How do I use the weekly weight tracker template?

Each row represents one week. Record your weight in the daily column each morning (same time, after bathroom, before food). At the end of the week, sum the 7 readings and divide by 7 to get your 7-day average. Compare the weekly averages to see your true trend — ignore the daily ups and downs.

Printable Weight Tracker — Free PDF Templates (Weekly & Monthly)

Q: How do I print the weight tracker template?

Click the Print button on this page (or press Ctrl+P / Cmd+P). The page is formatted with print-specific CSS — backgrounds, navigation, and buttons are automatically hidden, leaving only the clean tracker grid. Set your printer to portrait orientation for the weekly template or landscape for the monthly sheet.

Q: What is the best paper size for the weight tracker?

A4 or US Letter paper both work well. The weekly tracker fits comfortably on a single portrait page. The monthly tracker prints best in landscape orientation. Consider laminating a reusable copy and using a dry-erase marker.

Tools

Week	Dates	Mon	Tue	Wed	Thu	Fri	Sat	Sun	7-day avg	Change
1	__/__	___	___	___	___	___	___	___	___	___
2	__/__	___	___	___	___	___	___	___	___	___
3	__/__	___	___	___	___	___	___	___	___	___
4	__/__	___	___	___	___	___	___	___	___	___
5	__/__	___	___	___	___	___	___	___	___	___
6	__/__	___	___	___	___	___	___	___	___	___
7	__/__	___	___	___	___	___	___	___	___	___
8	__/__	___	___	___	___	___	___	___	___	___
9	__/__	___	___	___	___	___	___	___	___	___
10	__/__	___	___	___	___	___	___	___	___	___
11	__/__	___	___	___	___	___	___	___	___	___
12	__/__	___	___	___	___	___	___	___	___	___

Day	Day of week	Weight	Notes
1		___________
2		___________
3		___________
4		___________
5		___________
6		___________
7		___________
8		___________
9		___________
10		___________
11		___________
12		___________
13		___________
14		___________
15		___________
16		___________
17		___________
18		___________
19		___________
20		___________
21		___________
22		___________
23		___________
24		___________
25		___________
26		___________
27		___________
28		___________
29		___________
30		___________
31		___________

How to use the printable weight tracker

Print this page (Ctrl+P on Windows, Cmd+P on Mac) and select Save as PDF in the destination dropdown if you want a digital copy, or send to your printer directly. The page is print-optimised — navigation, buttons, and backgrounds are automatically hidden, leaving only the clean tracker grid.

Write your starting date in the Dates column of Week 1
Record your weight each morning before eating — same time, same conditions
At end of week, sum the 7 readings and divide by 7 to compute your moving average
Track the weekly average trend — that number is your signal, not daily readings

Frequently asked questions

How do I print the weight tracker template?

Press Ctrl+P (Windows) or Cmd+P (Mac) and click Print. The page CSS automatically hides all navigation and only prints the tracker grids. Set your printer to portrait orientation. To save as a PDF instead, choose 'Save as PDF' in the destination dropdown in your print dialog.

What is the best paper size for the weight tracker?

A4 or US Letter paper both work well in portrait orientation. Consider printing on heavier stock (90 gsm or above) and laminating a copy to use with a dry-erase marker — this way you can reuse the same sheet indefinitely.

How do I calculate my 7-day moving average by hand?

Add the 7 weights from the week together and divide the total by 7. Example: 74.2 + 73.8 + 74.5 + 74.0 + 73.6 + 74.1 + 73.9 = 518.1 ÷ 7 = 74.0 kg average. Compare this weekly average to the previous week's average to see your actual trend.

Printable Weight Tracker

Free printable weight tracker sheets — weekly 12-week grid and monthly 31-day calendar. Print from your browser (Ctrl+P / Cmd+P).

Tip: In your browser print dialog, set orientation to Portrait for the weekly template. Disable “Headers and footers” for a cleaner print.

Week	Dates	Mon	Tue	Wed	Thu	Fri	Sat	Sun	7-day avg	Change
1	__/__	___	___	___	___	___	___	___	___	___
2	__/__	___	___	___	___	___	___	___	___	___
3	__/__	___	___	___	___	___	___	___	___	___
4	__/__	___	___	___	___	___	___	___	___	___
5	__/__	___	___	___	___	___	___	___	___	___
6	__/__	___	___	___	___	___	___	___	___	___
7	__/__	___	___	___	___	___	___	___	___	___
8	__/__	___	___	___	___	___	___	___	___	___
9	__/__	___	___	___	___	___	___	___	___	___
10	__/__	___	___	___	___	___	___	___	___	___
11	__/__	___	___	___	___	___	___	___	___	___
12	__/__	___	___	___	___	___	___	___	___	___

Week

Dates

Mon

Tue

Wed

Thu

Fri

Sat

Sun

7-day avg

Change

__/__

___

__/__

___

__/__

___

__/__

___

__/__

___

__/__

___

__/__

___

__/__

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__/__

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__/__

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__/__

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__/__

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Day	Day of week	Weight	Notes
1		___________
2		___________
3		___________
4		___________
5		___________
6		___________
7		___________
8		___________
9		___________
10		___________
11		___________
12		___________
13		___________
14		___________
15		___________
16		___________
17		___________
18		___________
19		___________
20		___________
21		___________
22		___________
23		___________
24		___________
25		___________
26		___________
27		___________
28		___________
29		___________
30		___________
31		___________

Day

Day of week

Weight

Notes

___________

How to use the printable weight tracker

Write your starting date in the Dates column of Week 1

Record your weight each morning before eating — same time, same conditions

At end of week, sum the 7 readings and divide by 7 to compute your moving average

Track the weekly average trend — that number is your signal, not daily readings

Frequently asked questions

How do I print the weight tracker template?

What is the best paper size for the weight tracker?

How do I calculate my 7-day moving average by hand?

Printable Weight Tracker

12-Week Weight Tracker

Monthly Weight Log

How to use the printable weight tracker

Frequently asked questions

Related tools

Printable Weight Tracker

12-Week Weight Tracker

Monthly Weight Log

How to use the printable weight tracker

Frequently asked questions

Related tools