Printable Weight Loss Chart

Download a free weight loss chart or weight loss log. Our printable weight loss charts let you graph your weight with pen/pencil, or you can use the spreadsheet to create your chart. We've included 1 lb/wk and 2 lb/wk trend lines so you can easily set your goal and see whether you are on track. The weight loss logs help you keep track of your weight, exercise time, calories, and have locations for you to record other measurements. Also check out our Ideal Weight Chart and BMI Chart.

Printable Weight Loss Chart / Log

So far, we've created 4 printable weight loss charts and logs in PDF format that you can download for free. The logs include columns for recording your weight, the amount of time you've exercised (the 'Exe' column), and the number of calories consumed during the day (the 'Cal' column). The logs were designed to allow you to fold the paper in half (or quarters), making it easy to store your log near your scale or in your pocket.

Hint: These logs work great in combination with the Fitness Progress Charts available in the Microsoft Office Template gallery (see the links at the bottom of this page).

Weight Loss Log (for Men) (kg or lbs)

Weight Loss Log (for Women) (kg or lbs)

Blank Weight Loss Chart (lbs) Blank Weight Loss Chart (kg)

The printable weight loss chart allows you to manually graph your weight over a period of 9 weeks. The gridlines in the graph are in 1 pound and 1 day divisions, to make it easy to quickly mark your weight on the graph. Write your current weight in the 'Start Weight' field and in the Day=0 line in the log below the chart. You will also need to write your current weight on the line next to the (+0) value on vertical axis, and the corresponding weights for (+5), (-5), (-10), etc.

Graph Your Weight Loss

Using the spreadsheet below, you can take the data you've recorded on your hand-written weight loss logs, enter the data into the spreadsheet, and see the results plotted on the graph.

Screenshot

Weight Loss Chart This weight loss tracker template lets you create and customize your own weight loss chart. Graph your weight over time. Compare to 1 lb/wk and 2 lb/wk target lines. Your Goal Weight is highlighted. Lines representing the 'normal' BMI range are also shown on the graph. Includes two worksheets: 1 for weight in pounds and 1 for weight in kilograms. "No Installation, No Macros - Just a simple spreadsheet"

Download Now Cost: Free ($0.00) License: Personal Use Only File Type: .xls Size: ~90 KB Version: 1.0 Required: Microsoft Excel® 2002(XP), 2003, or 2007

Using a Weight Loss Chart

When you track your weight, you should be consistent with the time of day and what you are wearing to avoid large fluctuations. Your body looses a lot of water over night, so weighing yourself right when you get up may look good in the numbers, but is more a reflection of water loss, but if you do weigh in in the mornings, do that consistently.

Fast weight loss goals aren't the easiest to achieve. In general, a good weight loss per week is between 1 and 2 lbs.

Many people lose the weight and wonder how their body measurements have changed... Don't forget to measure key parts of your body so you can see those results as well. You may even want to see a doctor before you start, so you can see how other aspects of your health change as you lose weight, like blood pressure, cholesterol, resting heart rate, and percentage of body fat.