Athlete’s Log & Fitness Calculators

I’ve tracked my fitness regimen for years. The earliest spreadsheet I could find was from 2005 and every year I end up reworking it, forgetting about it until the following year and making another one from scratch, instead; never really being satisfied with any of them. Hopefully, this year will be different, but first, some back story.

Three years ago, we bought a small house and moved to the country. From that point forward, I started taking my health and fitness levels a lot more seriously. I was doing really well, or so I thought, and then tragedy hit. My wife received a call from our doctor, telling her to get to the Emergency Room right away, because her kidneys were failing.

We felt our whole world crashing down. Over the next year we went to dozens of appointments and I went through a battery of tests, in order to determine my suitability as a donor. Thankfully, I was! Therefore, in October, 9 months after being told that she could die, my wife received my kidney and is now well on the road to recovery. In fact, my kidney is working better for her than it did for me and better than hers have in years, long before they started failing.

The journey was tough, but worth it, because my wife is still with me and it was through this struggle that I transformed myself. My casual fitness routine took on an urgency and sense of mortality I didn’t have before. I’m 47 now and I was classified as obese. That was a hard word to hear, because my entire life, I was skinny. I don’t know when the weight really crept up on me, but it did and I hadn’t noticed. So, while I was running steadily and weight lifting a little bit, I was still living a bit too dangerously. In order to give my wife the best possible outcome and ensure that there were no medical reasons I could be rejected as a donor for her, I took it up a notch.

I started a low salt diet, aiming for under 2000mg/day. That’s tough to do. I reduced my fat and cholesterol intake, increased my protein and watched everything I ate. I tracked it all with Lose It! and still do, every day. I lost over 50 pounds and I’ve kept it off. My running performance increased dramatically and I started looking at ways to improve my non-cardiovascular workouts, as well.

I’m 47 now and in the best shape of my life. I took the Cooper Test twice last week, once on the treadmill and once on the city streets. It was icy, but still gave me a good measure of where I stand. As it turns out, my performance now is equivalent to that of a very fit man 10 to 20 years younger than myself and even as fit as an average 20 year old and I haven’t even reached my peak performance, yet. I can’t wait to see what this summer brings.


When the new year rolled around, I incorporated all of what I learned and put into practice into a new spreadsheet, one I hope to keep me motivated and on track. I copied the data from all of my previous years into this sheet, so that I have one central location for my health information.

That’s where we are now. I’ve decided to share this spreadsheet with you and here it is: Athlete’s Log & Calculators and here’s what you will find:

Running Log:
Track your activity, whether it be runs, walks, workouts or random physical activities.

Running Log

Workout Routines:
Track your workouts. Specify the muscle groups, exercises, equipment needed, set and repetition information, times, rest periods, goals, instructions and notes.

Workout Routines

Speed Calculator:
Enter a time and distance and find out your resulting speed and pace. A scenario performance chart at the bottom provides what-if analysis for you in 15 second intervals from 1 minute to 2 hours, making this useful for just about every distance you can imagine from a quarter mile up to a marathon, provided you could actually finish a marathon in 2 hours, which has yet to be done.

Speed Calculator

Calorie Calculator:
Determine your BMR (Base Metabolic Rate) and VO2Max from the information you enter into the spreadsheet and then use the calculator to enter your average heart rate and length of time you worked out, in order to determine how many calories you burned.

Keep in mind that this will only be accurate if you can actually determine your average heart rate, because routines such as HIIT (High Intensity Interval Training) will make that difficult to determine. Steady-state runs and weight routines however, usually maintain a reasonably stable average heart rate.

As with the speed calculator, a performance chart at the bottom will provide you with what-if analysis.

Calorie Calculator

Health Data:
Track your cholesterol levels, blood pressure and pulse readings, determine your averages, track your body measurements and calculate body fat using the Jackson-Pollock 4 site method. I chose this method because it’s the most accurate way to determine body fat without requiring the assistance of a second person.

The ideal male physique is calculated using the John McCallum Formula.

Health Data

Important Information:

  • All references are cited within the spreadsheet.
  • Many columns and rows are hidden in the tables, for readability purposes.
  • The sheets are protected, in order to prevent most calculations from being overwritten. If you need to however, you can unprotect the sheets and the workbook. There is no password.
  • While I was able to make adjustments to the formulas elsewhere for gender, there are obvious challenges for determining the ideal female physique and I have therefore not included that, yet.
  • This should work in Excel 2010+ and while I did try it in Google Sheets, it required some minor formatting tweaks.

I’ve hosted the Google Sheets version on my site:

Use it. Have fun. Live healthy and I’d love to hear from you, if you find this useful. I’m even open to hear suggestions, if you have them. I may include them in future versions.

Edit (January 21, 2018): I’ve made some improvements, including the addition of The Cooper Test, as well as the addition of several calculations to the Runner’s Log worksheet. There have been some other minor tweaks, such as changing the Pace columns to a single text column on the Speed Chart and a few other tweaks, under the hood.

New Running Log Calculations:Clipboard01

The Cooper Test:

Female Physique: I’ve also added calculations for the so-called “ideal female physique”. However, before anyone gets defensive, I do not condone this idea. What I’ve added are adjustments to the male physique calculations that adjust for an “hourglass” figure. These impact the chest, waist and hip measurements.

Additionally, the version I’ve used is far more forgiving than others I’ve seen, but either way, this very limited view only accounts for a small percentage of the population who can obtain an “hourglass” figure, to begin with. The “perfect female form” is of course, considered to be 36-24-36, but that’s also for a female who is 5’8″ tall. As unreasonable as that may be, the adjusted formulas I’ve used would allow more leeway, with a woman of that same height being 37-25-37. I’m not sure if that’s better or worse, but I’m going with the former.

In the end, I chose to adapt these formulas, because by using the reduced waist size calculations, all other measurements, such as arm, shoulder and leg measurements change, respectively and it is those measurements that are far more realistic. So, take it all with a grain of salt.