📏How Do You Measure Up? Tracking the Numbers That Matter for Wellness.

Start With the Basics: Your Weight

Your weight is more than a number — it’s a guideline that shows where your body is today and where you want it to go.

Tips for tracking weight:

• Weigh yourself at the same time each day, preferably in the morning.

• Don’t obsess over one number — give yourself a range of 1–3 pounds.

• Remember, weight naturally fluctuates due to water retention, sodium, stress, and exercise.

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Record your progress:

• Current weight: __________ Date: ________

• Standard recommendation: __________

• Goal weight: __________

Current weight: __________ Date: ________

Standard recommendation: ___________ your goal weight __________

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Body Mass Index (BMI)

BMI is a useful tool for screening overall health, though it doesn’t account for muscle vs. fat.

• Below 18.5: May signal malnutrition

• 18.5–24.9: Healthy weight range

• 25–29.9: Overweight; increased health risk

• 30+: Obesity; higher risk for health problems

Track yours:

• Current BMI: ______

• Goal BMI: ______

Body Fat Percentage

Your body needs essential fat:

• Women: 12–15% minimum

• Men: 3% minimum

• Obesity criteria: 37%+ for women, 25%+ for men

Track yours:

• Current BF%: ______

• Goal BF%: ______

Daily Calorie Intake: Fuel Your Body Wisely

Knowing how many calories you need helps you manage weight safely.

Step 1: Estimate Resting Metabolic Rate (BMR)

• Women: weight in lbs × 10

• Men: weight in lbs × 11Example: 120 lb woman → 120 × 10 = 1200 calories/day

Step 2: Add Activity Calories

• Sedentary: +20–40% of BMR

• Moderately active: +40–60% of BMR

• Very active: +60–80% of BMR

Step 3: Total Daily Calorie RequirementBMR + Activity Calories = calories to maintain weightExample: 1200 BMR + 840 activity = 2040 calories/day

Weight Loss Tip:

• Reduce intake by 500 calories/day → ~1 lb lost per week

• Slow and steady ensures sustainable fat loss, preserves muscle, and protects health.

Measure Your Progress With Tape

Tracking circumference helps you see fat loss and muscle gain before the scale does.

Key areas to measure:

• Waist: Below last rib and above navel

  • High risk: Men >40”, Women >35”

• Hips, chest, arms, thighs

Why waist matters:Abdominal fat is linked to higher risk for heart disease, stroke, diabetes, and some cancers.

Evaluate Your Starting Point

Before making changes, consider:

• Current measurements

• Physical fitness level

• Health conditions

• Medications and supplements

• Daily habits

Knowing where you start + where you want to go = better strategy and realistic action plan.

Track the Facts, Take Control

Keeping a journal of your food intake and fitness activity is empowering. Research shows that people who track consistently see better results.

• Write down what and how much you eat

• Track workouts, steps, and activity

• Adjust based on progress, not perfection

Tracking isn’t about obsession — it’s about self-awareness and control.

Final Fry Thought 🍟

Numbers aren’t the enemy. They’re tools for understanding your body, planning goals, and celebrating progress.

When you measure, track, and reflect, you create a roadmap to your healthiest, strongest, and happiest self.