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Printable Weight Loss Chart

Free Weight Loss Tracker

This free printable weight loss chart allows you to track your progress. You can record your weight daily, weekly or both.

In addition, this weight tracking spreadsheet provides tracking for measurements in your hips, waist, upper arms, thighs and chest. 

Lastly, if you have a means of measuring body fat then this weight loss chart also provides a spot to track your fat loss. 

Tracking your weight is a great motivational tool but it is just as important to track your measurements. 

When on a weight loss program you will often times find the scale is not budging. 

But if you also track different measurements of your body and your body fat percent, you will see the progress you are making even if the scale hasn’t changed.

Weight Loss Tracker Files

To download and save to your computer, simply right mouse click on the file you want and select "save as" to save to your computer.

Excel Weight Loss Chart
This is a zipped file.  File size is 16 kb

PDF Weight Loss Tracker Chart
This is not a zipped file.  File size is 11 kb

If you don’t have Microsoft Excel you can download the PDF version that allows you to track your weight and measurements weekly.  You have to just write in the information and do the calculations yourself. 

Or, as an alternative, visit the Weight Loss Tools page for a link to a free software that is compatible to Microsoft Excel.

The Excel version of the weight loss chart allows for up to 24 weeks of tracking.  In order to keep the size small enough for downloading, I limited the number of weeks to just 24. 

Once you save to your computer, and if you know Microsoft Excel, you can add additional tabs for more weeks.  This is a zipped file.

The PDF version of the weight loss chart allows you to save to your computer and then print and record your information weekly.  It allows for up to 26 weeks of tracking.

Click here for guidelines on how to measure or keep scrolling down the page.

How to Measure and Record


This one is self explanatory.  Just weigh yourself on your bathroom scale and record your weight in the weight loss chart. 

I recommend only weighing yourself once a week as your weight can fluctuate by a few pounds a day due to water retention, etc.  However, the weight loss chart allows for daily recording if that is what you prefer.


When measuring your waist, do not hold the measuring tape too loosely or too tight.  It should be a snug but comfortable hold.  Measure your waist at the narrowest part of the trunk which is approximately 1 inch above the belly button.


Measure your hips around the largest part of the buttocks while standing with your heals together.

Upper Arms

Measure your upper arms around the largest part of your bicep.  Do not flex your muscles while measuring the arms.


Measure your thighs just below where your rear end meets the back of the thighs.


Measure around the fullest part of your chest.

Body Fat

There are various means to measure body fat.  You can have your doctor or your local gym perform these measurements for you. 

Or you can purchase body fat measurement equipment that will take various skin folds to measure your fat.    

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