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Self Assessment

At Wholesome Plate, self-assessment is not about judgment — it’s about awareness. Every transformation begins with self-awareness.

It’s your first step toward mindful living, balance, and long-term wellness. Because when you understand yourself, you can truly begin to heal — from within.
Our wellness solutions are designed to guide you every step of the way toward a more wholesome life.

Body Mass Index (BMI)

Basal Metabolic Rate (BMR)

Ideal Body Weight (IBW)

Resting Metabolic Rate (RMR)

Total Daily Energy Expenditure (TDEE)

Stress Assessment

Wholesome Health Assessment

🏃‍♂️ Physical Health

Focuses on the body’s ability to function properly and engage in healthy behaviours like regular exercise and a balanced diet. 

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🧠 Mental Health

Involves managing your feelings and maintaining a positive outlook, as well as coping with stress

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❤️ Emotional Health

Encompasses intellectual growth, stimulating your mind, and having the flexibility to respond to life’s experiences

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🤝 Social Health

Relates to building and maintaining healthy relationships with others and contributing to your community

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🌅 Spiritual Health

Involves finding meaning, purpose, and connection in life, often through values, ethics, and self-reflection

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🌍 Environmental Wellness

Pertains to your connection with the natural and built environment and how your surroundings impact your well-being.

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Physical Health

Physical Health is about how your body feels, functions, and performs. It’s what most people think of when they hear the word “health.” And while Physical Health is important, it’s just one dimension of your health.

Thriving Physical Health indicates you’re feeling vibrant and energized. You’re performing and functioning well and can move with few restrictions and little to no pain.

Without thriving Physical Health, you can’t move, play, or live as you desire. And poor Physical Health can also negatively impact other dimensions, especially emotional, existential, social, and mental health.

Some daily actions to improve your Physical Health:

  • Eat 1 extra fist-sized portion of vegetables
  • Eat slowly (by taking a tip of water between every bite)
  • Go for a 15-minute walk (or longer)
  • Put all screens away 30 minutes before bedtime
  • Turn off all lights and close eyes at least 7 hours before wake time
  • Actively de-stress for 20 minutes (walk outside, meditate, hot soak)
  • Spend 5 minutes each night planning for tomorrow

Mental Health

Mental Health—a.k.a. cognitive or intellectual health—is about how well we think, learn, and remember. It’s our perspective and outlook on the world. Our capacity for insight and conscious awareness. And our creativity and flexible problem-solving.

Thriving Mental Health indicates you feel alert, focused, competent, and thoughtful. You’re able to learn, remember, and solve problems well. You can share deep or witty conversation, and think quickly on your feet.

Without thriving Mental Health, your mind feels sluggish and easily confused. You aren’t able to work or even interact socially as you’d like. And poor mental health can negatively impact your emotional, social, and physical health

Some daily actions to improve your Mental Health:

  • Write down a “win” and notice your strengths
  • Spend 5 minutes each night planning for tomorrow

  • Turn off all lights and close eyes >7 hours before wake time

Emotional Health

Emotional Health is about your general mood. It’s about feeling, recognizing, and appropriately expressing a full range of emotions—and having more positive than negative emotions. It’s also about regulating your emotions—by being able to respond to emotional challenges in a productive and resilient way.

Thriving Emotional Health indicates you experience a full range of emotions, and express and regulate those emotions appropriately. And you have a generally positive outlook about your life overall.

Without thriving Emotional Health, you react to situations and your feelings, rather than respond to them. You snap at people, make impulsive decisions, and struggle to cope and stay calm when stressed or upset. And poor Emotional Health can take a significant toll on your Physical, Social, Mental, and Existential health.

Some daily actions to improve your Emotional Health:

  • Actively de-stress for 20 minutes (walk outside, meditate, hot soak)
  • Put all screens away 30 minutes before bedtime
  • Have a crucial conversation (with your boss, partner, child, parent)

Social Health

Social Health, or relational health, is about connecting and interacting well with others. It’s about developing and maintaining authentic, fulfilling relationships. Feeling respected, “seen,” valued, and supported by others. And having a sense of belonging.

Thriving Social Health indicates you’re connected to and authentic with others in safe and secure relationships. You feel supported and like you “belong.” And the people around you support your goals and wellbeing. This can make changing other areas of your health much easier.

Without thriving Social Health, you can feel disconnected, unsupported, lonely, or even unsafe. This can make changing other areas of your health much harder.

Some daily actions to improve your Social Health:

  • Spend > 5-10 minutes with close friends or loved ones
  • Find people with similar goals and interests as you
  • Turn off all lights and close your eyes at least 7 hours before wake time 

Spiritual Health

Existential Health is also known as spiritual health, or the health of your soul. This is about having a deeper “why” for your work and life. Having a strong sense of yourself and intrinsic self-worth. And feeling part of a “bigger picture” and/or a larger purpose than ourselves alone.

Thriving Existential Health indicates you feel a strong sense of meaning and purpose in life. That you experience joy and awe. You know and authentically live your values. Thriving Existential Health is most critical for sustained change and improvement.

Without strong Existential Health, you may feel a sense of despair, or that nothing you do really matters. That there’s no real point in trying to live or “be” differently. Or that you can’t show your real self to the world. This makes changing other areas of your health feel impossible. Or if you are able to make changes, they end up being temporary and don’t stick.

Some daily actions to improve your Existential Health:

  • Write down one of your deepest values, and live it today
  • Ask yourself why your goal is important to you, 5 times
  • Volunteer

Environmental Health

Environmental Health is about your everyday surroundings and regular environmental (home, work, school, community) being clean and safe, and actively supporting your goals and wellbeing.

Thriving in Environmental Health indicates these things are true, and is critical for improving other areas of your health. It “shapes the path” by removing obstacles and making better choices easier to make consistently.

Without thriving Environmental Health, your ability to improve your Deep Health is inhibited. Unsupportive environments create significant barriers to growth. This dimension is the most fixed, but there’s still much you can do to improve your home and/or work environments.

Some daily actions to improve your Environmental Health:

• De-clutter stressful spaces
• Make helpful items easily visible / accessible (fruits and vegetables, gym clothes)
• Create or find a place for regular movement (bands or small weights in living room, nearby park)