Calorie Intake & Progress Tracking Tools

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Valuable Tools

Helping you reach your health and fitness goals

Here you will find the basic tools and information you need to measure your progress and stay on track to reaching your health and fitness goals, so save this page in your favourites and regularly check your progress.

Body Measurements

Taking your measurements is a good method of keeping track of your changing body shape as you get fit. When you burn fat and increase muscle mass, there may be times when you weigh a little more even though your body is getting smaller and tighter.

Before you start measuring, remember to..


Use a non-stretchable tape.


Make sure the tape measure is level around your body.


Keep the tape close to your skin without depressing it.

Measurement 1. Bust/Chest – Measure all the way around your bust and back on the line of your nipples.


Measurement 2. Upper Arm – Measure above your elbows around fullest part.


Measurement 3. Waist – Measure at its narrowest point width-wise, usually just above the navel.


Measurement 4. Hips – Measure around the widest part of the hipbones.


Measurement 5. Thighs РMeasure around fullest part of upper leg while standing. 



The Body Mass Index (BMI) is a recognised measure that uses your height and weight to work out if your wight is healthy. You BMI is represented by a number.


Less than 18.5 = Underweight

Between 18.5 – 24.9 = Healthy Weight

Between 25 – 29.9 = Overweight

Over 30 = Obese


If you want to calculate your BMI, you can use this calculator.

BMI Calculator

Your BMI is

How many calories do you need per day?

First, it’s important to know how many calories you as an individual need daily to maintain your current body weight. We can then use this information to help you achieve your goals whether it be to maintain, reduce or increase your weight.

There is a formula which has been scientifically proven to be very accurate and is trusted within the health and fitness industry. If you are interested..

The formula estimates the basal metabolic rate (BMR) value of an individual which is then multiplied by a number that corresponds to the individual’s activity level. The resulting number is the approximate daily kilocalorie intake to maintain current body weight.

Use this daily calorie calculator below to find out how many calories you need daily to maintain reduce and increaseyour body weight.

Calorie Calculator (Metric)

Male Female

Calorie Calculator (Imperial)

Male Female

It’s important to note that as variables such as body weight and activity level changes so does the calorie requirement, so keep checking back to make sure to stay on track.

Are you eating enough of the right food?

It can be hard to tell if you are eating enough of the right kind of food sometimes. Thankfully we have a simple guide with information on each food group and what proportion of each we should include to maintain a healthy balanced diet.

Download your LifePlus Fitness Eat Well Guide for free

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LifePlus Fitness deliver Personal Training in Cambridgeshire. LifePlus Fitness is about conditioning your body effectively and efficiently for everyday life and much more.