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BMI Calculator

Body Mass Index from Height & Weight

Gender
Activity Level

BMI is a screening tool, not a diagnosis. It does not distinguish muscle from fat.

BMI Scale
Underweight Normal Overweight Obese

Your BMI

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Healthy weight range
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Height
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Weight
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Diet Suggestion

Target Calories / day
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Maintenance Calories
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Suggested Goal
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  • Protein: -
  • Carbs: -
  • Fat: -
Protein
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Carbohydrates
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Fats
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Fiber
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Other Nutrients

Water
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Added Sugar (max)
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Saturated Fat (max)
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Weight Reduction Forecast

Daily Target Calories
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Daily Deficit
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Weekly Weight Loss
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Time to Goal
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Estimated Goal Date
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Total Deficit Needed
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Linear estimate using ~7700 kcal per kg. Real weight loss is rarely perfectly linear — treat as a guide.

Exercise to Close the Gap

Burn your daily deficit with movement instead of (or in addition to) eating less. Minutes shown are for your current weight.

    Estimates for guidance only. Calorie and macro needs vary by individual — consult a qualified nutritionist.

    Frequently asked questions

    What is a healthy BMI?
    A BMI between 18.5 and 24.9 is considered normal. Below 18.5 is underweight, 25–29.9 is overweight, and 30+ is obese.
    Is BMI accurate for everyone?
    No. Athletes with high muscle mass may show a high BMI despite low body fat. It is a quick screening measure, not a full health assessment.
    How are the diet calories calculated?
    We first estimate your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation: 10×weight(kg) + 6.25×height(cm) − 5×age + 5 (men) or −161 (women). Multiplying BMR by your activity level gives your maintenance calories (TDEE). The target is then adjusted by your BMI category: +300 kcal to gain, 0 to maintain, and −400/−500 kcal to lose.
    How is the macro and nutrient split worked out?
    Protein is set at 1.6–2.0 g per kg of body weight (higher when cutting to preserve muscle). Fat is 25% of target calories, and carbohydrates fill the remainder. Fiber is ~14 g per 1000 kcal, water ~35 ml per kg body weight, added sugar is capped at 5% of energy, and saturated fat at 10%.