How often should I weigh myself?

Once a week, on the same day, at the same time, before breakfast, is enough: day-to-day weight jumps up and down with water and food, and the weekly trend is what counts.

Why write down my waist too?

When you exercise, you can lose fat and gain muscle at the same time — the waist shows it even when the scale doesn’t move.

Yes — set more rows and fill the dates in each day, or rename the columns.

Can I use kilograms or pounds?

Either — the columns are blank, so write in the unit you use. The BMI calculator works out your BMI from your height and weight.

Is anything uploaded?

No. The sheet is made in your browser.

Weight loss tracker

Weigh in once a week, write it down, watch the trend.

Examples temporarily replace the input and settings. You can restore your previous work.

HeadingLines to fill in at the top (one per line)Columns, one per line — add |2 to make one wider, * for tick boxesRowsFill the first column withThe columns after the first areBoxes underneath (one per line)Signature lines (one name to a line)Shade every other rowDirectionPaper

Pro keeps the settings you use every week and puts them one click away. See Pro

Preview

Free PDFs end with a small “Made with nouplo.com” line Remove limits with Pro

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Your files stay on your device

This tool runs entirely in your browser. Nothing is uploaded, nothing is stored, and you can even turn off your internet connection before you start.

Example

Worked example — Weight loss tracker

Use the following inputs and settings. Keep other settings at the page defaults.

Item	Value
Starting on	2026-11-02
Output files	1
PDF pages	1
PDF	210 × 297 mm

Expected result — PDF · PDF pages: 1. The image shows the first PDF page.

How it works

Fill in your start weight, goal and height at the top.
Weigh in once a week at the same time of day and write the date, weight and change.
Note your waist now and then — it shows progress the scale can miss.

Frequently asked questions

How often should I weigh myself?: Once a week, on the same day, at the same time, before breakfast, is enough: day-to-day weight jumps up and down with water and food, and the weekly trend is what counts.
Why write down my waist too?: When you exercise, you can lose fat and gain muscle at the same time — the waist shows it even when the scale doesn’t move.
Can I use it daily?: Yes — set more rows and fill the dates in each day, or rename the columns.
Can I use kilograms or pounds?: Either — the columns are blank, so write in the unit you use. The BMI calculator works out your BMI from your height and weight.
Is anything uploaded?: No. The sheet is made in your browser.