Body-Composition Progress Tracker
The 2026 gate is a ratio, not a scale weight — so track the inputs that matter: waist and height, plus weight and estimated body fat. Your history is saved in your browser only.
Today's measurements
Saved in your browser (localStorage) — nothing leaves your device. Waist measured at the navel.
Your progress
No check-ins yet. Enter today's numbers and save your first entry — the trend table below will show WHtR and estimated body-fat over time.
Why a tracker beats a single measurement
A single body-composition reading tells you where you are, not where you are going. The measurement itself carries error — a tape reading varies with technique and a circumference body-fat estimate carries roughly three to four percentage points of uncertainty — so day-to-day change is mostly noise. What the noise cannot hide is a trend across weeks, which is the only signal that tells you whether a training and nutrition plan is doing what you intended.
Tracking waist alongside weight is the part most people skip, and it is the more informative of the two. Weight can stay flat while waist falls, which is recomposition and a genuine improvement against a ratio-based screen. Weight can also fall while waist holds, which means lean mass went with the fat and the number that actually governs the standard did not move. Recording both, measured the same way each time, is what lets you tell those two cases apart.
How to record consistently
Measure at the same time of day, under the same conditions: first thing in the morning, before food or drink, with the tape at the navel, parallel to the floor, snug but not compressing the skin, and read at the end of a normal exhale. Note the date with each entry. Because the history is stored in your browser rather than on a server, it stays on the device you entered it on, and clearing your browsing data will clear the log.
What to do with the trend
Compare the latest reading against where you were four to six weeks earlier rather than against yesterday. If the Waist-to-Height Ratio is drifting toward the applicable gate, the plan is working and the rate does not need to change. If it has stalled for a month while intake has not changed, the body has adapted and the plan needs adjusting rather than tightening further. Bring the log to an appointment with a trainer, a dietitian, or your command so the discussion starts from a series of real measurements instead of a recollection.