Keep dated weight and body-measurement entries together with this free weight tracking template for Excel. The printable sheet includes a starting-date field, a Week column, five body-measurement columns, a Weight column, and separate Notes and Goals areas.
Use the file as a personal record that you complete yourself. It does not prescribe a target weight, calculate a diet, or predict results.
The workbook is a manual recording layout. It has no built-in formulas for weight change, averages, BMI, or progress percentages, and no data-linked charts. The small chart graphic at the top is decorative.
Weight and Measurement Tracker Preview
The original sheet leaves the units and dates for you to define. Label them clearly before entering your measurements.
What Can You Record?
Field
Suggested use
Start Date
Identify when this record begins
Week
Enter a week label or replace the heading with Measurement Date for precise dates
Chest, Waist, Hips, Arms, Thighs
Record the measurements you choose to track, with a clearly stated unit
Weight
Enter the reading and identify whether you use kilograms or pounds
Notes
Add context about an entry or your recording method
Goals
Write personal objectives or recording reminders in the lined checklist area
You do not need to fill every measurement column. Leave unused fields blank or rename them for the information you actually want to record. The original sheet does not define measurement landmarks or left/right sides, so document your chosen method if those distinctions matter to your record.
How to Use the Excel Weight Tracker
Extract the ZIP file. Open the workbook in Excel and save a working copy.
Enter the starting date. Use a date format that will remain understandable when you review the sheet later.
Label your units. For example, change Weight to Weight (kg) or Weight (lb), and identify the unit used for body measurements.
Date each entry. Use a full date or define what each week number represents. A week number alone can become ambiguous across multiple sheets.
Enter readings as numbers. If you plan to add calculations later, keep the unit in the heading rather than typing it into every numeric cell.
Add relevant notes. Explain corrections or changes to your recording setup rather than silently mixing different units or methods.
Save or print the record. Keep the editable file and use a PDF or printed copy when you want a fixed version.
The layout uses merged cells and formatted writing areas, so click carefully when entering data. If you want extensive calculations, a separate simple table with one date and numeric value per row may be easier to maintain.
Using the Notes and Goals Sections
The Notes box can explain the information on the sheet, such as the units used or the date you changed equipment. The Goals section provides lines and small square markers for manual use; it does not automatically evaluate progress.
Recording goals might include “Add a date to each entry” or “Keep this file updated.” The template does not determine an appropriate body-weight target or measurement goal. It is a recordkeeping tool, not an individualized health assessment.
Optional Calculations and Charts
If you want a numerical change column, add it yourself and define the comparison. For example, a change from 70.0 to 70.4 is +0.4 in the same weight unit. This is an arithmetic example, not a suggested target or interpretation.
For a custom chart, build a two-column table containing actual dates and recorded weights, then insert an Excel line chart. Label the units and check that Excel recognizes the dates and numbers correctly. No automatic chart is included in the supplied file.
Averages and charts summarize the entries you supply; they do not establish why a measurement changed. Keep missing readings blank rather than entering zero as a placeholder.
Pair the Record with a Separate Activity Log
If you also want to record meals and activities, use the fitness tracking template. It is a separate Word document with meal, snack, exercise, and water sections; its original layout covers Monday through Saturday.
For arranging planned activities, our weekly schedule templates provide a time-planning format. Keep plans distinct from completed records so you can tell what was scheduled and what was actually entered.
Printing and File Organization Tips
Check Print Preview: confirm that the measurement table, Notes, and Goals areas fit on the intended pages.
Keep text readable: avoid excessive shrinking when fitting the sheet to paper.
Identify continuation sheets: add the date range and units to each new copy.
Keep a blank master: duplicate it for a new period rather than overwriting earlier records.
Control sharing: store personal measurements where only the intended people can access them.
Frequently Asked Questions
Is this an Excel file or a printable PDF?
The ZIP contains an Excel .xlsx workbook. You can print it or export a PDF after checking the layout.
Does it calculate weight loss or gain automatically?
No. It records your entries without built-in change calculations, averages, or progress formulas.
Can I use kilograms or pounds?
Yes. State the unit in the heading and use it consistently. The template does not convert between units automatically.
Can I record dates instead of week numbers?
Yes. Rename Week to Date or Measurement Date and enter the actual dates. Adjust the column width if needed.
Does it include a BMI calculator or meal plan?
No. It has weight and body-measurement fields, Notes, and Goals. There is no BMI formula, calorie calculator, or prescribed meal plan.
Can I use the sheet without a weight-loss goal?
Yes. It is a blank record and does not require a particular goal. Use only the fields relevant to your purpose.
Browse our tracking templates for other reusable logs and recording sheets.
