Weight Loss Calculator Hub
Weight Loss Calculator Hub
Six sheets that work together: look up your numbers once, check your habits daily, weigh in weekly, measure monthly. Print it, put it on the fridge, and fill it in. Consistency beats perfection — the people who track are the people who keep it off.
Look these up once with the free calculators, then write them here. Re-check every few weeks as your weight changes.
The numbers only work if the habits happen. Tick a box each day you hit it — aim to keep the row unbroken. One week per grid; print extra copies as you go.
| Habit | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Stayed at my calorie target | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Hit my protein target | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Drank my water target | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| 8,000+ steps / moved my body | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| 7+ hours of sleep | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| No mindless / late-night snacking | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
Just for a few days, write down what you eat. Seeing it on paper is often the fastest way to spot where the extra calories hide. Print one per day.
| Meal | What I ate | Calories |
|---|---|---|
| Breakfast | ||
| Lunch | ||
| Dinner | ||
| Snacks | ||
| Drinks | ||
| Total | My daily target → |
Weigh yourself once a week — same day, same time, first thing in the morning after the toilet, before food or drink. That removes the daily noise.
| Week | Date | Weight | Change | How I felt |
|---|---|---|---|---|
| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| 5 | ||||
| 6 | ||||
| 7 | ||||
| 8 | ||||
| 9 | ||||
| 10 | ||||
| 11 | ||||
| 12 |
The scale can stall while you're still losing fat and gaining muscle. Measure with a tape once a month to see the change the scale hides.
| Measurement | Start | Month 1 | Month 2 | Month 3 |
|---|---|---|---|---|
| Waist | ||||
| Hips | ||||
| Chest | ||||
| Thigh | ||||
| Upper arm |
Weight loss shows up everywhere before it shows up on the scale. Tick these off as they happen — on a hard week, they're the proof you're still moving.
Take a front, side and back photo in the same spot and light. Photos taken a month apart show what the mirror hides day to day — note the dates here.
| Photo | Start | Month 1 | Month 2 | Month 3 |
|---|---|---|---|---|
| Front | ||||
| Side | ||||
| Back |