Measure the obvious
B1/D2-300 - Things you can measure yourself
Hope you completed your self-assessment yesterday. If you did, awesome. If you didn’t, no worries - start now. Don’t be ashamed of your Point A. We all start somewhere. This journey isn’t about perfection, it’s about progress. We care about where you’re going, not where you’ve been. The goal is to improve our Point B and to do that, we need to know where we stand today.
Let’s get some baseline data today by jotting down what you can measure by yourself.
1. Your Weight
Use a digital weighing scale. Do it first thing in the morning, before food or even water. Ideally after a full night’s sleep and a bowel movement. Morning weight is the most stable metric to track week-over-week.
Write that number down. It’s not your worth. It’s just your start line. Try and use the same scale for the rest of the journey.
Optional but nice to have: If you have a smart scale that shows body fat %, water %, muscle mass etc., go ahead and note them down. Not mandatory. But if you’re buying one now, invest in an advanced digital scale (many available under ₹2000 on Amazon).
2. Your Height & BMI
Hopefully, you know your height. If not, measure it. Use it to calculate your Body Mass Index (BMI). BMI is a decent health marker.
You can calculate BMI here: Measure here
Note your BMI. Don’t obsess over it. It’s just a map marker.
3. Body Measurements
Use a flexible but inelastic measuring tape (order a MyoTape if you don’t have one. Cost less than 300 bucks in Amazon). For accuracy, take each measurement twice, and use the average.
Here’s what to measure (without clothes, in front of a mirror if possible):
Abs – Widest part of your torso (usually around the navel)
Waist – Narrowest part of your torso
Hips – Widest part around your glutes
Thighs – Widest point of your upper legs
Arms – Midpoint between your shoulder and elbow
Chest – Widest part across your bust
Calves – Midpoint between knee and ankle
Now use your waist and hip numbers to calculate your Waist-to-Hip Ratio.
You can do it manually or use an online calculator. This ratio is an excellent predictor of metabolic health.
4. Your Outfit Fit Test
My regular outfit is usually a linen shirt and a jean. If you are like me mark your current shirt size, pant size and fit (tight/loose).
5. Functional Fitness Snapshot
Let’s measure where we stand today
Steps per Day – Check your phone’s health app. What’s your average daily step count this past month?
Walking Test – How long can you walk briskly before you get tired? Note the minutes.
Toe Touch Test – Can you touch your toes? If not, how close can you get? (Write “2 inches short” or “mid-shin,” etc.)
Strength Check (Optional) – How many squats can you do today without stopping?
6. Body Image & Mindset Check
This is not for judgment. Just for awareness.
How do you see yourself physically? Strong, tired, capable, bloated, disconnected?
How do you feel about your body? Proud? Frustrated? Indifferent?
What’s your relationship with health and fitness today — love-hate, committed, seasonal?
Jot down in a note. This is your emotional baseline point A.
Why This Matters
Numbers are not everything — but they give you clarity. You won’t see daily changes in the mirror, but numbers will quietly nudge you toward progress. What gets measured gets managed. Don’t aim for big jumps — aim for consistent shifts.
Tomorrow, we’ll talk about measuring what matters.