If you’re serious about your fitness goals, tracking your progress is one of the best things you can do. And guess what? You don’t need fancy apps or expensive software — Microsoft Excel can help you stay on top of your workouts, habits, and results with a simple, customizable fitness tracker.
In this post, we’ll walk you through how to create a simple fitness tracker in Excel — step-by-step.
Why Use Excel for Fitness Tracking?
Excel offers:
Easy customization
Visual progress (charts & graphs)
Simple data entry
Free and offline access
Whether you're tracking weight, workouts, or calories, Excel gives you full control over your fitness journal.
What You’ll Need
Microsoft Excel (or Google Sheets for an online version)
Basic Excel skills (typing, formatting, using formulas)
Your fitness goals and routine
Step-by-Step: Create Your Fitness Tracker
Step 1: Set Up Your Tracker Layout
Open a new Excel sheet and label your columns:
A B C D E F
Date Workout Duration Calories Steps Notes
These are just example columns — you can also include:
Weight
Water intake
Mood/energy levels
Sleep hours
Step 2: Enter Your Data
Start logging daily info.
Tip: Use Data Validation to create drop-down menus for workout types!
Step 3: Use Simple Formulas
Let Excel do the math:
Total Workout Time:
=SUM(C2:C31) (change range as needed)
Average Calories Burned:
=AVERAGE(D2:D31)
Step Count Total:
=SUM(E2:E31)
This gives you quick insights without manual calculation.
Step 4: Add a Progress Chart
Highlight your data (e.g., dates + calories), then:
Go to the Insert tab
Choose a Line Chart or Bar Chart
Customize labels and colors
Now you’ve got a visual representation of your progress — perfect for motivation!
Step 5: Customize Your Tracker
Make it personal:
Use colors to highlight workout days
Add conditional formatting to flag low activity days
Create a weekly summary at the bottom
Example:
| Week | Total Duration | Total Calories |
| ----------- | -------------- | -------------- |
| June Week 1 | 180 min | 1,500 |
Bonus: Turn It Into a Reusable Template
Once you’ve set it up:
Save it as “Fitness Tracker Template.xlsx”
Make a copy each month or week
Track different fitness goals as you grow
