excel weight loss tracker skifold measurement

Abdominal: vertical fold 2cm to the right of the navel.Chest: diagonal fold half the distance between anterior axillary line and the nipple.Retake each site in order to obtain accurate readings.

Wait 1 to 2 seconds after releasing caliber, record closest 0.5mm. When skin fold is pinched, the practitioner should be taking reading at the middle of the pinched skin, not apex or base. The participant must relax the muscle group that is being assessed. Caliber needs to be perpendicular to the site analyzed. Measurements are taken on the right side of body. Any caliper that looks the exact same as that one should work, but others may not if the table translation is not the same.Īny questions/comments/feedback are welcome.3-Site Skinfold (Jackson & Pollock) Protocol PurposeĮstimate body fat % based on measurements of subcutaneous fat. That number is translated to a body fat % via tables provided with the caliper, which I have re-created in the spreadsheet. When you take a measurement, it is a number in millimeters. Lastly, here is the $5 caliper that you need to use to make everything work. If you delete those, you will break those formulas.

Has reference tables & data that are required by formulas on other tabs. Has links to buy/use the standard $5 caliper needed for this to work, as well as links to the manual & a reference video with instructions on how to take a proper body fat measurement. they will change as you change.ĥ - 'Food List & Suggestions': Just a basic healthy food list for nowĦ - 'Supplements': Just a basic suggested supplement list for nowħ - 'Reference': Defines terms & formulas used. I've also made a 'Goal Date' column so you can see the estimated date when you will reach each milestone if your progress is consistent.Ĥ - 'Current Macros': This is basically going to show you what your detailed IIFYM macros are for your latest logged data - i.e. You will also see a table that shows your projected bodyweight for various body fat percentages, as well as an estimate of how many pounds you need to lose, and how many months it will take to get there. You will see updated figures to see how you need to eat to continue changing your weight, based on your latest logged data. You will also see an overall progress report that tells you how much your weight, body fat %, fat free mass & fat mass have changed since you started logging data. The top row is greyed out & does not need to be edited, as it will take your initial weight & caliper measurement from the 'Start Here' tab.ģ - 'Progress Report': Here you will see all of your current statistics, based on your latest scale weight & caliper measurement. NOTE: There is generic reference data here that you will replace with your own data. Once you've entered these 2 values, you will be also see the weight change from the previous week, as well as your current body fat %, fat free mass weight & fat mass weight. You just need to enter your scale weight & your caliper measurement (this does not equal your body fat % - more on this later). NOTE: There is generic reference data here that you will replace with your own data.Ģ - 'Weekly Log': Here you will enter values on the specified date each week to track your progress. You will see all of your relevant starting statistics here, based on the info you provided (includes BMR, TDEE, BMI, Body Fat %, etc), as well as how many calories will result in 1 lb lost, maintaining weight, and 1/2 lb gained.

Every cell that is greyed out is auto-calculated via a formula & does not need to be edited. You will be editing all the fields outlined in green with your personal data. Here's how this works, for anyone who wants to use it:Įach spreadsheet has 7 tabs at the bottom:ġ - 'Start Here': Enter your personal data & an initial weigh in date. I found logging progress helped with dietary adherence & hitting goals every week - having to log your weight & body fat regularly is key to keeping you on track, & not failing to meet your short & long term goals. I made this for anyone here who, like me, wants to track their body composition over time to monitor their progress. Please do not request that I share/let you edit the online master copy. Please use the 'File -> Import' or 'File -> Download' feature to make your own copy to use.

Excel weight loss tracker skifold measurement