Spreadsheets don't give me an incentive to act. So, i will skip this task.
Just by writng down an estimate of the amount of calories for every drink and food item, that enters my body through my mouth during the day, i can improve my consciousness of what i am eating. And so, just the writing down of each item, helps me to limit my daily food intake; it is a method that i use, when i am overweight; At the end of the day i can thus calculate, as a raw estimate, how much calories entered my body through my mouth.
Overweight is a highly subjective idea.
Belly circumference seems to be more en vogue than Body Mass Index. The first might be more predictive for heart disease, than the latter.