Printable Worksheet

BMI Calculator Worksheet - 30-Day Tracker

Printable 30-day BMI tracker. Track height, weight, and BMI once per day. Includes WHO categories and healthy-range reference.

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BMI Calculator Worksheet - 30-Day Tracker

Print this worksheet and use it to track BMI over 30 days. Weigh yourself at the same time each day (morning, after bathroom, before breakfast) for accurate trends.

Reference: BMI Categories (WHO)

BMI Category
Below 18.5 Underweight
18.5 - 24.9 Normal weight
25.0 - 29.9 Overweight
30.0 - 34.9 Obese class I
35.0 - 39.9 Obese class II
40.0 and above Obese class III

How to Use

  1. Weigh yourself in the morning, after using the bathroom, before eating.
  2. Calculate your BMI: weight (kg) / [height (m)]²
  3. Or use the imperial formula: (weight (lbs) / [height (in)]²) x 703
  4. Record in the table below.

30-Day Tracker

Day Date Weight Height BMI Notes
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

Notes

  • BMI is a population-level metric; it does not account for muscle mass, bone density, or body composition. Use it as a starting point, not a verdict.
  • A daily fluctuation of 1-2 pounds is normal (water, food timing, etc.). Look at the weekly average, not the daily number.
  • For a more accurate assessment, combine BMI with waist circumference or a body-fat percentage measurement.