Body Composition Metrics

BMI Calculator (Body Mass Index)

Accurately calculate your Body Mass Index (BMI), identify your weight category according to World Health Organization (WHO) standards, and discover your ideal weight range.

UNIT SYSTEM

AGE (YEARS)

HEIGHT (CM)

WEIGHT (KG)

YOUR BMI SCORE

22.5

BMI Categories (WHO Standard)

Underweight< 18.5

Normal weight18.5 - 24.9

Overweight25 - 29.9

Obese≥ 30

Body Composition & Health Insights

Personalized wellness interpretation based on your BMI of 22.5 (Normal).

Target Weight: 53.5 kg – 72.0 kg

Ideal Normal Range

53.5 kg – 72.0 kg

Healthy BMI range of 18.5–24.9.

Health Risk Classification

Lowest Cardiovascular Risk

Based on WHO clinical guidelines.

Daily Activity Target

150 mins / week

Moderate aerobic exercise recommendation.

1. Balanced Nutrition Strategy

Focus on whole foods, lean proteins, complex carbohydrates, and high-fiber vegetables. Minimize ultra-processed foods, refined sugars, and trans fats to optimize visceral fat levels.

2. Strength & Resistance Training

Include resistance training 2–3 times a week. Building lean muscle mass increases your resting metabolic rate (BMR), ensuring healthy long-term weight management.

3. Beyond BMI: Waist-to-Hip Ratio

BMI cannot distinguish between muscle mass and body fat. Athletes may have a high BMI due to muscle. Also measure your waist circumference (ideally < 90cm for men, < 80cm for women in Asian populations).

4. Medical Consultation

BMI is a screening tool, not a diagnostic measure. Consult a registered dietitian or physician for personalized health advice, lipid profiles, and blood glucose testing.

What is Body Mass Index (BMI)?

Body Mass Index (BMI) is an internationally recognized screening metric used by physicians and healthcare professionals to evaluate whether a person has a healthy body weight relative to their height.

The formula was developed by Belgian mathematician Adolphe Quetelet and is defined as body mass divided by the square of body height: BMI = Weight (kg) ÷ [Height (m)]².

WHO BMI Classifications

Underweight: < 18.5 kg/m²

Normal Healthy Weight: 18.5 – 24.9 kg/m²

Overweight: 25.0 – 29.9 kg/m²

Obesity (Class I, II, III): ≥ 30.0 kg/m²

Frequently Asked Questions (BMI FAQ)

Why can BMI sometimes be misleading for athletes?

BMI only measures total body mass and does not distinguish between dense muscle mass and adipose fat tissue. Muscular athletes and bodybuilders often have a BMI in the "Overweight" or "Obese" range despite having low body fat percentages.

Are BMI cut-offs different for Asian populations?

Yes. Due to higher abdominal visceral fat risk at lower body weights, the WHO recommends Asian cut-offs: Overweight begins at 23.0 kg/m² and Obesity begins at 27.5 kg/m².

What other health metrics should I track alongside BMI?

Physicians recommend tracking Waist Circumference(< 90cm for men, < 80cm for women), Body Fat Percentage, Blood Pressure, and Fasting Lipid Profiles for a comprehensive health assessment.

How can I safely reach a normal BMI range?

Target a gradual, sustainable weight loss of 0.5 kg to 1 kg per week through a moderate caloric deficit (300-500 kcal/day), high protein intake, 150 minutes of weekly exercise, and 7-8 hours of sleep.