If you are starting a new health journey, having a way to track your progress can make all the difference. A weight loss tracker (printable) is one of the simplest tools you can use to stay consistent, focused, and motivated. Instead of relying on expensive apps or cluttered journals, you can build a clean and effective spreadsheet in Google Sheets that works on your computer and prints perfectly for offline use.
This kind of tracker is easy to customize with your current weight, goal weight, and weekly or daily updates. The built-in charts automatically show how close you are to your goal, giving you a clear visual of your progress. Once it is set up, you can print the sheet and place it somewhere visible, like your fridge or office board, so you always have a reminder of the milestones you are working toward.
A printable weight loss chart gives you structure without complexity. Whether you want to log daily weigh-ins or keep track week by week, this spreadsheet is flexible enough to fit your plan and simple enough that anyone can use it right away.
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Free Weight Loss Spreadsheet Template
Really, there’s no stopping you if you want to create your weight loss spreadsheet from scratch. In fact, there are a lot of online courses on Google Sheets you can take if you don’t know where to start. Still, here are a few reasons why our ready-made template would definitely benefit you.
Just make sure to choose “fit to height” when you print it. That will keep everything on one page.
How the Tracker Works
The spreadsheet starts with two numbers: your current weight and your desired goal weight. These values are not tied to formulas, which makes them easy to update at any time. They simply serve as the visual benchmarks for your progress.
For a more hands-on approach to weight loss, check out this TDEE calculator spreadsheet. It tells you how many calories to consume to lose a healthy amount of weight.
The main table allows you to log your weight over a set period. Most people prefer to track week by week, but you can also change the table headers to daily entries if you want to see results more closely. Each row represents a check-in, and filling out the column with target weights helps the chart generate an expected trend line.
Once your targets are in place, you can begin adding your actual numbers. As you do, the chart automatically updates. You will see two lines: one for your target weight and another for your actual weight. This gives you a clear visual comparison of whether you are on pace, ahead, or behind your goal.
And you can download it as a PDF if you want to manually track your progress. Otherwise, just save it to your Google Drive and use the Sheets app on your phone to update the information from anywhere. The graphs automatically update when you input the information.
Customizing the Chart
Google Sheets allows you to adjust the axis on the chart so it reflects your preferred range. By default, the lowest point is set to zero, but you can change it to your desired weight to see the lines in more detail. For example, if your goal is 185 pounds, setting the minimum axis to 185 will give you a more focused view of your progress. You can also lower it further in case you expect to dip below your target.
These small adjustments make the chart easier to read and more motivating to follow. And don’t forget to pair it with a workout spreadsheet if you’re bulking up or slimming down at the gym.
Printing Your Tracker
One of the main benefits of this spreadsheet is that it can be printed easily. Once you have entered your targets and actual results, go to File > Print in Google Sheets. You can print the entire sheet or select only the table and chart. Many people prefer to keep a printed copy on the fridge or a bulletin board for daily motivation.
Because the spreadsheet is simple, it prints cleanly on a single page. This makes it a practical weight loss chart that you can use without being tied to your computer.
Why This Tracker Works
The strength of this approach is its simplicity. There are no formulas you need to learn, no technical setup, and no extra costs. It provides a clear picture of where you are and where you want to be. By combining digital tracking with a printable option, you get the best of both worlds.
If you are serious about monitoring your weight loss, this Google Sheets template is a straightforward way to start. Enter your numbers, watch the chart grow, and print it out whenever you want a physical reminder of your progress. And all it takes for you to get access to our template is one click. You can access it on almost any device as long as you’re connected to the internet. That aside, you can also ensure that it’s available and usable offline using the Google Sheets built-in feature for this purpose. So you don’t need an internet connection once you’ve made that change.
Our original template features two columns that allow you to enter your actual and desired weight per weekly interval. The data that you will enter under these columns are also loaded into the monthly and weekly charts on the right side of the spreadsheet.
This way, you can easily track your progress and see whether you’re putting in enough effort to meet your goals. Not keeping a record of your weight as you try to lose it can make you feel like you’re not making any progress at all. In addition, since you can’t scale your weight loss progress, you might not be able to make data-driven changes to your workout routine and diet adjustments.
Tips to Use Google Sheets Weight Loss Templates
You now have your weight loss tracker spreadsheet on your computer, but what’s next? If you’re unsure how to maximize your template, here are some tips you would like to keep in mind.
Set Your Weight Loss Goals
Before jumping into your weight loss journey, it helps to set benchmarks on the weight that you want to achieve within a certain period. For instance, let’s say you want to go from 220 lbs to 150 lbs in one year. Determining this allows for better strategy and lets you lose weight at a healthy pace.
At the leftmost part of our weight loss tracking spreadsheet, you will see two fields for your starting and desired weight. Enter your current actual weight on the first field and your goal on the other. Ensure to use similar units. Use either kilograms or pounds uniformly.
