Best Free Printable Weight Loss Tracker (52 Weeks)

by Millie
weight loss tracker

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I used a weight loss tracker for the first time two years ago and I truly believe that it was one of the keys to my successful weight loss. I lost 80 pounds in 8 months by eating healthy and exercising. I keep a simple weight loss tracker to help me meet my weight loss goals and I am pleased to offer you my free printable weight loss tracker to help you track your weight loss progress.

I had a boss that said, “that which gets measured, gets done.” And I believe that this is the same for weight loss. I not only wanted to lose weight but to also get healthier. I looked at a lot of free printable weight loss trackers, but they were not suitable for my needs so eventually, I designed my own.

My free printable weight loss tracker is more than your regular weight tracker. You can keep track of your weight loss, keep track of your measurements, record your fat loss, BMI chart, and make note of other indicators of your health on your way to your goal weight.

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In my (biased) opinion this is the best, most complete free printable weight loss tracker! My 52-week weight loss tracker is especially great for those who have a lot of weight to lose. Scroll to the bottom at any time to get the instant download.

Track your weight loss for success

Why Track your Weight Loss

In fact, there have been a few research studies that showed that tracking can help your weight loss.

In one Duke University study, participants were not asked to follow a specific diet but were only required to track their food and weight on a free app for twelve weeks. At the end of the study, participants lost five to six pounds.  

Another study that looked at successful weight loss maintainers found that they were more likely to track their weight, diet, and exercise. And furthermore, they were more likely to change their behavior because of the tracking information.

So a weight loss log can not only help with weight loss, but it can also assist with maintaining your weight loss. It’s the perfect companion to your weight loss program.

Track your weight and body measurements

What to Track

That same boss I mentioned earlier also responded to the question of what to track, “if it moves, you track it.” And once again, I took the advice to my weight loss journey.

Initially, I used my Fitbit to track my daily and weekly weight loss, as a food log, calories in and out counter, water intake tracker, exercise and steps counter, to record my percentage of body fat, and body mass index (BMI). I also had my own body measurement tracker. Eventually, I wanted to see the information on one page and learn from my success and misses.

So I developed my own printable weight loss tracker. Since my goal was to not only lose weight but also to get healthier, this is what I track:

  • Weight – daily, weekly and overall
  • Body Measurements – chest, waist, hips, thighs, and arms
  • BMI
  • Percentage of body fat
  • Resting heart rate
  • Blood pressure
  • Cholesterol
  • A1C
  • Non-scale victories

There is also space for you to name notes. Of course, you can track them all or any amount that is relevant to you.

Track your progress daily, weekly and monthly

When to Track

Some numbers you may track daily, others will be weekly, and a few will be monthly and a few on an ad hoc basis.

Weight Loss Tracker

You will record your starting weight or current weight. I recommend and there is some good research to suggest that you should weigh yourself on a daily basis. There are three reasons I recommend that you weigh yourself daily.

A two-year study of overweight and obese gym members found that those that weigh themselves daily were more likely to lose significant weight and then keep it off. Of course, if stepping on the scale daily is too much for you, then weigh yourself weekly or as often as you want.

The best time of day to weigh is in the morning, without clothes and shoes, and after using the bathroom. There will be minor fluctuations in your weight, so don’t worry too much. But pay attention to weight gain over several days.

Body Measurement Tracker

I measure my chest, chest, waist, hips, thighs, and arms. But, of course, you can choose to measure all or some as you please on your weight loss tracker. Eventually, you will love to not only say how much weight you lost but how many total inches, as well.

If you track your body measurements, you will also gain some incredible insights into how your body loses weight. For instance, I am heavier on the chest and waist. And I found that, not surprisingly, I was losing inches faster on my hips and thighs. 

There is no need to take your body measurements weekly. I did it monthly. But you may see changes around two or three weeks. Make sure you are measuring the same spots each time. 

Body Mass Index (BMI)

Although most experts agree that your BMI is not an accurate picture of your health, it is still used by many health professionals to determine if you are overweight, obese, or morbidly obese. Therefore, I tracked and loved seeing my BMI decrease.

My scale showed me my BMI every time I stepped on it. Alternatively, you can use the CDC BMI calculator if you want to record this on your weight loss tracker. I recorded my BMI weekly. You can do weekly, monthly, or every 10 pounds, whatever works for you.

Percentage of Body Fat

Like your body measurements, your percentage of body fat will also give you a better picture of not just your weight loss, but your health status, and perhaps you are achieving your fitness goals

Your ideal body fat percentage varies by gender and age. It can range from dangerously low to dangerously high. 

You will need a scale that will also estimate your body fat percentage, in addition to your weight if you want to see your progress on your weight loss tracker. Here are the percentages for men and women

I recorded my body fat percentage weekly. But you can also do it monthly on your weight loss tracker. 

Resting Heart Rate

Because I was not only interested in weight loss, but my improving my health and getting fitter, I started to track my resting heart rate. Your resting heart rate gives you an indication of your heart function and cardiovascular fitness level. The range for an adult is 60 to 100 beats per minute. 

