Free Weight Loss Tracker
Free Weight Loss Tracker – Measure Progress, Not Just Pounds
The scale tells you how much you weigh. It doesn't tell you if you're losing fat or muscle. Our free weight loss tracker combines weight with body measurements so you see the full picture.
👇 Screenshot or print the table below to track manually. Want the interactive version? → Online Tracker →
📋 Weight Loss Tracker (Printable)
Measure and fill in at the same time each week. Track 12 weeks to see real change.
| Week | Date | Weight | Waist | Hips | Bust | R Arm | L Arm | R Thigh | L Thigh | Notes |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 2 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 3 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 4 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 5 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 6 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 7 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 8 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 9 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 10 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 11 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
| 12 | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ | ___ |
💡 Screenshot this or Ctrl+P to print. After 12 weeks you will see clear trends.
Weight Loss Tracker FAQ
How is this different from a regular weight tracker?
Most trackers only log weight. Ours adds body measurements so you see if you're losing fat or just water.
How often should I weigh and measure?
Once a week, same day and time. Daily weigh-ins fluctuate too much.
Should I track calories too?
It can help. Use our free calorie calculator to find your TDEE.
Ready to Track Real Progress?
Free, private, no signup.