52-Week Body Composition Tracker

A Google Sheets tracker that tells you whether your numbers actually moved - or just wobbled.

Your body composition scale gives you at least eight numbers every morning. What it doesn't tell you is which of them changed for real.

Those readings are noisy. Hydration, salt, sleep, a late meal, the time you stepped on - all of it moves the number by more than a genuine week of progress does. Read them day to day and you will see progress that isn't there, and miss progress that is. Most people quit something that was working, in a week that looked flat but wasn't.

This tracker does the reading for you.

It converts your body fat percentage into fat mass and lean mass in kilograms, so you can see plainly whether fat went down and whether muscle stayed. It averages every reading across seven days, so one bad morning can't mislead you. And it measures how much your own readings naturally wobble — then marks any change smaller than your personal wobble as noise rather than progress. That last part is the piece no app does for you.

What you get

A full year: 365 days of logging, 52 weekly summaries. Filled example spreadsheet.

Fat mass and lean mass in kg or lb, calculated from the readings you already take.

Rolling seven-day averages on every metric.

A plain-English verdict each week - on track, muscle slipping, genuinely plateaued, or simply too early to call.

Fat Loss Quality: the share of your total loss that came from fat, in one number.

Three charts that fill in as you log: fat against muscle, weight against its own average, and quality week by week.

Formula cells protected, so you can't accidentally break the maths.

What you need. Any body composition scale that reports weight and body fat percentage - it doesn't have to be ours. Four readings a week is enough for the maths to work. A free Google account.

What it isn't. Not a meal planner, a calorie counter, a workout log or a habit tracker. There are cheaper spreadsheets that bundle all of those. This one does a single thing none of them do: it tells you whether a week's change was real.

Instant access - you get your own private copy to keep. Your measurements stay in your Google account and are never sent to us. A measurement aid, not a medical device.