These numbers give you an outline of the degree of wellness you are at currently and give you an indication of what needs to change.
Your weight: This number gives you a guideline on how healthy you are. There are charts online that will provide you with a range of where your weight should be based on height and gender. When using a scale to track progress, your weight will fluctuate during the day and even the week. Weigh yourself at the same time every day, preferably in the morning. Do not fixate on one number but give it a range between 1-3 pounds.
Current weight: __________ Date: ________
Standard recommendation: ___________ your goal weight __________
Usually, when your weight fluctuates, it is due to water weight. ‘Water weight’ can increase due to sodium intake, water consumption (not enough), stress, and exercise.
Body Mass Index: BMI is associated with health screening. Below 18.5 may signal malnutrition. 18.5-24.9 is the range for a healthy weight and carries a little health risk. 25-29.9 indicates overweight and at an increased risk for health problems.
Above 30 means obesity. The use of the BMI height-weight relationship does not evaluate body composition.
Current BMI: ______ Goal BMI _______
Body fat percentage: The body needs essential fat. The minimum essential is approximately 3 percent for males and 12-15 percent for females. Criteria for obesity are noted at 25 percent for males and 37 percent for females.
Current BF % _______ Goal BF% _______
Daily Calorie intake: Estimating how many calories you should take in during the day will help determine if you are overeating.