Body Progress Tracker & BMI Goals
Log your weight and measurements, track progress toward your target weight, and see estimated BMI, BMR, and TDEE. Visualize how things change over time with simple charts and exportable summaries.
Your progress data is stored only in this browser using local storage. Clearing your browser data or using a different device may remove your history. Export a CSV or image periodically to keep a backup.
Local storage only. Export regularly.
Your body progress data is stored only in this browser using local storage. Clearing browser data or switching devices may remove your history. Export a CSV or image periodically to keep your own backup.
Profile & goals
Unit system
Latest stats
Latest weight: —
BMI: —
Calories
BMR: —
TDEE (estimated): —
Goal calories: —
Goal settings
Estimated weeks to goal: —
Estimated goal date: —
Distance from goal: —
Log entries
Recent entries
| Date | Weight | BMI | Waist | Actions |
|---|---|---|---|---|
| No entries yet. Add your first weight entry to get started. | ||||
Progress charts & exports
Body Progress – No data yet
Weight over time
Snapshot
Latest weight: —
Change since first entry: —
BMI: —
Goal distance: —
Estimated goal date: —
Goal calories: —
Remember to keep your own backups.
Your body progress data is stored only in this browser using local storage. Clearing browser data or switching devices may remove your history. Export a CSV or image periodically so you always have a copy.
Track your body progress with BMI, BMR, and TDEE
Body weight on its own is a blunt tool. What usually matters more is how your weight and measurements change over weeks and months, not what the scale says on a single day. This tracker lets you record weight and key measurements like waist, chest, and hips, so you can see real progress even when the scale seems stubborn.
How BMI fits into the picture
Body mass index (BMI) is a simple ratio of weight and height. It is easy to calculate and useful for population-level trends, but it has limitations. Very muscular people can show up as "overweight" or "obese" even when their body fat is low, and it does not consider where body fat is carried. Use BMI here as one signal among many, not the final word on your health.
Why measurements over time matter more than any single weigh-in
Day-to-day weight can swing because of water, sodium, sleep, and digestion. By logging entries regularly and focusing on the overall trend, you can see whether you are actually moving toward your goal. Waist and other measurements often change before the scale does, which can be especially encouraging when you are lifting weights or recomposing your body.
BMR, TDEE, and calorie targets
Your basal metabolic rate (BMR) is an estimate of how many calories your body would use at rest for basic functions. Total daily energy expenditure (TDEE) adjusts that number for activity level. This tool uses standard formulas to estimate BMR and TDEE, then applies your goal type and weekly pace to suggest an approximate daily calorie target for losing, gaining, or maintaining weight. These are rough estimates, not prescriptions, and real-world results depend on consistency and individual differences.
Healthy, sustainable progress
Very aggressive weight changes are hard to sustain and can be unhealthy. Many people do better with modest, steady changes, such as roughly 0.25–0.5 kg (about 0.5–1.0 lb) per week in either direction. Use the pace options in this tracker as a guide, but always adjust based on your own energy, performance, and feedback from your body. This tool is for general information only and is not medical advice. If you have health concerns, talk with a doctor or registered dietitian.
Privacy and backups
All data in this Body Progress Tracker stays in your browser and is never sent to a server. That keeps your information private, but it also means it can be lost if you clear browser storage, switch devices, or reinstall your browser. Use the CSV and image export buttons regularly if you want a long-term record of your progress.
If you enjoy tracking workouts alongside your body stats, you can pair this with a future workout tracker and other tools on LifeHackToolbox. Over time, you might also see new fitness utilities such as a one-rep-max calculator or general fitness calculator, alongside existing finance tools like the Mortgage Payoff & Amortization Calculator.