body Fat %, Chest, Waist, Hips, Arms, Thighs, Total Inches, Weight Change, Waist Change, Trend and Notes. Body Fat % is colour-scaled, Phase is shown as a coloured chip, and Trend prints Start, Down ▼ or Up ▲.

Page 2: How to Use – setup and customisation notes

A plain-language walkthrough covering how to log a session, which columns are formulas, how the Latest Weight card behaves, how the List-tab dropdowns expand, and the one-time ten-second step for turning the Phase and Time of Day dropdowns into coloured chips. It also explains the lbs/inches to kg/cm switch and where the colour constants live.

Page 3: Explore More Templates – catalogue and coupon

A short in-file catalogue of related NextGenTemplates trackers and dashboards with direct product links, plus a WELCOME15 coupon code for 15% off your next purchase and shortcuts to the main template categories.

📊 Body Measurements Tracker in Google Sheets vs. an Excel Workbook vs. a Paid Fitness App

For anyone who wants a measurement log they can actually see, edit and keep without paying a monthly app fee, the Body Measurements Tracker in Google Sheets sits in the sweet spot.

👥 Who This Template Is For – and Who It’s Not For

✅ This template is built for:

• People logging weight and body-part measurements on a weekly or fortnightly schedule who want the numbers in one place.
• Lifters and gym-goers who work in phases (bulking, cutting, maintenance) and want each session tagged with its phase.
• Coaches and personal trainers who want one shareable Google Sheets link per client instead of a folder of screenshots.
• Anyone leaving a subscription fitness app who wants to keep their history in a file they own.

❌ This template is NOT for:

• Anyone looking for medical, nutritional or training advice – this is a log and a set of charts, nothing more.
• People who want automatic sync from a smart scale or wearable. Entries are typed in by hand.
• Calorie and macro logging – use the Calorie & Macro Tracker in Google Sheets for that.
• Gyms managing members and billing – the Gym Membership Tracker in Google Sheets is the right tool there.

⚙️ How to Use the Body Measurements Tracker in Google Sheets

1. Open the PDF in your download and click the Google Sheets copy link to create your own editable copy in Drive.
2. Pick a fixed schedule – weekly or every two weeks – and measure under the same conditions each time, ideally first thing in the morning.
3. Replace the 15 sample rows with your own sessions. Fill Date, Phase, Time of Day, Weight, Body Fat % and the five body-part columns.
4. Leave Entry ID, Total Inches, Weight Change, Waist Change and Trend alone – they are formulas and fill themselves.
5. Add each new session as a row at the bottom. The Latest Weight card and all four charts update instantly.
6. Optional, ten seconds: select column C, then Data, Data validation, click the rule, Advanced options, Display style Chip, to get the coloured pills shown in the screenshots.
7. To add a new Phase or Time of Day value, type it on the List tab – the dropdowns pick it up automatically.

💼 Real-World Use Cases

Daniel is a software engineer who lifts four mornings a week. He logs a session every Monday before breakfast, tags it Cutting or Maintenance, and uses the Waist & Chest Over Time chart to check that his waist is coming down while his chest holds – something the scale alone never told him.

Priya coaches eleven online clients. Each client gets their own copy of the Body Measurements Tracker in Google Sheets, shared by link. On review calls she opens the Weight Over Time chart on her phone instead of scrolling through a chat thread of photos.

Marcus cancelled a $14.99-a-month fitness app after two years and wanted his measurement history somewhere he controlled. He pasted three years of readings into the log, and the Trend column and charts rebuilt the whole picture in one afternoon.

❓ Frequently Asked Questions

What does the Body Measurements Tracker in Google Sheets actually track?

The Body Measurements Tracker in Google Sheets tracks weight, body fat percentage and five body-part measurements – chest, waist, hips, arms and thighs – along with Phase, Time of Day and free-text notes. Total Inches, Weight Change, Waist Change and Trend are calculated for you.

How long does setup take?

Under ten minutes. Open the PDF, click the copy link, delete the 15 sample rows and enter your first session. The Body Measurements Tracker in Google Sheets needs no add-ons, no macros and no permissions beyond your own Google Drive.

Can I use kilograms and centimetres instead?

Yes. The Body Measurements Tracker in Google Sheets ships in lbs and inches, but every formula is unit-agnostic. Change the column headers to kg and cm, enter metric values, and Total Inches, Weight Change, Waist Change and the charts all behave the same way.

How does this compare to a paid fitness app?

MyFitnessPal Premium and Fitbit Premium cost roughly $120 to $240 a year and keep your history inside their account. The Body Measurements Tracker in Google Sheets is a one-time $6.99 purchase, the file lives in your own Drive, and you can add columns the app would never offer.

Does it sync with a smart scale or wearable?

No. The Body Measurements Tracker in Google Sheets is a manual log by design – you type each session in. That is what keeps it free of connectors, permissions and vendor lock-in, and it is why the file opens instantly on any device.

Does this template give health or weight-loss advice?

No. The Body Measurements Tracker in Google Sheets records numbers and draws charts. It does not interpret results, recommend targets, or offer medical, nutritional or training guidance. Please consult a qualified professional about your own health.

How many sessions can it hold?

The formulas and charts are built out to row 1000 and the List-tab dropdowns run to row 500, so the Body Measurements Tracker in Google Sheets comfortably holds well over a decade of weekly logging without any rework.

👤 About the Author

Built by PK – Microsoft Certified Professional with 15+ years of Excel, Google Sheets and Power BI experience. Founder of NextGenTemplates, reaching 300K+ subscribers across YouTube channels (@PK-AnExcelExpert, @NextGenTemplates, @NeoTechNavigators). Every template is hand-built and tested before release.

🔗 Explore Related Templates

• Calorie & Macro Tracker in Google Sheets – the intake side of the same picture; pair it with this tracker to see food and measurements together.
• Water Intake Tracker in Google Sheets – daily hydration logging, and the reason a morning weigh-in can swing two pounds.
• Weight Loss Tracker in Google Sheets – a weight-only log if you do not want the five body-part columns.
• Gym Personal Records (PR) Tracker in Google Sheets – track what you lift alongside how you measure.
• Habit Tracker in Google Sheets – keep the routine that produces the measurements.

Browse the full range of Google Sheets Dashboards and Tracker Templates for more one-time-purchase tools.

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📅 Last updated: August 2026