What does this printable plan include?

A one-page US-Letter goal plan: your current and target weight with BMI, your CDC healthy weight range (BMI 18.5–24.9), the weight gap, a safe weekly pace, and a weekly measurement log to fill in by hand.

How is the safe weekly pace calculated?

We divide your weight gap by a gradual, sustainable pace of 1–2 lb/week, following NHLBI guidance. The plan shows a week-range rather than a single fixed date so you can adjust as life happens.

Where does the healthy range come from?

The healthy range is the weight window that corresponds to a CDC/WHO healthy BMI of 18.5–24.9 for your height. You can auto-fill the target with the healthy midpoint, or set your own.

Enter your details, then click “Print Goal Plan & Tracker”. The page is styled for US-Letter and prints only the plan area — no site navigation or buttons.

Build Your Goal Plan

Name / label (optional)

Height

Current weight

Target weight

Start date

Plan length

One-page US-Letter layout. Healthy BMI window 18.5–24.9 (CDC/WHO); safe pace 1–2 lb/week (NHLBI).Reference URLs last verified to resolve to the official organization on 2026-08-07; re-verify quarterly. Not medical advice — consult a licensed healthcare professional.

Body Metric Goal Plan & Tracker

Generated 2026-08-14

Educational only

Not medical advice

Current

BMI --

Target

BMI --

To gain

vs healthy range

Healthy range

BMI 18.5–24.9

Safe pace: Enter current and target weights.Measure once a week, same day and time, to track the real trend.

Weekly Measurement Log

Week	Date	Planned lb
1	2026-08-14	NaN
2	2026-08-21	NaN
3	2026-08-28	NaN
4	2026-09-04	NaN
5	2026-09-11	NaN
6	2026-09-18	NaN
7	2026-09-25	NaN
8	2026-10-02	NaN

This plan uses the CDC adult healthy-BMI window (18.5–24.9) and a safe gradual pace of 1–2 lb/week (NHLBI).Reference URLs last verified to resolve to the official organization on 2026-08-07; re-verify quarterly. Educational only — not a diagnosis. Consult a licensed healthcare professional before starting a weight-change program.