How to make a 12-week weight loss tracker template【PDF】

We often want to start eating healthy, or the famous “diet,” to lose weight, so tracking what has been achieved during the first 12 weeks, or three months, is necessary. For this, we have prepared a 12-week weight tracker template, although you can modify it according to the number of weeks you want to carry out this process.

12 week weight loss template

It is essential that, before starting with your weight loss, you consult with a nutrition specialist so that they can help you and guide you with healthy habits and physical activity. This 12-week weight tracker template will help you record all your weight loss, week by week.

How to create your own 12-week weight loss tracker template

12-week weight loss tracker template is an effective tool to help individuals monitor their progress toward their weight loss goals. While you can download our templates with various sample formats below, you can create your own meal plan with detailed information on different points.

Here’s an example of how to structure a weight loss tracker template:

  1. Introduction: Begin with an introduction that explains the purpose of the tracker and the individual’s weight loss goals.

Example: Welcome to my 12-week weight loss tracker! The goal of this tracker is to help me stay accountable and motivated as I work towards losing 20 pounds over the next 12 weeks.

  1. Weekly tracking sections: The bulk of the tracker should be broken down into weekly tracking sections, each with its page. Each weekly section should include the following items:
  • Starting weight: The individual’s weight at the beginning of the week.
  • End weight: The individual’s weight at the end of the week.
  • Weight loss/gain: The difference between the starting and end weights indicates whether the individual lost or gained weight during the week.
  • Diet: Briefly describe the individual’s diet during the week, including any notable changes or challenges.
  • Exercise: Briefly describe the individual’s weekly exercise routine, including any notable changes or challenges.
  • Reflection: An opportunity for the individual to reflect on their progress, note any successes or setbacks, and set goals for the following week.


Week: 1st / Starting weight: 200 lbs / End weight: 197 lbs / Weight loss/gain: -3 lbs / Diet: Cut out processed foods and added more fruits and veggies to meals / Exercise: Went for a 30-minute walk 5 days this week. / Reflection: I’m happy with my progress this week, but I need to work on drinking more water and getting enough sleep.

  1. Summary section: At the end of the 12 weeks, include a summary highlighting the individual’s overall progress, total weight loss, and notable accomplishments or challenges.


Starting weight: 200 lbs End weight: 180 lbs Total weight loss: -20 lbs

Notable accomplishments: Successfully sticking to a healthy eating plan and establishing a consistent exercise routine. Challenges: I had a few setbacks due to travel and social events, but I got back on track quickly.

What does it take to create an excellent 12-week weight tracker template?

To create a good template for 3 months of weight loss (although you can make it more or less than 12 weeks), you must consider the main features to build a good weight record.

  • Set realistic goals: When setting your weight loss goals, ensure they are achievable within the 12 weeks. This will help you stay motivated and focused throughout the process.
  • Track everything: In addition to tracking your weight, make sure to record your food intake, exercise routine, water intake, and any other relevant information that impacts your weight loss journey. This will help you identify patterns and make adjustments as needed.
  • Celebrate your successes: Don’t forget to celebrate your accomplishments along the way, no matter how small they may seem. This will help you stay motivated and focused on your goals.
  • Be consistent: Try to weigh yourself at the same time each week and record your progress consistently to get an accurate picture of your weight loss journey.
  • Stay accountable: Share your weight loss goals with a friend or family member who can help keep you accountable and provide support along the way.Principio del formulario

Why is it important to keep track of weight loss?

Keeping track of weight loss is essential for staying on track, making necessary adjustments, and celebrating your successes. By tracking your progress, you can achieve your weight loss goals and maintain a healthy lifestyle over the long term.

How to create a 12-week weight loss tracker in Word and Excel

Creating a 12-week weight loss tracker in Word and Excel is a straightforward process involving using the appropriate tools and functions to create a customized template that meets your needs. Here’s how to make a weight loss tracker in Word and Excel:

In Word

  1. Open Microsoft Word and select “New Document.”
  2. Choose a template that suits your needs, such as “Fitness Log” or “Weekly Planner.”
  3. Customize the template by adding weight, diet, exercise, and reflection fields for each week. You can also add any other relevant information that you want to track.
  4. Save the document and print it out so you can quickly complete the information by hand each week.

In Excel

  1. Open Microsoft Excel and select “New Workbook.”
  2. Create a new sheet for each week of the 12 weeks.
  3. Create columns for weight, diet, exercise, and reflection for each day of the week.
  4. Use Excel’s built-in functions to calculate weekly weight loss and other relevant metrics automatically.
  5. Add any additional columns or information you want to track, such as calorie intake or exercise duration.
  6. Customize the formatting and layout of the tracker to suit your preferences.
  7. Save the workbook and print out each sheet to complete the information by hand each week.

Word and Excel offer the flexibility to customize your weight loss tracker to meet your specific needs, whether you prefer a handwritten or digital format. By creating a personalized tracker, you can easily monitor your progress toward your weight loss goals and make any necessary adjustments to your diet and exercise routine along the way, always under the supervision of a specialist.