Weight and Measurements Record

Who this is for

A record of what the scales and the tape said. Each row takes the date, your weight in whatever units you use, up to four measurements you label yourself and a note; the change in weight since the previous row is worked out for you, and nothing on the sheet says what any of it should be.

Anyone keeping their own numbers over months — people who have been asked to keep a record, people watching a trend for their own reasons, and anyone who would rather have a dated line on paper than a memory of roughly what it was in the spring.

What this helps you track

• Weight on each date, in your own units
• Up to four measurements of your choosing, labelled by you
• The change since the previous entry, so the direction shows
• The lowest and highest weight on the sheet and how many entries there are
• Notes on anything that might explain a line — time of day, clothing, a change of scales

How to use it

1. Write your name, the units you use and what each of the four measurement columns stands for at the top — waist, chest, hips, upper arm, whatever you choose to measure.
2. Add a row each time you weigh or measure, on whatever day and interval you or your adviser have chosen.
3. Weigh and measure the same way each time — same scales, same time of day, same clothing — and note it when that changes.
4. The change column compares each weight with the row above in the browser and the workbook; on paper, subtract as you go. The first row shows nothing.
5. Read the summary for the lowest, highest and number of entries, and take the whole sheet, not a figure from it, to anyone who asked you to keep it.

Formats

• Printable PDF (A4 and US Letter)
• Fillable PDF with form fields
• Fill in online, saved in your browser
• Excel / Google Sheets workbook

The printable is laid out inside a box that fits both A4 and US Letter, so the two files are identical and neither one is scaled. The fillable PDF has real form fields. The workbook uses plain formulas only — SUM, IF, COUNTIF and the like — so it opens in Excel, LibreOffice and Google Sheets without anything breaking, and every calculated cell is grey so you can see which figures it worked out.

How to print

Download the A4 or US Letter file to match the paper in your printer, open it in a PDF reader and print at 100% — not "fit to page", which shrinks the writing space. Both files leave a 14 mm margin, which clears the unprintable edge on home printers. To print the online version with your entries in it, use the Print this sheet button, which prints only the sheet and none of the page around it. More on printing.

Questions

Does the sheet say what my weight should be?

No. There is no target, no range, no chart and no body mass calculation on it. It records what you wrote and works out the difference between one row and the next, which is arithmetic rather than an opinion.

What are Measure 1 to 4?

Whatever you decide to measure. Write what each column stands for in the field at the top and use the same order on every row. Leave any you do not use blank.

Why does the first row show no change?

Because there is nothing above it to compare with. Every later row is compared with the one before it, whatever gap in time lies between them.

How often should I weigh myself?

That is between you and anyone advising you. The sheet has a date column and no interval; weekly, monthly and occasional entries all work the same way.

What if the numbers worry me?

Then that is a conversation for a doctor, nurse or whoever you trust, and the sheet is a useful thing to take with you. It has no view of its own about any figure on it.