| A | B | C | D | E | F
--- | --- | --- | --- | --- | --- | ---
1 | ℹ️ How To Use This Tracker
2 |  |  |  |  |  |
3 |  | GETTING STARTED
4 | 1. | Open the '📋 BP & Weight Log' sheet.
5 | 2. | Enter your height (in metres) in cell N1 – this powers BMI calculations.
6 | 3. | Each Monday, Wednesday, and Friday fill in: Systolic (C), Diastolic (D), Pulse (E), Weight in kg (G), and any notes (I).
7 |  | UNDERSTANDING YOUR READINGS
8 | BP | Normal: <120/<80 mmHg. Elevated: 120-129/<80. Stage 1 HBP: 130-139/80-89. Stage 2 HBP: ≥140/≥90. Crisis: ≥180/≥120.
9 | BMI | Underweight <18.5 | Normal 18.5–24.9 | Overweight 25–29.9 | Obese ≥30
10 |  | AUTOMATIC FEATURES
11 | ✅ | BP Category is auto-calculated and colour-coded from your entries.
12 | ✅ | BMI is auto-calculated from weight + the height you set in N1.
13 | ✅ | Alert columns (J & K) flag readings needing attention.
14 | ✅ | Analysis sheet auto-refreshes averages, min, max when you add data.
15 | ✅ | Trend charts update automatically on the 📈 Trends sheet.
16 |  | TIPS
17 | 💡 | Take BP after 5 minutes of rest, same arm each time.
18 | 💡 | Measure weight at the same time of day (e.g. morning, before eating).
19 | 💡 | If Systolic ≥180 or Diastolic ≥120, seek medical help immediately.
20 | 💡 | Share this file with your doctor for an overview of trends.