Free Weight Loss Tracker Printable List

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Trying to lose weight can be a trying experience. Seeing yourself every day makes it difficult to track your development. When you don’t feel like you’re making progress, a printable weight loss tracker might help you see that you are. We have made a list of some of the best weight loss trackers you can download and print for free!


The 9 Best free weight loss trackers that you can print are below, scroll down to see them all!

Table of Contents

Key Takeaways

  • You can print each or any of these trackers for free with a single click. That’s it!
  • Weight loss trackers are meant to assist you in keeping track of how much weight you’ve lost over time. They also help you set realistic weight loss goals so that you do not lose focus or motivation and quit.
  • These trackers allow you to record the total time spent exercising, your calorie consumption, your current weight, and whatever other information you wish to keep track of.

The 9 Best Free Weight Loss Tracker Printables

Tracking your weight is essential since you lose inches, but the scale doesn’t reflect this. Compared to a scale, measurements provide visual proof of your weight loss. Each time you weigh and measure yourself, record it on your weight loss tracker, and eventually, you will see your amazing progress; in the mirror and on paper!

1. Weight Loss Tracker Diagram

This weight loss tracker diagram will allow you to compare your weight before and after using it. Your measurements may fluctuate even if you don’t lose or gain any weight. Personalize this weight loss tracking diagram by cutting out and gluing a photo of your face and adorning the picture with the attire you can’t wait to wear after losing weight.

Free Printable Weight Loss Tracker Diagram


2. Weight Loss Tracker “Jars”

A printable weight loss countdown tracker indicates how closer you are to achieving your goal. Weight loss graphics are a fun and easy way to keep track of your progress.

This charming weight loss tracker is a great way to keep tabs on your progress. Draw one stone for every pound or a kilo of weight you desire to get rid of. Each time you lose one, move it from the “to lose” jar to the “lost” jar, erase it from the first jar, and then repeat the process.

Free Printable Weight Loss Tracker “Jars”

3. Weight Loss Tracker Graph

Rarely is weight loss consistent and sustained? It often varies, and dieters frequently experience plateaus of various lengths. A weight loss tracker graph is a terrific tool to help determine whether you are losing weight at the rate you originally intended.

Naturally, this requires that you give yourself reasonable objectives. Fill in the blanks for the following information using this weight loss graph (each blank is highlighted in black): Initial weight, the start date, intended weight loss, and the expected weekly weight loss.

Assuming your weight reduction is constant, the chart indicates when you should achieve your target weight and what weight you must be each week (which is highly unlikely). Looking at the graph, you can see where you stand concerning your starting weight loss objectives.


If your objectives are reasonable, a weight loss chart may still be useful even if you are above target some weeks and some weeks below it.

Free Printable Weight Loss Tracker Graph

4. Weight Loss Tracker (Excel, PDF, & Word)

These free weight tracker chart printouts are available in Word, PDF, or Excel, and you can customize the columns and text.

This template monitors your starting weight, your target weight, how much you’ve lost each time, how much you have dropped altogether, and how much you still have to lose. If you want to use the spreadsheet, you must provide your weight and date, and the other calculations are done for you.

Excel Format – Free Printable (Editable)

PDF Format – Free Printable (Editable)

Word Format – Free Printable (Editable)


5. Excel Weight Tracker Chart

This weight loss chart supports both pounds and kilos. There is room to add a weekly weigh-in, but you are free to weigh yourself more or less frequently as you see fit. Even if you weigh yourself weekly, you need to input the weigh-in date, and the tracker will generate your average weight loss.

Your progress toward your goal weight will always be tracked on the weight loss goal chart. It determines your starting BMI, desired BMI, and BMI following each weigh-in. You can include an additional column or columns if you want to keep a record of your measurements.

You can see how far along you have come since you started the weight loss program chart. You will be able to view your overall weight loss since you began and your average weekly loss at each weigh-in.

Free Printable Excel Weight Tracker (Editable)

6. Weight Loss Tracker Calendar

You can use this weight loss tracker calendar to keep track of your weight and overall weight loss. This tracker calendar offers greater freedom to add whatever you wish, such as inspirational quotes, water and food logs, diet plan, and habit trackers.

This year’s weight loss calendar is two pages long. January through June is on Page 1, while July to December covers Page 2. Record your weight each day and the weight loss you’ve achieved thus far. When you use the Excel spreadsheet version, a weight-loss total is computed for you.

Excel Format – Free Printable (Editable)

PDF Format – Free Printable (Editable)

Word Format – Free Printable (Editable)


7. Rewards Weight Loss Tracker

Rewards for reaching weight loss milestones are included in this table. A good method to keep oneself motivated is to participate in a competition. To determine the weight loss milestones, divide your target by 10. Each time you attain a goal, reward yourself.

