Weight loss tracker

Yes. There is no account and nothing is uploaded. Every weigh-in is saved in your browser’s local storage on this device, and you can export a backup file or wipe it from the Privacy page.

For each day it averages every weigh-in from that day and the six days before it. Daily weight can swing 1–2 kg from water, salt, carbohydrate and digestion alone, so the average shows the direction of travel far more honestly than any single morning.

Daily weighing gives the moving average the most data and, in studies such as Steinberg et al. (2015, Journal of the Academy of Nutrition and Dietetics), was linked to more weight loss without harming mood. If daily feels stressful, three or more mornings a week still gives a usable trend.

The CDC and NHS both suggest around 0.5–1 kg (1–2 lb) a week for most people. A common rule of thumb is 0.5–1% of body weight per week; faster than that tends to cost muscle and is hard to sustain.

For most adults with weight to lose, yes: the CDC describes 1–2 lb (0.5–1 kg) a week as gradual, steady loss that is more likely to be kept off. Leaner people should aim lower, around 0.5% of body weight a week, to protect muscle. The first week or two often shows more because of water and glycogen.

Yes. The “Print blank tracker” button on this page prints a 12-week weight loss tracker with a row per week, seven daily boxes, a weekly-average column and a change column, so you can log on paper and enter the numbers here later.

The one you will actually use daily. What matters is a trend line rather than single readings, a weekly rate, and a goal date. This tracker does all three with no account; pair it with measurements and progress photos, because the scale alone misses recomposition.

First thing in the morning, after the toilet and before food or drink, wearing the same thing (or nothing). Keep the scale on a hard, flat floor in the same spot.