I record my resting heart rate monthly, You can also do monthly or weekly if you prefer. I am able to see my resting heart rate every morning on my Fitbit. But here are instructions to measure your heart rate manually

Blood Pressure

There is a very strong correction between weight and high blood pressure. According to the CDC, almost 50% of adults have high blood pressure which increases your risk for heart disease and strokes. 

If, like me, you are also interested in improving your health record your blood pressure on your weight loss tracker and see the changes as your weight decreases. 

Many pharmacies have free blood pressure machines so you can easily check when it is convenient for you. I recorded my blood pressure monthly or every ten-pound loss whichever was sooner.


Obesity increases your chance of developing high cholesterol and this may lead to heart disease. If cholesterol is not a problem for you, you can skip recording this. But if high cholesterol is an issue for you, losing weight could help lower your bad cholesterol level.

Make a note of your cholesterol levels on your weight loss tracker when you have test results. 


If you don’t know what your A1C is, that’s good news. An A1C test measures your blood sugar level and is used to diagnose diabetes. If you are diagnosed with Type 2 Diabetes or you are advised that you are pre-diabetic, then pay attention and track your A1C levels on your weight loss tracker.  

Non-Scale Victories

Finally, make a note of all of your non-scale victories as they happen! Once again, the number on the scale doesn’t tell the full story.


Make any notes especially when you are going in the right direction. I also added motivational quotes when my weight loss efforts needed a boost. Sometimes I added rewards that I could look forward to at the end of the week or month.

Your Free Printable Weight Loss Tracker

Weight Loss Tracker

The number on the scale is not the only indicator of your lifestyle change. Keeping track of your body measurements will help you see the changes in your body. And this is even more important when you hit a plateau.

Phew! I know it’s a long list of things to track. But as mentioned previously, feel free to turn this weight loss tracker into YOUR weight loss tracker. 

I do know that losing weight is hard. But a weight loss tracker is one of the best ways to help you get rid of the extra pounds is to use a weight loss tracker. You will definitely increase your chances of success of getting to a healthy weight. But track what’s important to you, when it’s important to you!  

Get your free printable weight loss tracker today. Leave your email address for an instant download and start tracking your way to success today!

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    Leanne February 8, 2022 -

    I LOVE this printable! I know there are all kinds of apps out there, but I’ve always been a big fan of good old fashioned paper and pen.

    Millie February 15, 2022 -

    Thanks, Leanne! Sometimes pen and paper works best!

    Heather Castillo February 8, 2022 -

    I love this idea! I use an app, but I love the idea of printing it out where I can look at it every time I walk by the fridge.

    Millie February 15, 2022 -

    Hi Heather, that’s exactly what I found. Having a dashboard where you can see all of the information in one place is best.

    anatureescape February 8, 2022 -

    Writing things down is really so helpful for true changes.

    Millie February 15, 2022 -

    Yes, it is better to write things down.

    Cinny February 8, 2022 -

    I use an app to track my weight. I have to admit I slack on recording it on my bad days though.

    Millie February 15, 2022 -

    Hi Cinny, I did that, but then I bought a scale that syncs with my Fitbit. Now I can’t avoid it!

    Beth Pierce February 9, 2022 -

    Losing weight is hard. but trackers help a lot in keeping our routine and staying to our habits. Thanks for sharing this

    briannemanzb February 9, 2022 -

    Of course, I want a free weight loss printable. I have tried using apps but I think I’ll always go back to pen and paper style.

    Healthawareness February 9, 2022 -

    i am loving these design, they are unique, will try them out.

    tweenselmom February 9, 2022 -

    thank you for this! i love that you went detailed in what to keep track of, like BMI and cholesterol 🙂

    Lucy Ivan February 9, 2022 -

    Oh, I have just started my diet, and I want to lose around 10 kg. So tracking the changes during this period is very important! Very useful information. Thanks!

    Millie February 15, 2022 -

    Good luck, Lucy! I’ll be sending you positive vibes. You can do it!

    Marysa February 9, 2022 -

    It is nice to have a way to keep track of goals and have a visual of progress. Thanks for putting this together.

    Millie February 15, 2022 -

    I’m glad you like it Marysa! Thanks!

    Fransic verso February 9, 2022 -

    Nowadays, I feel the importance of the trackers and have been developing the habit of following the tracker.

    Millie February 15, 2022 -

    Hahaha! Yes!

    Heatherkleinwolf February 9, 2022 -

    Congratulations on you weight loss journey. Happy to hear tracking helped you find success.

    Millie February 15, 2022 -

    Thanks, Heather!

    knycx journeying February 9, 2022 -

    Very interesting and useful info for anyone who are planning on losing weight. Thanks for sharing your insights and tips too! – Knycx Journeying

    Millie February 15, 2022 -

    Thanks, Knycx!

    Ntensibe Edgar February 10, 2022 -

    Hhhhmmmm….these are very resourceful, Millie! Thanks for sharing.

    Millie February 15, 2022 -

    Thanks, Ntensibe!


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