FITNESS PROGRESS CHART for WOMEN

Height (m) 1
Instructions: Replace the sample data in the first five columns and in the Height boxes to the right. The last four (gray) columns will be calculated for you using
formulas. Then, see your progress by looking at the MEASUREMENTS, WEIGHT & BMI, and WEIGHT & BODY FAT charts on the other worksheets. For more Height (cm) 68
information on formulas or using data in charts, see Excel Help.
Total (cm) 168

Estimated Lean Body Estimated Body Fat Estimated Body Fat Estimated Body Mass
Date Weight (kg) Chest (cm) Waist (cm) Hips (cm) Wrist (cm) Forearm (cm) Weight Weight Percentage Index (BMI)
8/25/2013 63.50 81.30 78.74 101.60 17.27 29.21 47.08 16.42 25.86 22.50
9/1/2013 63.50 81.30 78.74 100.33 17.02 29.21 47.12 16.38 25.79 22.50
9/8/2013 63.00 81.30 78.74 100.33 17.02 29.21 46.76 16.24 25.79 22.32
9/15/2013 63.00 81.30 71.12 99.06 16.00 27.94 46.87 16.13 25.60 22.32
9/22/2013 63.00 81.30 71.12 99.06 16.00 27.94 46.87 16.13 25.60 22.32
9/29/2013 62.60 81.30 71.12 99.06 16.00 27.94 46.58 16.02 25.60 22.18
10/6/2013 62.10 81.30 71.12 96.52 16.00 27.94 46.32 15.78 25.41 22.00
10/13/2013 61.70 80.00 69.85 96.52 16.00 27.94 46.07 15.63 25.34 21.86
10/20/2013 61.20 80.00 69.22 95.89 16.00 26.67 45.65 15.55 25.41 21.68
10/27/2013 61.20 80.00 68.68 93.98 16.00 26.67 45.75 15.45 25.25 21.68
11/3/2013 60.80 78.70 68.68 93.98 16.00 25.40 45.36 15.44 25.40 21.54
11/10/2013 60.30 78.70 68.68 93.98 15.75 25.40 44.98 15.32 25.41 21.36
11/17/2013 59.90 78.70 68.68 91.44 15.75 25.40 44.80 15.10 25.22 21.22
11/24/2013 59.00 78.70 66.04 91.44 15.75 25.40 44.21 14.79 25.07 20.90
12/1/2013 59.00 78.70 66.04 91.44 15.75 25.40 44.21 14.79 25.07 20.90
12/8/2013 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
12/15/2013 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
12/22/2013 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
12/29/2013 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
1/5/2014 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
1/12/2014 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
1/19/2014 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
1/26/2014 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
2/2/2014 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
2/9/2014 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
2/16/2014 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73
2/23/2014 58.50 78.70 66.04 88.90 15.24 24.13 43.83 14.67 25.08 20.73

Page 1 of 4
 MEASUREMENTS
120.00

100.00

80.00

60.00
cm

40.00

20.00

0.00
13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 014 4 4
01 201 201
4 4 4
01 201 201
4
01
4
/20 1/20 /20 /20 /20 /20 /20 3/20 /20 7/20 3/20 /20 7/20 /20 1/20 /20 /20 /20 /20 /2 /2 / / /2 / / /2
5 / /8 15 2 9 /6 1 0 2 / 10 1 4 / /8 15 2 9 /5 2 9 6 /2 /9 6 3
8/
2 9 9 9/ 9/
2
9/
2 10 / /2 / 11 /
11
/ /2 12 12 / /2 /2 1 1/1 1/1 1/2 2 2 2/
1
2/
2
10 10 10 11 11 12 12 12

Chest (cm) Waist (cm) Hips (cm) Wrist (cm) Forearm (cm)
 WEIGHT & BMI
64.00 23.00

63.00
22.50

62.00
22.00

61.00

21.50

60.00

BMI
kg

21.00

59.00

20.50
58.00

20.00
57.00

56.00 19.50
13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 14 14 14 14 14 14 14 14
/20 1/20 /20 /20 /20 /20 /20 3/20 /20 7/20 3/20 /20 7/20 /20 1/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20
5 / /8 15 2 9 /6 1 0 2 / 10 1 4 / /8 15 2 9 /5 2 9 6 /2 /9 6 3
8/
2 9 9 9/ 9/
2
9/
2 10 / /2 0/ 11 11/ 11
/ /2 12 12 12/ 12/2 12/2 1 1/1 1/1 1/2 2 2 2/
1
2/
2
10 10 1 11

Weight (kg) Estimated Body Mass Index (BMI)

 WEIGHT & BODY FAT
17.00 26.00

16.50 25.80

16.00 25.60

15.50 25.40

body fat percentage

kg

15.00 25.20

14.50 25.00

14.00 24.80

13.50 24.60
13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 13 14 14 14 14 14 14 14 14
/20 1/20 /20 /20 /20 /20 /20 3/20 /20 7/20 3/20 /20 7/20 /20 1/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20
5 / /8 15 2 9 /6 1 0 2 / 10 1 4 / /8 15 2 9 /5 2 9 6 /2 /9 6 3
8/
2 9 9 9/ 9/
2
9/
2 10 / /2 0/ 11 11/ 11
/ /2 12 12 12/ 12/2 12/2 1 1/1 1/1 1/2 2 2 2/
1
2/
2
10 10 1 11

Estimated Body Fat Weight Estimated Body Fat Percentage