Daily Health Dashboard in Excel: Sleep, Water, Steps, Weight and Mood in One Score

We know sleep, water and movement matter, yet most of us do not know how much we really sleep in a week or whether our weight is falling or flat. Many apps show scattered numbers with no picture that ties them together.

This board turns a one-minute daily log into a clear picture: a score out of a hundred for each day based on your four targets, the streak of consecutive good days, the weight trend and BMI, a weekly summary and the correlation between your sleep hours and your mood.

Who is it for?

• Anyone trying to lose weight or sleep better
• People starting a walking and exercise habit
• Anyone who wants to see how sleep affects mood
• Coaches who follow their clients

What is inside the sheet?

• A 35-day table: weight, sleep, water, steps, workout, mood and calories
• Editable targets for each measure
• A daily score out of 100 with good and weak days coloured
• A streak of consecutive good days
• Current weight, change, BMI and distance to target
• A weekly summary for five weeks
• A weight trend chart and a daily score chart

How to use it

1. Enter your height, target weight, targets and first day.
2. Log each day numbers in its row.
3. Review the score and streak.
4. Compare weeks and adjust your habits.

Formulas used

• Score = average of (sleep ÷ target, water ÷ target, steps ÷ target, workout ÷ target) each capped at 100%
• BMI = weight ÷ (height in metres)²
• Change = current weight − first-day weight
• Streak = consecutive days with score ≥ the limit

Worked example from the sheet itself

Weight is 82.1 kg, down 2.2 kg since the start, with a BMI of 26.5 and 4.1 kg to the target.

• The average score is 79 and the best good-day streak is three days.
• Average sleep is 7.1 hours and steps are 7,505 a day.
• The sleep-mood correlation is 0.65, so longer-sleep days have better mood.

One score for four habits

Splitting a day into success or failure is exhausting. The score gives gradual progress: a day hitting three of four targets scores about 80, which beats a day with nothing. Each target caps at 100% so excess steps cannot make up for missing sleep.

Weight trend, not daily number

Weight swings daily with water and food, so the general direction matters. The board shows a weight chart and each week average so you judge the trend rather than one day.

Sleep and mood

The sheet calculates the correlation between your sleep hours and mood. A value near 1 means your mood follows your sleep, so moving bedtime earlier will improve your days.

Limits of the tool

BMI is a general estimate that does not separate muscle from fat, and the board does not diagnose or prescribe. If you have an illness or a medical goal, consult your doctor.

Tips for best results

• Log at a fixed time each day.
• Weigh yourself in the morning after waking.
• Keep targets achievable so you stay motivated.
• Review the weekly summary every Friday.

Frequently asked questions

Can I change the targets?

Yes, in the settings list.

Does it count calories burned?

No, the calories logged are intake only.

How many days does it hold?

Thirty-five days, which you can extend.

Download the sheet

Press the download button at the top of the page to get the Excel file. It includes a full guide sheet, yellow input cells and formulas protected from accidental edits. The sheet is also available in Arabic from the language switcher.

A tracking tool that does not diagnose or replace a doctor; figures are illustrative.