A free, private weight and waist progress tracker. Log a quick weekly check-in and see your weekly averages, trend per week, total change and simple charts. Everything stays in your own browser, with CSV export so you never lose your data.
Delete all check-ins from this browser? This cannot be undone, so export a CSV first if you want a copy.
How to weigh yourself consistently
The scale is only useful if every reading is taken the same way. Small changes in routine can move the number more than a week of good eating, so keep these the same every time:
- Same time: first thing in the morning, after the toilet and before you eat or drink.
- Same scale, same spot: on a hard, flat floor, not carpet. Moving the scale between rooms can change the reading.
- Same clothing: none, or the same light layer.
- Waist once a week: find your lowest rib and the top of your hip bone on your side, wrap the tape at the midpoint (roughly level with your belly button), breathe out naturally and do not hold your stomach in. This is the method the NHS uses.
- Log what you see: no skipping the “bad” days. They are part of the average.
Why weekly averages matter more than any single day
Day-to-day weight moves with food still in your gut, salt, water, carbohydrate stores, alcohol and hard training. None of that is fat. A large European study that tracked people on smart scales found a clear weekly rhythm: weight tends to be highest after the weekend and drifts down during the week, with typical swings of about 0.35% of body weight inside a single week. Christmas added about 1.35% on average, and not all of it came off afterwards.
That is why this tracker groups your check-ins by week (Monday to Sunday) and compares weekly averages. You can log once a week on the same morning, or weigh 3 to 7 mornings a week and let the tracker average them, which smooths out the noise even better. Judge progress on the trend over 3 to 4 weeks before you change your calories or training.
Track your waist alongside your weight. If you are lifting and your waist is shrinking while your weight barely moves, that can be a sign you are losing fat while holding on to muscle, which is exactly the goal after 35. Learn how to set that up in how to lose fat and keep muscle after 35, set your daily target with the calorie calculator, and read why the scale alone can mislead in BMI vs body fat and what really happens to metabolism after 35.
Your data and privacy
Check-ins are stored with your browser’s local storage on this device only. Clearing your browser data, using a private window or switching devices will remove them, so export a CSV every few weeks. You can import that file later on any device. The CSV has four columns: date, weight in kg, waist in cm and note.
Sources
- Turicchi et al. (2020), PLoS ONE: weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention
- NHS: how to measure your waist correctly
- NICE guideline NG246 (2025): overweight and obesity management, including waist-to-height ratio
This tracker is for general education and personal record-keeping, not medical advice. If weighing yourself makes you anxious, or you have a history of disordered eating, skip the scale and talk to your doctor. Check with your doctor before changing your diet if you have a medical condition or take medication.
More free tools: Calorie calculator · Waist-to-height ratio calculator · Fit After 35 Score · All tools