Free Weight Loss Tracker - Set Your Goal & Track Your Progress with Charts
Tracking your weight loss progress is one of the most powerful things you can do to stay motivated and on course. Research consistently shows that people who monitor their weight regularly lose more weight and keep it off longer.
At Prescribe MyFitness, our free weight loss tracker lets you set a target weight, log your daily weight and calories, and see exactly how you’re progressing, completely free, no subscription needed.
Measure & move forward
Weight Tracker
Log your goal and a weigh-in to see progress
Tip
Log today's weigh-in
Log a meal — no calorie counting needed
Pick the plate size and what mostly filled it. That's it.
This meal reads as
Light
Weight over time
Last 7 days of meals
Weigh-ins
| Date | Weight |
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No weigh-ins yet.
Meals
| Date | Meal | Plate | Reads as |
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No meals logged yet.
How to Use the Weight Loss Tracker
Getting started takes less than two minutes:
- Enter your current weight and your goal weight
- Set a target date you’d like to reach your goal by
- Log your weight each day or as often as you like
- Optionally log your daily calorie intake
- Watch your progress chart update in real time
The tracker will automatically calculate your required daily calorie deficit and show you a projected timeline to reach your goal based on your current rate of progress.
How Much Weight Can You Safely Lose Per Week?
The NHS recommends losing no more than 0.5 to 1 kg, or 1 to 2 lbs, per week for sustainable, healthy weight loss. Faster weight loss can lead to muscle loss, nutrient deficiencies, and is harder to maintain long-term.
To lose 0.5 kg per week, you need a calorie deficit of approximately 500 calories per day. This can come from eating less, moving more, or ideally a combination of both.
Our tracker calculates this for you automatically based on your goal and timeline.
Understanding Your Calorie Deficit
A calorie deficit simply means consuming fewer calories than your body burns. When you’re in a deficit, your body turns to stored fat for energy — which is how weight loss happens.
Your Total Daily Energy Expenditure, or TDEE, is the number of calories your body burns per day. To lose weight, you need to consistently eat below this number.
• Mild deficit: 250 calories per day = approximately 0.25 kg loss per week
• Moderate deficit: 500 calories per day = approximately 0.5 kg loss per week
• Aggressive deficit: 750 calories per day = approximately 0.75 kg loss per week
Never go below 1,200 calories per day for women or 1,500 calories per day for men without medical supervision.
Why Your Weight Fluctuates Daily
It’s completely normal for your weight to go up and down by 1 to 3 kg day to day, even when you’re losing fat. This is due to:
• Water retention, especially after salty food or a hard workout
• Digestive contents, such as food and water in your system
• Hormonal changes, particularly in women
• Time of day you weigh yourself
This is why our tracker uses a trend line rather than focusing on individual daily readings. Always weigh yourself at the same time of day — first thing in the morning after using the bathroom is most consistent.
Tips to Stay on Track
• Log your weight daily, even if you’ve had a bad day, data is more useful than gaps
• Focus on the trend line, not individual readings
• Pair weight logging with our Free Health Habit Tracker to track water intake, sleep, and exercise
• Use our Free Meal Plan Generator to stay within your calorie target with balanced meals
• If you hit a plateau, try our Free AI Fitness Coach for personalised advice on breaking through it
Frequently Asked Questions
How long will it take me to reach my goal weight?
This depends on how much weight you want to lose and your rate of loss. Our tracker calculates this automatically. A realistic guide: every 3,500 calories of deficit equals approximately 0.45 kg of fat lost.
Should I weigh myself every day?
Daily weighing gives the best data for your trend chart, but weekly weighing is fine if daily fluctuations feel discouraging. Consistency matters more than frequency.
What if I’m not losing weight despite being in a deficit?
Calorie counts on food labels can be inaccurate by up to 20%. Try reducing your intake by an extra 100–200 calories or increasing activity. If you’ve been in a significant deficit for many weeks with no movement, consult a GP.
Use our Free Meal Plan Generator to build a calorie-controlled eating plan, or check out our personalised weight loss advice, both free at Prescribe MyFitness.