Weight tracker template
A weight tracker in Excel with date, weight, change since last entry, change from start and distance to your goal, plus a weekly average.
- ๐บ๐ธ US format ยท Letter size
- Free
Pick your options and the preview updates. The file opens in Excel, Google Sheets or Numbers.
The file is built in your browser. Nothing is uploaded or saved.
Sheets
- How to use
- Weight log: one row per week with the date filled in, Weight (yellow), Change from last, Change from start, To goal (formulas), Notes; a Summary block with start, goal (yellow), lowest, lost and average so far
Color key
- Yellow cells: fill these in
- Blue cells: formulas, leave them as they are
- Gray rows: examples you can delete
Not medical advice
This log is for your own records and for your doctor. It does not diagnose anything or replace medical advice. If a reading worries you, call your doctor.
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Weight tracker (lb)
| Date | Weight (lb) | Change from last | Change from start | To goal | Notes |
|---|---|---|---|---|---|
| 2026-10-22 | (auto) | (auto) | (auto) | ||
| 2026-10-29 | (auto) | (auto) | (auto) | ||
| 2026-11-05 | (auto) | (auto) | (auto) | ||
| 2026-11-12 | (auto) | (auto) | (auto) | ||
| 2026-11-19 | (auto) | (auto) | (auto) |
Summary (under the table)
| Item | Value (lb) |
|---|---|
| Start weight | (auto) |
| Goal weight | |
| Lowest so far | (auto) |
| Lost so far | (auto) |
| Average so far | (auto) |
This shows the first part of each sheet as it prints on Letter paper. The file also has a how-to sheet and formulas, and every column fits one page width when you print from Excel.
How to use it
Type your start weight, your goal and the first weigh-in date, pick pounds or kilograms and how many weeks you want rows for. The sheet comes with a date a week apart in every row, your start weight in the first one and the goal in a yellow cell under the table. Each week you type one number; the sheet shows the change since last week, the change since you started and how far the goal is.
The summary block keeps the start, the lowest weight so far, the total lost and the average. Open it on your phone in Excel or Google Sheets and the yellow cell is the only thing you touch.
Things to watch
Weight moves a few pounds a day with water and food, so a weekly number at the same time of day is a better signal than daily ones. A plateau of two or three weeks is normal. If you are losing weight without trying, or the goal your plan sets is far below the normal range for your height, talk to your doctor before you keep going.
Calculators that go with this
Frequently asked questions
Can I log every day instead?
Yes. Overwrite the dates in column A with daily dates, or insert rows above the Summary block. The change columns compare each row with the one above, so daily rows work the same way.
Why is To goal negative?
You are below the goal. The column is your weight minus the goal, so it reads as what is left to lose while you are above it and goes negative once you pass it.
Does it work in Google Sheets?
Yes. The formulas are IF, MIN, SUM, COUNTIF and ROUND, which work the same in Sheets. Upload the file to Drive and open it with Sheets.
Is what I type saved anywhere?
No. Everything stays in your browser and nothing is sent to our server. If you refresh the page it is gone, so print, save a PDF or download the DOCX when you are done.