Food is not a suitable incentive for losing weight. It’s critical to shift your mentality so that eating is no longer linked with self-indulgence or reward. If you’ve lost weight, you don’t want it to be re-gained! Below are a few examples of rewards you can give yourself every time you reach a milestone in your weight loss journey:

A bouquetA watch or fitness trackerHeadphones
A braceletA yoga classNew pajamas
A facialAn indoor or outdoor plantNew shoes
A full body massageEarringsNew workout outfit
A manicureGet a haircut and colorPerfume
A necklaceGet a lottery ticketPhotoshoot
A new bagGet a makeoverRunning shoes
A new water bottleGo bowlingSexy underwear
A pedicureGo on a date with a friend or partnerTake a cooking class
A self-massaging gadgetGo skydivingTake lessons for a craft you enjoy
A spa dayGo to a movieWeekend getaway

Free Printable Rewards Weight Loss Tracker

8. Weight Loss Tracker Game

Here is yet another rewarding weight loss tracker with a fun twist. These trackers transform losing unwanted weight into a game you can’t wait to win. Depending on your weight loss progress, you can either fill in all of the boxes or only cross off the ones you’ve completed thus far.

Smaller ones with adequate capacity also feature a place to fill in “rewards” for losing weight as an additional incentive. If you are losing 50 pounds or more, select one of these trackers that support the amount of weight you would like to lose.

20 Pounds Weight Loss Tracker Game

30 Pounds Weight Loss Tracker Game

40 Pounds Weight Loss Tracker Game

50 Pounds Weight Loss Tracker Game

60 Pounds Weight Loss Tracker Game

70 Pounds Weight Loss Tracker Game

100 Pounds Weight Loss Tracker Game

9. “Warmer, Colder!” Weight Loss Tracker

Do you remember the game we used to play as kids where one person is blindfolded, and the rest of the friends have to guide him or her to an object or destination? When the blindfolded kid gets closer to the target, the other kids yell “warmer” when he gets closer to the target and “colder” when he starts moving in the wrong direction, away from the target.

Well, this weight loss tracker is based on the same concept. The cool hues at the beginning and warmer hues at the end of this tracker remind you that each pound dropped brings you closer (warmer) to your target weight. Click on the image of the tracker you require based on how many pounds you want to lose, and a PDF will pop up for you to download and print.

20 Pound Weight Loss Tracker

30 Pound Weight Loss Tracker

40 Pound Weight Loss Tracker

50 Pound Weight Loss Tracker

70 Pound Weight Loss Tracker

100 Pound Weight Loss Tracker

Below are some frequently asked questions about body measurements and weight trackers.

How Should You Monitor Your Physical Progress?

It may be difficult to note changes to your physique since you see yourself daily. Therefore, you can test your physical weight loss (centimeters) with the following methods:

If you’re afraid of the scale and don’t have the time to measure yourself, you may monitor the changes in your weight by looking at your clothes. To track your progress, use a pair of pants that you can’t quite fit into yet. It’s possible your jeans don’t even shut all the way. These can also be beneficial in assessing your progress.

Another option is to capture before-and-after images. Instagram and Pinterest are full of these. underwear is worn by those posing. You are not required to make these images public. You can store them in a place that is only accessible to you.

Can You Measure Your Weight Loss By Only Using A Scale?

While you may monitor your weight with a standard scale, it isn’t the ideal option and shouldn’t be your primary tool. Because the scale is a generic tool for tracking weight, you shouldn’t rely on it alone. Everything is weighed, including fat, muscles, bones, and organs.

You receive one weight and are unable to assess your overall development. You need to know how to use a body fat indicator so that you can view your body fat index to help keep you focused and motivated. A scale only provides a broad indication of where you are in your weight loss journey.

Various methods might be deceptive when measuring your body’s fat, muscles, bones, and organs ratio. Some thin people and light may have a higher body fat percentage than those who are heavier and bulkier. That’s only one of the reasons why your weight on a scale or a set of measures doesn’t necessarily convey a genuine picture of your health.

How Often Should You Weigh Yourself?

This is an ‘each to his answer. Choose the approach that suits your body the best; nevertheless, no matter what you decide, always use the same scale to weigh yourself. For the most accurate result, weigh yourself in the morning before you drink or eat anything, and preferably after going to the toilet.

It would be best to take measures every two weeks or perhaps every two months. You won’t see a change straight away since fat loss takes time. Record your measurements and weight on your weight loss tracker. Make notes in your notebook if you have a rapid weight increase or decrease to help you interpret the pattern.

How & Where Should You Measure Yourself?

Below are the standard measuring areas. Make sure to record your measurements every time you measure yourself.

  • Bust – The bust is the largest part of the chest and should be measured.
  • Chest – To get a good idea of your chest size, measure where your bust meets your rib cage.
  • Hips – Take a tape measure to your hips at their widest point.
  • Thighs – Measure the circumference of each thigh at its widest point.
  • Upper arm: Make a circle with a tape measure around the broadest part of each arm.
  • Waist– Measure your waist at its narrowest point.

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