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Bitrix24 Weight loss tracker template · chart · plan
Weight loss tracker template — your BMI, your weeks to the goal at a safe pace, and a plan you sign
Short answer. Put in your weight, your goal and your height: you get your BMI now and at the goal (CDC categories), how many weeks it takes at about 1 to 2 pounds a week, and a week-by-week tracker to print. Underweight: BMI under 18.5 (CDC).
- First weekly weigh-in: type the date
- 4 weeks — compare your weight with the plan: type the date
- 12 weeks — review the plan with your doctor or nurse: type the date
Check your own case.
These are check-in dates for your own plan, not medical deadlines. Weigh in on the same day of the week, at the same time.
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Weight loss tracker template
Your weight, week by week — at a safe pace
Your weight, your goal and your height. You get your BMI now and at the goal, how many weeks it takes at the CDC pace of 1 to 2 pounds a week, and a week-by-week tracker to print.
Want a reminder to weigh in once a week? We send it on the day, with your planned weight.
The calendar file works without an account. The reminder needs a free account to know where to send it.- Print the tracker and weigh in once a week — same day, same time, same scale.
- Fill in My Weight Plan below: your goal, your reasons, your weekly pace and the date of your next check-up. Sign it.
- Talk to your doctor before you start, especially if you have a health condition or take medicine.
BMI = weight in kg ÷ (height in m)²; categories for adults 20 and older — CDC, «Adult BMI Categories» (19 March 2024): under 18.5 underweight, 18.5 to under 25 healthy weight, 25 to under 30 overweight, 30 and over obesity. Pace — CDC, «Steps for Losing Weight» (17 January 2025): people who lose about 1 to 2 pounds a week are more likely to keep the weight off; the calculator uses exactly 1 or 2 pounds. BMI is a screening measure, not a diagnosis. No diets or calorie advice here — this page does not replace a doctor.
Lida, Layers template assistant
Give me three numbers and a start date, and I will turn them into weigh-in dates you can tick off.
Slow is fine. One pound a week is still fifty in a year.
An illustrated character, not a lawyer.
Deadlines
The rules, with the source
| What | Deadline | Source |
|---|---|---|
| Underweight | BMI under 18.5 | CDC |
| Healthy weight | BMI 18.5 to under 25 | CDC |
| Overweight | BMI 25 to under 30 | CDC |
| Obesity | BMI 30 and over (class 1: 30 to under 35, class 2: 35 to under 40, class 3: 40 and over) | CDC |
| Pace | About 1 to 2 pounds (0.45–0.9 kg) a week — people who lose weight at this gradual, steady pace are more likely to keep it off | CDC |
BMI categories are for adults 20 and older. BMI = weight in kg ÷ (height in m)². BMI is a screening measure, not a diagnosis. At 200 lb and 5 ft 6 in the BMI is 32.3; a goal of 180 lb (BMI 29.1) takes 20 weeks at 1 pound a week.
Step by step
What to do, in order
1
Weigh in
Same scale, same time of day — write the number down.
2
See your weeks
The calculator shows your BMI, the weeks to your goal at 1 or 2 pounds a week and the date.
3
Write your plan
Your goal, your reasons and your weekly pace — in My Weight Plan below.
4
Book a check-up
Put the date of your next visit to your doctor in the plan.
5
Weigh in weekly
Once a week on the same day; tick it in the printed tracker.
6
Review at 12 weeks
Compare with the plan and talk it over with your doctor or nurse.
Questions
How fast is it safe to lose weight?
The CDC says people who lose weight at a gradual, steady pace — about 1 to 2 pounds a week — are more likely to keep the weight off. The calculator uses exactly that.
What BMI is a healthy weight?
For adults 20 and older the CDC puts healthy weight at a BMI of 18.5 to under 25. Under 18.5 is underweight, 25 to under 30 overweight, 30 and over obesity.
Which diet should I follow?
This page gives no diet or calorie advice. Ask your doctor or a nurse — especially if you have a health condition or take medicine.
Official sources
Other documents
Keep the papers in one place
Letters, receipts and notices in one folder you can share with family or a lawyer. The templates and the editor are free; Layers is free for up to 20 people.
This is a tracker and a personal plan, not medical advice. It does not replace a doctor. If your BMI is under 18.5, or you are pregnant, under 20, or have a health condition, talk to a doctor first.