Why track your weight daily?
A weight tracker records your daily body weight and computes a 7-day moving average to filter out normal fluctuations — revealing your true underlying trend. Body weight fluctuates by 1–3 kg daily due to water retention, glycogen stores, food volume in transit, and hormonal cycles. A single reading tells you nothing; the 7-day average tells you everything.
Research consistently shows that people who weigh themselves daily and log the data lose more weight and maintain it better than those who weigh weekly — due to earlier detection of upward trends and faster corrective response.
Expected weight change rates by goal
| Goal | Weekly change | Monthly | Notes |
|---|---|---|---|
| Fat loss (aggressive) | −0.75 to −1.0 kg | −3 to −4 kg | Higher muscle loss risk; reserve for short periods |
| Fat loss (moderate) | −0.5 to −0.75 kg | −2 to −3 kg | Optimal balance of fat loss and muscle retention |
| Lean bulk | +0.1 to +0.25 kg | +0.5 to +1 kg | Slow scale movement is expected and normal |
| Standard bulk | +0.25 to +0.5 kg | +1 to +2 kg | Faster progress; monitor fat gain |
Other weight tracking options
If you prefer to track offline or share your log with a coach, try one of our dedicated templates:
Frequently asked questions
Why does my weight fluctuate so much day to day?
Body weight fluctuates 1–3 kg daily due to: water retention (carbohydrate consumption causes ~3–4 g of water storage per gram of glycogen), sodium intake (high-sodium meals temporarily increase water retention), food weight in the digestive system, hormonal cycles (particularly in women, where weight can vary 2–4 kg across a menstrual cycle), and hydration status. None of these fluctuations represent fat changes.
When is the best time to weigh myself?
Weigh yourself first thing in the morning, after using the bathroom, and before eating or drinking. This minimises the impact of food and fluid variables. Consistency in timing and conditions matters more than the specific time. Weighing at the same time daily and averaging weekly readings filters out normal fluctuations and reveals your actual trend.
How do I know if my diet is working from the scale?
Look at the 7-day moving average, not individual readings. If you are cutting and the 7-day average is decreasing by 0.3–0.75 kg per week, your deficit is working. If the average has not moved in 3+ weeks despite consistent calorie tracking, you are likely at a maintenance deficit — reduce intake by 100–200 kcal per day and reassess after another 2 weeks.
How is my BMI calculated?
BMI is calculated as your weight in kilograms divided by the square of your height in metres (kg/m²). Enter your height in Settings to enable BMI tracking. Note that BMI doesn't distinguish muscle from fat — a muscular athlete may register as overweight despite low body fat. Use it alongside body fat percentage for a fuller picture.
Is my data safe? Who can see my weight log?
Your data is stored entirely in your browser's localStorage — it never leaves your device and is never uploaded to any server. Only you can see it. The trade-off is that data is device-specific: clearing your browser data will delete your log. Export your CSV regularly as a backup.