Calculate your BMI and determine if you're overweight, underweight, or within normal weight range. Get personalized weight recommendations and health insights.
Body Mass Index (BMI) is a simple calculation using a person's height and weight to assess whether they are underweight, normal weight, overweight, or obese. While BMI doesn't directly measure body fat, it provides a useful indicator for screening potential weight-related health problems.
BMI is calculated by dividing weight in kilograms by height in meters squared. It's important to note that BMI doesn't distinguish between muscle and fat mass, so very muscular individuals may have higher BMI values despite having low body fat percentages.
| BMI Category | BMI Range | Weight Status | Health Risk |
|---|---|---|---|
| Underweight | Below 18.5 | Underweight | Increased risk |
| Normal weight | 18.5 - 24.9 | Normal | Minimal risk |
| Overweight | 25.0 - 29.9 | Overweight | Increased risk |
| Obesity Class I | 30.0 - 34.9 | Obese | High risk |
| Obesity Class II | 35.0 - 39.9 | Severely obese | Very high risk |
| Obesity Class III | 40.0 and above | Extremely obese | Extremely high risk |
Or for imperial units: BMI = (weight (lbs) × 703) ÷ height² (inches²)
Cardiovascular Disease: Being overweight increases the risk of heart disease, high blood pressure, and stroke. Excess weight puts additional strain on the heart and blood vessels.
Type 2 Diabetes: Overweight individuals have a significantly higher risk of developing type 2 diabetes due to insulin resistance that can develop with excess body fat.
Sleep Apnea: Excess weight around the neck area can cause breathing difficulties during sleep, leading to sleep apnea and poor sleep quality.
Joint Problems: Extra weight puts additional stress on joints, particularly knees, hips, and ankles, increasing the risk of arthritis and joint pain.
Muscle vs. Fat: BMI doesn't distinguish between muscle mass and fat mass. Athletes and very muscular individuals may have high BMI values despite having low body fat percentages.
Age and Gender: BMI doesn't account for natural changes in body composition that occur with aging or differences between men and women.
Body Fat Distribution: BMI doesn't indicate where fat is stored in the body. Abdominal fat (visceral fat) poses greater health risks than fat stored elsewhere.
Ethnic Variations: Different ethnic groups may have different health risks at the same BMI levels, requiring adjusted interpretation.
| Measurement | What It Measures | Benefits | Limitations |
|---|---|---|---|
| Waist Circumference | Abdominal obesity | Indicates visceral fat | Doesn't account for total body fat |
| Body Fat Percentage | Proportion of fat vs. lean mass | More accurate than BMI | Requires special equipment |
| Waist-to-Hip Ratio | Fat distribution pattern | Indicates health risk | Limited by measurement accuracy |
Balanced Diet: Focus on whole foods including fruits, vegetables, lean proteins, and whole grains. Avoid processed foods high in sugar and unhealthy fats.
Regular Exercise: Combine cardiovascular exercise with strength training. Aim for at least 150 minutes of moderate-intensity exercise per week.
Portion Control: Be mindful of portion sizes and eat slowly to allow your body to recognize fullness signals.
Hydration: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger.
Sleep Quality: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormones that control hunger and satiety.
Gradual weight loss is more sustainable and healthier than rapid weight loss
SMART Goals: Set Specific, Measurable, Achievable, Relevant, and Time-bound goals for weight management.
Focus on Habits: Rather than just focusing on the number on the scale, concentrate on building healthy habits that will support long-term weight management.
Professional Guidance: Consider working with healthcare providers, registered dietitians, or certified trainers for personalized advice.
Pregnancy: BMI calculations and weight recommendations are different during pregnancy. Pregnant women should follow their healthcare provider's guidance.
Children and Teens: BMI is calculated differently for children and adolescents, using age and gender-specific percentiles rather than fixed categories.
Older Adults: Slightly higher BMI values may be protective in older adults, and weight loss should be approached cautiously to preserve muscle mass.
Medical Conditions: Certain medical conditions and medications can affect weight and metabolism, requiring individualized approaches to weight management.