Free Weight Loss Tracker (Excel)
What's in the weight loss tracker
The template is a single Tracker sheet with one row per weigh-in: date, weight, waist measurement, the change versus your starting weight, and a notes column for anything worth remembering about that entry.
Below the log, the summary pulls out your starting weight and your lowest weight logged so far, and a trend chart plots your weight over time so you can see the direction you're moving in, not just a single number.
What calculates automatically
As soon as you log a weigh-in, the change vs. start column updates on that row — no formulas to write or drag down. The starting weight and lowest weight in the summary update the same way as new rows come in.
The trend chart redraws itself from the log, so after a few weeks of entries you get a visual trend line without building a chart from scratch. There are 104 rows built in, enough for two years of weekly weigh-ins.
Why this beats a blank spreadsheet
A blank spreadsheet means setting up the columns, writing a change-vs-start formula, and building a chart yourself before you can even start logging weigh-ins — and redoing the chart range every time you add rows.
This template already has the log, the formula, and the chart in place. You weigh in, type two numbers, and the trend and the change column stay correct without any extra setup.
How to use it
- Weigh in on a consistent schedule — same time of day, same conditions if you can.
- Log one row per weigh-in: date, weight, and waist measurement if you're tracking it.
- Change vs. start calculates automatically on that row.
- Check the trend chart periodically to see your direction over time rather than reacting to a single weigh-in.
Download the free Free Weight Loss Tracker (Excel)
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Frequently asked questions
Can I use this weight loss tracker in Google Sheets?
Yes. Upload the downloaded file to Google Drive, then open it and choose File > Save as Google Sheets. The change calculation and chart keep working.
Is this template really free?
Yes. You give an email address to download it, and then it's yours to use with no further cost.
How often should I log my weight?
Weekly tends to give a clearer trend than daily, since day-to-day changes are mostly water weight. Log at a consistent time for the most useful trend line.
Does this template give diet or medical advice?
No. It's a tracking tool only — it logs numbers and shows a trend. For guidance on a target weight, rate of loss, or any health condition, consult your doctor.
What's the usage license?
Personal use or use within one business. It's not meant to be resold or redistributed as a template product.
Can I add more measurements, like body fat percentage?
Yes, it's a standard Excel/Google Sheets file. Add extra columns as you like — just keep the existing weight and date columns intact so the change formula and chart keep working.