14-day check
Turn an estimate into something useful.
No formula knows your exact routine. Make a printable two-week worksheet, follow a reasonably consistent plan, and review the overall trend rather than reacting to one day.
Set up the worksheet
Your starting point
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Private worksheet
Observe the pattern
14 days from your chosen start date.
Worksheet ready for the choices shown.
| Day | Date | Target | Morning trend | Energy / hunger | Notes |
|---|
Look at the overall pattern, not one reading. Body weight naturally varies with fluid, food, hormones and routine. If a trend remains different from your goal, change one thing gently and reassess. Seek qualified advice before changing a prescribed plan.
A steadier method
Consistency before adjustment.
Use similar measurement conditions where practical and write down unusual circumstances rather than trying to make every day perfect. Fourteen days is a short observation window—not proof of a precise energy need.
When the broad trend is not what you expected, a modest adjustment of roughly 100–150 kcal can be easier to interpret than a large change. This is a practical convention, not a medical instruction. Read how to use your result safely before making changes.