FITNESS PROGRESS CHART for WOMEN

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 Height (m) 1
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 Err:508 Err:509 Err:508 22.50
9/1/2013 63.50 81.30 78.74 100.33 17.02 29.21 Err:508 Err:509 Err:508 22.50
9/8/2013 63.00 81.30 78.74 100.33 17.02 29.21 Err:508 Err:509 Err:508 22.32
9/15/2013 63.00 81.30 71.12 99.06 16.00 27.94 Err:508 Err:509 Err:508 22.32
9/22/2013 63.00 81.30 71.12 99.06 16.00 27.94 Err:508 Err:509 Err:508 22.32
9/29/2013 62.60 81.30 71.12 99.06 16.00 27.94 Err:508 Err:509 Err:508 22.18
10/6/2013 62.10 81.30 71.12 96.52 16.00 27.94 Err:508 Err:509 Err:508 22.00
10/13/2013 61.70 80.00 69.85 96.52 16.00 27.94 Err:508 Err:509 Err:508 21.86
10/20/2013 61.20 80.00 69.22 95.89 16.00 26.67 Err:508 Err:509 Err:508 21.68
10/27/2013 61.20 80.00 68.68 93.98 16.00 26.67 Err:508 Err:509 Err:508 21.68
11/3/2013 60.80 78.70 68.68 93.98 16.00 25.40 Err:508 Err:509 Err:508 21.54
11/10/2013 60.30 78.70 68.68 93.98 15.75 25.40 Err:508 Err:509 Err:508 21.36
11/17/2013 59.90 78.70 68.68 91.44 15.75 25.40 Err:508 Err:509 Err:508 21.22
11/24/2013 59.00 78.70 66.04 91.44 15.75 25.40 Err:508 Err:509 Err:508 20.90
12/1/2013 59.00 78.70 66.04 91.44 15.75 25.40 Err:508 Err:509 Err:508 20.90
12/8/2013 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
12/15/2013 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
12/22/2013 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
12/29/2013 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
1/5/2014 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
1/12/2014 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
1/19/2014 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
1/26/2014 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
2/2/2014 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
2/9/2014 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
2/16/2014 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73
2/23/2014 58.50 78.70 66.04 88.90 15.24 24.13 Err:508 Err:509 Err:508 20.73

Page 1 of 4
 MEASUREMENTS
120.00

100.00

80.00

60.00
cm

40.00

20.00

0.00
41518 41532 41546 41560 41574 41588 41602 41616 41630 41644 41658 41672 41686
41511 41525 41539 41553 41567 41581 41595 41609 41623 41637 41651 41665 41679 41693

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
kg BMI
21.00

59.00

20.50
58.00

20.00
57.00

56.00 19.50
41518 41532 41546 41560 41574 41588 41602 41616 41630 41644 41658 41672 41686
41511 41525 41539 41553 41567 41581 41595 41609 41623 41637 41651 41665 41679 41693

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

kg body fat percentage

15.00 25.20

14.50 25.00

14.00 24.80

13.50 24.60
41518 41532 41546 41560 41574 41588 41602 41616 41630 41644 41658 41672 41686
41511 41525 41539 41553 41567 41581 41595 41609 41623 41637 41651 41665 41679 41693

Estimated Body Fat Weight Estimated Body Fat Percentage