Free weight tracking spreadsheet with weekly averages
This free weight tracking spreadsheet gives you a year of dated rows, weekly averages and a chart in one file. Download it, choose a starting date and record weights in either kilograms or pounds. There is no signup or email gate.
Download the weight tracking spreadsheet (.xlsx)
What is included
- Space for 365 daily readings, with dates filled from your chosen start date.
- Weekly averages calculated from the readings you actually enter.
- A chart of those weekly averages.
- A kg or lb label so you can keep the unit clear.
The workbook contains no macros or external data connections. Downloading it does not send your weight history to us. If you choose a cloud spreadsheet service, that service handles the copy you upload.
How to use it
- Open the file in a spreadsheet app that supports .xlsx files.
- Set the starting date and choose kg or lb in the setup cells.
- Enter a weight beside the relevant date. Leave days you did not weigh blank.
- Review the weekly averages and chart as readings accumulate.
The unit choice changes the label, not the numbers you entered. Use one unit throughout. Start a fresh copy for another year. The last weekly block covers only day 365, so it is a partial week.
What a weekly average means
A week with readings of 80 kg and 82 kg has an average of 81 kg. The five blank days are ignored. A week with one reading uses that reading alone. A week with no readings stays blank.
The blocks are seven days long, starting from your chosen date. They are not necessarily Monday to Sunday. Compare the number of readings as well as the averages, especially when your logging schedule changes.
How it differs from an app
This spreadsheet uses a simple average within each weekly block. It does not reproduce an app’s daily smoothed trend. Why the weight trend lags behind the scale explains the difference in approach.
If you prefer logging on your phone, Downtrend keeps a daily weight history and calculates a smoothed trend automatically. The spreadsheet remains useful on its own, and you can keep your own copies wherever you choose.
This article is general information, not medical advice. Talk to a doctor before a big change to what you eat or how you train, and especially if you are pregnant, under 18 or have a health condition.