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Weight tracker printable

A free weight tracker printable: twenty rows for the date, your weight, the change since last time and a note. Weigh at the same time and under the same conditions, and write it down.

Updated 21 October 2026. Sources named on the page.

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  • Twenty rows: date, weight, change, notes
  • A goal line at the top (optional)
  • A4 and US Letter, black and white friendly
  • Free to print for yourself
The weight tracker printable sheet in A4 size
Every claim names its sourceNothing you type is savedFree, no sign upFor adults aged 19 and overPrivate by default
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What is on the sheet

  • Date, weight, change and a notes column
  • Twenty rows
  • A goal line at the top, optional
  • A4 and US Letter

The picture shows the A4 weight tracker printable. The US Letter version has the same layout.

How to use it

Weigh yourself at the same time of day under the same conditions, ideally first thing in the morning. Write the date and the weight. In the change column, write the difference from the last entry.

Use the notes column

Short notes explain the bumps: late night, big dinner, unwell, a period. When you read the page back, the notes show why a number was higher or lower.

Not sure which tool you need?Ten examples, each with a worked screen and the prices of the paid apps.
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Read the trend

Look at the whole page, not one line. A single high number is usually water. A trend over four or more weeks says more.

A calm approach

If weighing makes you anxious, weigh less often, or stop. This sheet is for your own notes and is not medical advice. If you are worried about your weight or eating, talk to a doctor.

Questions

How often should I use the weight tracker?

Once a week works for many people. Choose a rhythm that keeps you calm.

Do I need to set a goal?

No. The goal line is optional.

Does it come in A4 and US Letter?

Yes, both have the same layout.

Keep going

Keep going after the weight tracker printable

Sign up free for the Daily Journal app: habits, food, mood and sleep in one private place. Free to start.

Free to start. Next you choose a password, type the code we email you, and your account opens. We keep your email, what you chose and basic details of your visit: the page, where you came from, your browser type, your IP address and a random id saved in your browser. Privacy.