Check your height-weight balance in seconds; use the calculator below and read the meaning of the results in this guide.
Quick Calculation
What is BMI?
BMI is a simple indicator calculated by dividing your weight (kg) by [height (m)]² . It allows you to quickly see where your weight compares to your height.
Adult BMI classification (WHO)
| BMI | Explanation |
|---|---|
| < 18.5 | Weak |
| 18.5 – 24.9 | Normal |
| 25.0 – 29.9 | Overweight |
| 30.0 – 34.9 | Obesity Class I |
| 35.0 – 39.9 | Obesity Class II |
| ≥ 40.0 | Obesity Class III |
In children/adolescents, interpretation is made using BMI percentile tables for age and sex; these ranges are for adults.
Why include waist circumference and WHtR?
BMI alone does not explain body composition. Waist circumference and waist-to-height ratio (WHtR) are practical indicators of abdominal fat.
- Male: ≥94 cm increased risk, ≥102 cm high risk
- Women: ≥80 cm increased risk, ≥88 cm high risk
- WHtR: <0.50 recommended 0.50–0.59 increased ≥0.60 high risk
When gender and waist circumference are entered into the calculator, a badge + short comment will also appear according to the thresholds.
Interpretation tips
- BMI does not directly indicate body fat percentage; it may be higher in muscular athletes.
- Short-term fluid/carbohydrate changes can cause weight fluctuations.
- Waist circumference is more meaningful when evaluated together with nutrition and movement information.
Frequently asked questions
Are BMI and body fat percentage the same thing?
No. BMI measures weight based on height; it doesn't directly measure body fat percentage. A very muscular individual may have a higher BMI. Waist circumference and WHtR provide additional information about body fat.
My BMI is normal but my waist circumference is high; what does it mean?
Central adiposity may be increased. This is an important signal of cardiometabolic risk. Assess waist circumference and WHtR along with BMI.
How fast should I lose weight?
Generally, 0.5–1% of body weight per week is considered safe. Faster losses pose risks to muscle mass, performance, and sustainability.
How do I determine my daily calorie deficit?
Eating ~250–500 kcal less per day than your total expenditure is sustainable for most people. Very large deficits can increase muscle loss and recovery.
How much protein should be consumed daily?
A daily intake of 1.2–2.0 g/kg/day is appropriate for most adults. Values closer to the upper limit are preferred for those engaged in resistance training and those in a calorie deficit.
How should carbohydrate and fat distribution be?
If you have performance goals, increasing your carbohydrate intake (whole grains, legumes, fruit) on training days is helpful. For fat intake, include unsaturated sources such as olive oil, avocados, nuts, and seeds.
What is the fiber and vegetable goal?
A good target is 25–38g of fiber per day (about 14g per 1000 kcal). A practical approach is to plan a plate of vegetables/greens at each meal.
What should be your weekly exercise goal?
General guideline: 150–300 minutes of moderate intensity or 75–150 minutes of vigorous intensity cardio per week + at least 2 days of total-body strength training.
How should I start strength training?
6–8 exercises involving large muscle groups, 2–4 sets × 6–12 reps, are appropriate for 2–3 days per week. Progressively overload (increasing weight/reps/pace) over time.
Is daily movement (NEAT) important?
Yes. The steps you take throughout the day significantly impact your overall activity level. 7,000–10,000 steps is a good goal for most people; sprinkle in short walks throughout the day.
Do sleep and stress management affect results?
Yes. 7–9 hours of quality sleep supports appetite, hormones, and performance. Regular bedtimes, managing light exposure, and relaxation routines are beneficial.
In which cases should I consult a specialist?
If you are pregnant/breastfeeding, under the age of 18, have a chronic disease/medication use, have problems with eating behaviors, or experience rapid weight changes, seek support from a physician and/or dietitian.
