10-second home check:

• Ribs (touch) – feel easily with light pressure = ideal; hard to feel = overweight; very sharp/visible = too thin.
• Waist (top view) – visible “hourglass” = ideal; little/no waist = overweight.
• Tummy tuck (side view) – slight upward tuck = ideal; flat/sagging = overweight.

Pick a score: 1 = very thin • 2 = underweight • 3 = ideal • 4 = overweight • 5 = obese.

How we use it: adjusts daily calories by about 1→+20%, 2→+10%, 3→0%, 4→−10%, 5→−20%.

Unsure? Choose 3 (Ideal), weigh weekly, then update the score.