Calculator Inputs
Example Data Table
| Date | Weight (kg) | Change | Note |
|---|---|---|---|
| 2026-04-01 | 92.4 | — | Month started strong. |
| 2026-04-04 | 91.9 | -0.5 | Meal prep helped control portions. |
| 2026-04-08 | 91.5 | -0.4 | Added extra evening steps. |
| 2026-04-12 | 91.2 | -0.3 | Hydration improved consistency. |
| 2026-04-16 | 90.8 | -0.4 | Better sleep showed progress. |
| 2026-04-20 | 90.6 | -0.2 | Weekend stayed controlled. |
Formula Used
1) Total Weight Loss
Total Loss = Starting Weight − Latest Weight
2) Goal Progress Percentage
Goal Progress % = (Total Loss ÷ Goal Loss) × 100
Goal Loss = Starting Weight − Target Weight.
3) Average Weekly Change
Average Weekly Loss = ((First Logged Weight − Latest Weight) ÷ Days Between) × 7
4) Logging Adherence
Adherence % = (Actual Monthly Logs ÷ Planned Monthly Logs) × 100
5) Projected Goal Date
Projected Days Remaining = (Remaining Loss ÷ Average Weekly Loss) × 7
This appears only when average progress is positive.
How to Use This Calculator
- Choose the month and year for your wall calendar.
- Select your tracking unit in kilograms or pounds.
- Enter your starting weight and target weight.
- Add your planned weekly loss and weigh-in frequency.
- Fill your daily or weekly weigh-in rows with notes.
- Press Track Progress to build the report.
- Review summary cards, the calendar view, and the chart.
- Export the report using the CSV or PDF buttons.
Frequently Asked Questions
1) Can I track weekly weigh-ins only?
Yes. Add entries only on your weigh-in days. The calendar still shows your logged dates, and the graph connects each recorded weight point clearly.
2) Should I use kilograms or pounds?
Use whichever unit matches your scale. Keep the same unit for all entries, or your progress numbers and chart lines will become misleading.
3) Why does projected goal date sometimes stay blank?
The date appears only when logged progress shows a positive average weekly loss. If progress is flat or reversed, projection becomes unreliable.
4) What does logging adherence mean?
It compares how many times you actually logged weight against how many weigh-ins you planned for the month. Higher adherence improves trend visibility.
5) Can I add notes for exercise or diet?
Yes. Each entry includes a note field. Use it for steps, meals, hydration, sleep, or anything else that explains weight movement.
6) What happens if I enter more than one weight per day?
All valid rows remain in the processed table. The wall calendar displays the latest row entered for that specific date.
7) Is this calculator a medical tool?
No. It is a planning and tracking tool. For safe weight-loss targets or health concerns, consult a qualified medical professional.
8) Why is my goal progress above 100%?
That means your latest logged weight moved beyond the original target. You can update the target weight if you set a new goal.