Track Weight, Steps or Sleep From Apple Health in a Spreadsheet

By Josep Mampel Marques, updated November 11, 2026

To track your weight, steps or sleep from Apple Health in Google Sheets, Excel or Numbers, export your Health data from the iPhone, convert the metrics you need to CSV, and import those files into your spreadsheet. In FitMigrate, the metrics are listed as Body Mass for weight, Step Count for steps and Sleep Analysis for sleep. Each CSV has one row per record with start date, end date, value, unit and source, ready for your own charts and summaries. This guide covers the mechanics only: FitMigrate does not interpret health data or give medical advice.

Step 1: export and convert

1. On your iPhone, open Health, tap Summary, tap your picture or initials and tap Export All Health Data. See how to export all Apple Health data.
2. Open FitMigrate and choose the export.zip.
3. Under Metrics to CSV, tick Body Mass, Step Count, Sleep Analysis or whatever you track.
4. Click Download selected as CSV. You get BodyMass.csv, StepCount.csv and so on, in a zip if you picked more than one.

Step 2: import into your spreadsheet

• Google Sheets: open a spreadsheet, click File, then Import, upload the CSV and choose Insert new sheets to keep each metric on its own tab. Sheets allows up to 20 million cells per spreadsheet. Importing uploads that file to your Google account.
• Excel: on the Data tab, click From Text/CSV, pick the file and load it. A worksheet holds up to 1,048,576 rows.
• Numbers: choose File, then Open, and select the CSV. If the columns look wrong, use Adjust Import Settings in the Table tab of the Format sidebar.

More detail on each app is in Apple Health export to CSV.

Reading the columns

Dates look like 2026-03-01 07:12:00 +0100: date, time and the time zone offset. To get a date your spreadsheet can group by, add a column with a formula like =DATEVALUE(LEFT(A2,10)), which takes the first ten characters. Depending on your language settings, your spreadsheet may want semicolons instead of commas between arguments, and may display the result as a number until you format the column as a date.

Weight (Body Mass)

Usually one row per weigh-in, with the value in the unit shown in the unit column, such as kg or lb. Rows can come from a smart scale app, from manual entries in Health or from other apps, so check the sourceName column if you see two entries for the same moment. A simple line chart of date against value is enough to see the series over time.

Steps (Step Count)

Steps are not stored as one row per day. Each row covers a short period, with the steps counted between its start and end time. To get daily totals, add the date column above and use a pivot table, or SUMIF, to add up the values per date.

If you carry your iPhone and wear an Apple Watch, both can record steps for the same walk. Adding up every row can then count steps twice. Filter the sourceName column to one device before you total, and expect your totals to differ a little from what the Health app shows.

Sleep (Sleep Analysis)

Sleep is category data: each row is a period with a label in the value column instead of a number. The labels are Apple's own, for example values for in bed, awake or different stages of sleep, and which ones appear depends on your devices and iOS version. To see how long a period lasted, subtract the start time from the end time. With the time zone offset removed, a formula like =(DATEVALUE(LEFT(B2,10))+TIMEVALUE(MID(B2,12,8)))-(DATEVALUE(LEFT(A2,10))+TIMEVALUE(MID(A2,12,8))) gives the duration as a fraction of a day; format it as a time.

Several apps can write sleep data to Health, so here too the sourceName column helps keep the series consistent.

Updating your sheet later

The export is a snapshot of the day you made it. To add newer data, export again, convert the same metrics and append the new rows. Google Sheets has an Append rows to current sheet import option for this. Remove rows you already have, by date, so they are not counted twice.

A note on what this is for

A spreadsheet is a good way to keep your own records, make your own charts or share numbers you choose with someone else. It is not a medical tool. FitMigrate copies values as Apple stored them and does not judge whether they are high, low, healthy or not. If a number worries you, ask a doctor or another qualified professional. And because a health spreadsheet is personal data, read how to handle your Apple Health export safely before you share it.

For more on sleep labels see exporting Apple Watch sleep data, and for why totals can double count see Apple Health data sources and duplicates.