Fitness & Wellness ⚡ 100% Free · No AI · No Subscription 100% Private Local Browser Rendering 12-Week
Body Measurements & Weight Progress Tracker
Track chest, waist, hips, arms, thighs, and weekly weight changes in cm/in and kg/lb.
Paper & Color Settings
Auto-saved locally Body Tape Unit:
Scale Weight Unit:
Starting Baselines & Targets
Week 1 vs Goal
How to Use This Printable
- Select unit format (Inches/lbs or Centimeters/kg).
- Enter your starting baseline measurements for Week 1.
- Log weekly check-in measurements at the same time of morning.
- Calculate total net inches/cm and weight lost or gained at Week 12.
Frequently Asked Questions
When is the best time to take body measurements? ▼
First thing in the morning after waking and using the restroom, before eating or drinking.
How often should I measure? ▼
Once a week or bi-weekly is recommended to track consistent trends without day-to-day water weight fluctuations.
Live Printable Preview
📏
12-Week Body Transformation
Inches & Pounds Name: Morgan Taylor • Started: Oct 1st • Weekly Check-In Ledger
Progress Tracker
FamilyPrintable Fitness
Starting Baseline
175 lb
12-Week Target
162 lb
Target Waist Loss
31.5 in
| Week # | Weight (lb) | Chest (in) | Waist (in) | Hips (in) | Arms (L/R) | Thighs (L/R) | Body Fat % | Net Delta |
|---|---|---|---|---|---|---|---|---|
| Start (W0) | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | Baseline |
| Week 1 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 2 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 3 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 4 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 5 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 6 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 7 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 8 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 9 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 10 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 11 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
| Week 12 | ______ | ______ | ______ | ______ | ______ | ______ | ______ % | ______ |
Standardized Tape Measurement Protocol:
• Chest: Across the widest point of the nipple line, arms relaxed.
• Waist: 1 inch above the belly button at the narrowest torso point.
• Hips: Around the widest part of the glutes with feet together.
• Weigh-in: Same morning scale, immediately after waking before breakfast.
• Waist: 1 inch above the belly button at the narrowest torso point.
• Hips: Around the widest part of the glutes with feet together.
• Weigh-in: Same morning scale, immediately after waking before breakfast.
Milestone Photos
Take front, side & back photos every 4 weeks in consistent lighting.
📸 Week 4 • Week 8 • Week 12
FamilyPrintable.com • Free Body Measurements & Weight Progress Tracker No Sign-Up • Instant Vector PDF
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