Beyond the Scale: How to Measure Progress and Calculate Your Macros

Leah Woolner
Apr 4
3 min read

Updated: 5 days ago

When it comes to tracking fitness progress, the number on the scale is just one piece of the puzzle. To get a full picture of your health, it's important to measure weight, body measurements, and body fat percentage while calculating your calorie and macro goals to support your journey.

Beyond the Scale: How to Measure Progress and Calculate Your Macros

The Best Way to Track Your Weight

Weighing yourself correctly helps you track trends over time rather than daily fluctuations. Follow these simple tips:

Weigh yourself at the same time each day, preferably in the morning after using the bathroom.
Use the same scale for consistency.
Wear minimal clothing to avoid extra weight from clothes.
Look at weekly trends, not daily changes, as weight fluctuates naturally.

Key Body Measurements to Track

Tracking body measurements shows progress that the scale may not. Use a soft measuring tape and track these areas:

Waist – Around the smallest part of your waist.
Hips – Around the widest part of your hips.
Chest – Around the fullest part of your chest.
Thighs – Midway between your hip and knee.
Arms – Around the largest part of your biceps.
Neck – Around the middle.

Take measurements every 2-4 weeks under the same conditions.

(Or weekly if doing the 50 Days Slay program)

How to Calculate Your Calorie and Macro Goals

Your calorie and macronutrient (protein, carbs, and fats) intake should align with your goal—fat loss, muscle gain, or maintenance.

Step 1: Calculate Your Calories

Use this simple formula to estimate your Total Daily Energy Expenditure (TDEE):

Basal Metabolic Rate (BMR) (calories burned at rest):
- Women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 161
- Men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5
Multiply by your activity level:
- Sedentary (little/no exercise): BMR × 1.2
- Light exercise (1-3 days per week): BMR × 1.375
- Moderate (3-5 days per week): BMR × 1.55
- Very active (6-7 days per week): BMR × 1.725

Step 2: Set Your Goal Calories

Fat loss: Eat 250-500 calories less than your TDEE.
Muscle gain: Eat 250-500 calories more than your TDEE.
Maintenance: Eat around your TDEE.

Step 3: Set Your Macros

Fat Loss:🥩 Protein – 40%🥑 Fats – 30%🍚 Carbs – 30%
Maintenance:🥩 Protein – 30%🥑 Fats – 30%🍚 Carbs – 40%
Muscle Gain:🥩 Protein – 30%🥑 Fats – 25%🍚 Carbs – 45%

🔢 How to Work It Out (Simple Version):Let’s say your calorie target is 1,800 calories per day and your goal is fat loss using the 40/30/30 split:

Protein – 40% of 1,800 = 720 calories➤ Protein has 4 calories per gram➤ 720 ÷ 4 = 180g of protein
Fats – 30% of 1,800 = 540 calories➤ Fats have 9 calories per gram➤ 540 ÷ 9 = 60g of fat
Carbs – 30% of 1,800 = 540 calories➤ Carbs have 4 calories per gram➤ 540 ÷ 4 = 135g of carbs

How to Measure Body Fat Percentage

Tracking body fat gives a clearer picture than weight alone. Here are two simple methods:

Bioelectrical Impedance Scales – These scales estimate body fat by sending a small electrical signal through your body. While not 100% accurate, they provide a useful trend when used consistently.

Body Fat Formula YMCA Method

Ensure measurements are imperial (inches & pounds) for this formula to work

(Waist × 1.082) + 94.42 – (Weight × 0.732)

Then:

Lean Body Mass = result above

Fat Mass = Body Weight - Lean Body Mass

Body Fat % = (Fat Mass ÷ Body Weight) × 100

Online Calculators

There are several online calculators available that can help estimate your body fat percentage. I’ve linked a few below for you to try. While they may not be 100% accurate, using the same calculator consistently throughout your journey can give you a reliable picture of your progress.

ChatGPT

You can also use ChatGPT to estimate your body fat. Just share as many details as possible, like your sex, height, weight, and key measurements (e.g., waist, hips, neck), and it will calculate an approximate body fat percentage for you.

Compare your results to general body fat percentage ranges:

Women: 20-30% is a healthy range
Men: 10-20% is a healthy range

Final Thoughts

So going Beyond the Scale Tracking your weight, body measurements, and body fat percentage and calculate your macros alongside your calorie intake provides a complete picture of your progress. By focusing on multiple data points rather than just the scale, you can stay motivated and make informed adjustments to your fitness and nutrition plan.