Enter your start weight, goal weight and how many weeks you want to take, and get a personal chart to print: a graph with your target pace line, a color-in thermometer and a weekly weigh-in log with target weights already filled in.
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Made in your browser; nothing is uploaded. Weigh in at the same time of day each week, mark the point on the graph and color the thermometer.
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How to use the Printable Weight Loss Chart
Enter your plan: units, start weight, goal weight and the number of weeks.
Pick the first weigh-in date so every row of the log shows its date (untick Print dates for a reusable undated chart).
Choose a style: graph, thermometer, or both, and a color.
Optionally add weights you have already recorded, one per week starting with week 0, to plot them on the chart.
Download the PDF or print it, then weigh in once a week, write the number in the log, mark the point on the graph and color the thermometer.
Weekly targets at a glance
The target line is a straight line from your start weight to your goal. The weekly target is simply the total you want to lose divided by the number of weeks. This table shows how plan length changes the weekly pace for a few common goals.
Goal
8 weeks
12 weeks
16 weeks
20 weeks
26 weeks
Lose 10 lb
1.25 lb/wk
0.83 lb/wk
0.63 lb/wk
0.50 lb/wk
0.38 lb/wk
Lose 20 lb
2.50 lb/wk
1.67 lb/wk
1.25 lb/wk
1.00 lb/wk
0.77 lb/wk
Lose 30 lb
3.75 lb/wk
2.50 lb/wk
1.88 lb/wk
1.50 lb/wk
1.15 lb/wk
Lose 5 kg
0.63 kg/wk
0.42 kg/wk
0.31 kg/wk
0.25 kg/wk
0.19 kg/wk
Lose 10 kg
1.25 kg/wk
0.83 kg/wk
0.63 kg/wk
0.50 kg/wk
0.38 kg/wk
Paces above roughly 2 lb (1 kg) per week are faster than the gradual rate usually recommended; adding weeks is the easiest fix.
Tips for tracking with a paper chart
Same time, same scale. Weigh in once a week, ideally in the morning before breakfast, on the same scale placed on a hard floor.
Watch the trend, not the dot. A single high reading is normal. If the points stay near or below the dashed line over three or four weeks, you are on track.
Put it somewhere visible. A chart on the fridge or bathroom door is a quiet daily reminder; coloring the thermometer is a small, satisfying ritual.
Use the milestone boxes. Write a non-food reward next to 25%, 50% and 75% (a new book, a massage, a day trip) so long plans have closer goals.
Track more than weight. Choose the Waist column to log a measurement too; it often keeps changing when the scale stalls.
Frequently asked questions
How is the weekly target calculated?
The chart uses a straight line from your start weight to your goal: weekly target = (start weight - goal weight) / number of weeks. For example, 180 lb to 160 lb over 20 weeks is 20 / 20 = 1 lb per week, so the target for week 5 is 175 lb. Real progress is rarely a straight line, so treat the dashed line as a guide, not a rule.
How fast is a sensible rate of weight loss?
Health agencies such as the CDC describe a gradual, steady loss of about 1 to 2 pounds (roughly 0.5 to 1 kg) per week as more likely to last. The tool shows a note when your plan is faster than that and suggests how many weeks would keep it within the range. For personal advice, talk to a doctor or registered dietitian.
Why do I weigh more some weeks even when I am on track?
Body weight normally moves up and down by a pound or two (about 0.5 to 1 kg) from day to day because of water, salt, food in the digestive tract and other factors. Weighing once a week at the same time, on the same scale and in similar clothing makes the trend easier to see.
How do I use the weight loss thermometer?
The bulb is your starting point and the tube is marked in pounds or kilograms lost, up to your total goal. The left side shows the matching body weight. Each week, color the tube up to the amount you have lost. The star at the top is your goal.
Can I print a chart without dates or for kilograms?
Yes. Switch Units to kilograms for a metric chart, and untick Print dates to get a reusable chart that shows week numbers only. You can also leave the name blank and change the title.
What happens with a plan longer than 26 weeks?
Long plans still fit the graph on page one (week labels are spaced out automatically), and the weekly log simply continues on a second page so every week has its own row.
Is my weight data private?
Yes. The chart is drawn and turned into a PDF entirely in your browser. Nothing you type is uploaded; your last settings are only saved in this browser's local storage so they are there next time.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.