[{"data":1,"prerenderedAt":150},["ShallowReactive",2],{"page:\u002Ftools\u002Fbody-measurement-spreadsheet\u002F":3},{"id":4,"title":5,"authorId":6,"body":7,"description":131,"extension":132,"heroAlt":6,"heroHeight":6,"heroImage":6,"heroWidth":6,"kind":133,"locale":134,"meta":135,"navigation":136,"ownerApproved":137,"pageId":138,"path":139,"productFactIds":140,"relatedIds":141,"resourceAssets":142,"reviewStatus":144,"reviewedAt":6,"seo":145,"sources":146,"status":147,"stem":148,"__hash__":149},"pages\u002Fen\u002Fsheet.md","Body measurement spreadsheet with separate metric and imperial logs",null,{"type":8,"value":9,"toc":123},"minimark",[10,14,19,35,44,48,73,76,80,90,93,96,100,103,106],[11,12,13],"p",{},"Download the workbook and save a copy before your first entry. You can get the file without an account, an app installation or analytics consent.",[15,16,18],"h2",{"id":17},"what-is-in-the-workbook","What is in the workbook",[11,20,21,22,26,27,30,31,34],{},"The ",[23,24,25],"strong",{},"Instructions"," tab explains how to start. ",[23,28,29],{},"Metric"," records weight in kilograms and lengths in centimetres. ",[23,32,33],{},"Imperial"," records weight in pounds and lengths in inches. Each log has 104 blank rows and a separate charts tab. The workbook does not convert or combine the two logs.",[11,36,37,38,43],{},"Every row includes a date, weight, chest, waist, hips, left and right upper arm, left and right thigh, calf and notes. Use Notes for placement, stance, clothing and the calf side. Keep the same method for later entries; the ",[39,40],"site-page-link",{"label":41,"page-id":42},"body measurement guide","measure-guide"," explains how to choose repeatable landmarks.",[15,45,47],{"id":46},"record-your-first-session","Record your first session",[49,50,51,61,67,70],"ol",{},[52,53,54,55,57,58,60],"li",{},"Open the downloaded XLSX file in a spreadsheet application and choose ",[23,56,29],{}," or ",[23,59,33],{},".",[52,62,63,64,60],{},"Start on row 7. Enter a date recognized by your application. The workbook displays dates as ",[23,65,66],{},"YYYY-MM-DD",[52,68,69],{},"Enter positive numbers without unit symbols. Leave a cell blank when you did not measure that area. The file’s input rules reject zero because it is not a recorded body measurement; application support for these rules varies.",[52,71,72],{},"Add a short method note, then save your copy.",[11,74,75],{},"Enter subsequent sessions in date order on new rows. Keep the log’s column order and unit system. A value in inches pasted into a centimetre column is still the wrong unit, even if the spreadsheet accepts the number.",[15,77,79],{"id":78},"read-the-progress-charts","Read the progress charts",[11,81,82,83,57,86,89],{},"Open ",[23,84,85],{},"Metric charts",[23,87,88],{},"Imperial charts"," to view the matching log. Weight has its own chart. Chest, waist and hips share a length chart; arms, thighs and calf share another. Every chart labels its unit and reads rows 7–110. Each point is a dated measurement. Blank measurements are omitted instead of becoming zero.",[11,91,92],{},"The downloaded charts start empty. Their native XY series use numeric dates on the horizontal axis and measurements on the vertical axis. Entering or changing a measurement updates the corresponding chart in a compatible application. Keep dates in order and review pasted entries: pasting can bypass typing validation.",[11,94,95],{},"The file includes red highlights for invalid dates, missing dates beside measurements and non-positive numeric entries. Numbers may remove these highlights during import. Check your application’s import warnings and review entries manually if it removes rules. Neither validation nor highlighting can detect a number recorded in the wrong unit.",[15,97,99],{"id":98},"keep-and-extend-your-record","Keep and extend your record",[11,101,102],{},"Save the file where you want to keep your measurements. If you upload it to a cloud spreadsheet service, that service handles the uploaded copy. This website does not receive the measurements you enter in your downloaded file.",[11,104,105],{},"After 104 sessions, start a new copy or extend the chart sources and validation ranges in your spreadsheet application. Adding rows outside the supplied ranges does not automatically extend the charts. Keep an unchanged backup before editing the workbook structure.",[11,107,108,109,113,114,118,119,60],{},"For paper records, use the ",[39,110],{"label":111,"page-id":112},"printable measurement chart","chart",". The ",[39,115],{"label":116,"page-id":117},"app and spreadsheet comparison","comparison"," explains the tradeoffs between this workbook and ",[39,120],{"label":121,"page-id":122},"BodyLog","home",{"title":124,"searchDepth":125,"depth":125,"links":126},"",2,[127,128,129,130],{"id":17,"depth":125,"text":18},{"id":46,"depth":125,"text":47},{"id":78,"depth":125,"text":79},{"id":98,"depth":125,"text":99},"Download a blank XLSX tracker with dated measurement logs, fixed unit labels and native progress charts. Includes instructions and space for 104 sessions per log.","md","tool","en",{},true,false,"sheet","\u002Fen\u002Fsheet",[],[42,112,117,122],[143],"sheet-en","approved",{"title":5,"description":131},[],"published","en\u002Fsheet","020YecLjKJj59FQXy4nHTqaPxHzcCOtnNVHM84BnKhA",1793285410313]