Healthy tip: When setting your desired weight, you want to ensure that it’s healthy and appropriate for your age and height. Calculate your body mass index, which is your weight in kg (in this case, your desired weight) divided by the square of your height in meters squared. Check it against the standards and see if it’s in a good range.
Determine Your Target Weight per Week
Losing weight is called a journey for a reason. You will not magically achieve your desired body mass overnight. Hence, setting a target lower weight per week might be a good strategy. This lets you monitor your goals more clearly and can make you motivated.
You can set your weekly target weight on the third column of our spreadsheet, right beside the column for your actual weight on that week. It would be good to keep the differences between your weekly goals low to ensure steady and healthy weight loss.
Why it’s good to lose weight slowly: Weight loss does not always equal fat loss. Sometimes, what you’re losing is muscle volume, especially when you lose weight too fast. Other risks include dizziness, nutritional deficiencies, and more health-related issues.
Record Your Actual Weight
The third step is to keep track of your actual body weight as you go through your weight loss journey. Step over your weighing scale at regular intervals. Weigh yourself every Monday right after you wake up in the morning, then add that information to the the second column of your weekly weight loss tracker template.
The fields for your actual weight are placed side by side with your weekly target weight. This way, you can tell whether you need to put more effort into your weight loss or not. Or better, you can reward yourself if you exceed your target weight for that week.
Pro tip: If you want to get accurate results, try to weigh yourself the moment you wake up in the morning. This ensures that what you’ve consumed the night before has been properly digested already.
Monitor Your Progress with a Weight Loss Goal Chart
Here comes the last and most important step: tracking your progress. Our spreadsheet comes with charts that will help you see your progress on a more graphic basis. And since your goal is to lose weight, you’ll want to see a downward trend on the charts.
The first graph on the right will let you see your monthly weight loss progress. It’s a line chart that shows both your actual and target weight, which allows you to compare your current body weight with your goals quickly.
You can also see a more detailed chart in our weight loss template that shows your weekly progress.
Consistency Is Key
Losing weight is a matter of self-effort. You can’t expect to achieve and maintain your desired results in just one or two days. Unfortunately, this is also the problem of most people who think that weight loss is a one-off thing.
Therefore, you would want to develop a consistent habit of updating your template regularly until you’ve reached your goals. Of course, this is provided that you also keep up with your weight loss exercise and diet.
Personalize Your Weight Loss Tracker
Just like fingerprints, everyone’s weight loss goals are unique. For example, you only want to undergo an 18-week weight loss journey, while another person might want to make it full-blown at 52 weeks.
Design-wise, you can also change the themes and colors of your spreadsheets just to suit your taste better. You may also want to add more categories like BMI and waist measurements if you prefer.
Keep Things Simple
Embarking on a journey to lower body weight can be overwhelming, especially when you are bombarded with too many aspects to consider. To make things easier for you, you’d want to keep your weight loss templates as simple as possible. And set realistic goals. Most professionals, including the National Library of Medicine, don’t recommend losing more than 2 or 3 pounds a week, max.
For example, you can just include your actual weight record in it instead of adding too many metrics like your water and calorie intake. Focus on what truly matters for you at the time before considering whether to add more weight loss metrics.
Utilize the Visual Charts
While you can just look at the numbers present in your weight tracker, it can be pretty inefficient. Charts and graphs will help you present your data in a more visual manner, which may allow you to spot patterns and trends in your weight loss journey. If you really want to get detailed, learn data analysis. That will help you get even more information out of your data set. And you could pair it with a calorie-tracking app and a solid meal plan to figure out which macros work best for your body.
A great example of this is the line chart of our weight loss spreadsheet. Based on our example above, you can see that the trend goes down as the weeks pass, translating to a successful weight loss program.
Patience and Habits Matter
A free weight loss tracker is a powerful tool, but numbers on a spreadsheet only tell part of the story. Real progress happens when you give yourself the time to build better habits. Weight loss is not a straight line. Some weeks the scale may not move, even though you are making progress in other ways, such as choosing healthier snacks or staying consistent with exercise. That is why patience is key.
Habits form gradually, often without dramatic change at first. By logging your progress in a weight loss goal chart, you begin to see the payoff of these small daily choices. The simple act of entering your numbers can reinforce consistency, turning your routine into something automatic. Over time, those habits create the foundation for a healthier lifestyle.
It also helps to track more than just weight. A body measurement chart alongside your tracker can reveal changes in your waist, hips, or arms that the scale might not show. Sometimes, inches lost provide more motivation than pounds dropped, and seeing both side by side gives you a fuller picture of your journey.
By staying patient and letting habits take root, your weight loss tracker becomes more than a chart. It becomes proof that steady effort pays off, even if progress feels slow in the moment.
Reach Your Weight Loss Goals
Using tools like weight loss spreadsheets is one of the most effective ways to power your weight loss journey. Don’t forget to download our template, though you can also make one yourself from scratch if you like.
We have a ton of free templates on our site too, so ensure to browse the rest of our collection.
