Free Excel template · Excel for fitness and habits

Free habit streak tracker for Excel

Q: How do I count a streak in Excel?

Use a helper column: =IF(C3=1,D2+1,0) adds one to yesterday's streak when the habit was done and resets to zero when it was not. MAX of that column is your best streak.

Q: How do I calculate a 7-day rolling average in Excel?

In the row for day 7 put =AVERAGE(G2:G8), with the range not locked, and fill it down. Each row then averages its own day and the six before it.

For anyone building a daily habit and wanting the satisfaction of a streak. Each day, type 1 if you did it and 0 if you did not. The sheet counts your current streak and best streak for two habits, your completion rate, and turns noisy daily weigh-ins into a 7-day average so you see the trend rather than the daily bounce. Four weeks fit on one sheet; copy it for the next month.

cellwise-habit-streak-tracker.xlsxExcel workbook · 5.5 KB · works in Excel, Google Sheets, Numbers and LibreOffice · no signup

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Preview and try it

This is the template's sheet, calculated by the same engine as the Cellwise app. Change any number to see the formulas react before you download.

	A	B	C	D	E	F	G	H	J	K	L
1	Date	Day	Workout (1/0)	Workout streak	Steps goal (1/0)	Steps streak	Weight (lb)	7-day average	Days logged	21
2	Nov 2, 2026	Mon	1	1	1	1	182.4
3	Nov 3, 2026	Tue	1	2	0	0	183.1			Workout	Steps
4	Nov 4, 2026	Wed	0	0	1	1	182		Days done	17	16
5	Nov 5, 2026	Thu	1	1	1	2	181.6		Completion	0.80952380952	0.7619047619
6	Nov 6, 2026	Fri	1	2	1	3	182.8		Current streak	2	1
7	Nov 7, 2026	Sat	1	3	0	0	182.2		Best streak	6	8
8	46334	Sun	0	0	0	0	181.4	182.2
9	46335	Mon	1	1	1	1	181.9	182.1	First 7-day average	182.2
10	46336	Tue	1	2	1	2	181	181.8	Latest 7-day average	180.4
11	46337	Wed	1	3	1	3	181.6	181.8	Change in the average	-1.8
12	46338	Thu	1	4	0	0	180.8	181.7
13	46339	Fri	0	0	1	1	181.3	181.5
14	46340	Sat	1	1	1	2	182.1	181.4
15	46341	Sun	1	2	1	3	180.6	181.3
16	46342	Mon	1	3	1	4	180.9	181.2
17	46343	Tue	1	4	1	5	180.2	181.1
18	46344	Wed	1	5	1	6	180.7	180.9
19	46345	Thu	1	6	1	7	181.2	181
20	46346	Fri	0	0	1	8	179.9	180.8

How the formulas work

A streak that counts itself

D3=IF(C3=1,D2+1,0)

If you did the habit today, the streak is yesterday's streak plus one; if not, it resets to zero. Row 2 starts the count with =IF(C2=1,1,0) because there is no day before it. Column F does the same for the second habit.

Current streak

K6=IF($K$1>0,INDEX(D2:D29,$K$1),0)

K1 counts the days you have logged (any 1 or 0), so INDEX returns the streak on the last logged day. That is why a missed day should be typed as 0 rather than left blank: blanks are not counted as logged days.

Best streak

K7=MAX(D2:D29)

The longest run in the streak column. In the sample the best workout streak is 6 days and the best steps streak is 8.

7-day average weight

H8=IF(COUNT(G2:G8)<7,"",ROUND(AVERAGE(G2:G8),1))

The average of today and the six days before. Daily weight can swing by a pound or two from water and food alone, so the average shows the direction more clearly. The IF waits until there are seven weigh-ins in the window, so a missing day leaves the cell blank instead of giving a misleading number.

Make it yours

Type 1 for done and 0 for missed. Leaving a day blank stops it being counted as logged, which keeps Current streak pointing at the right day.
Swap the habits for your own: change the headings in C1 and E1. The formulas do not care what the habit is.
Add a chart of the 7-day average: select G1:H29, then Insert > Line chart. The daily line and the average side by side show why the average is easier to read.
Start a new month by copying the sheet, typing the new first date in A2 and clearing columns C, E and G.

FAQ

How do I count a streak in Excel?

Use a helper column: =IF(C3=1,D2+1,0) adds one to yesterday's streak when the habit was done and resets to zero when it was not. MAX of that column is your best streak.

How do I calculate a 7-day rolling average in Excel?

In the row for day 7 put =AVERAGE(G2:G8), with the range not locked, and fill it down. Each row then averages its own day and the six before it.

Can I track more than two habits?

Yes. Insert two columns for each extra habit, one for 1/0 and one for the streak, and copy the streak formula across. Add matching rows to the summary.

Functions used

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Updated November 2, 2026