BMI & Body Fat Calculator
Calculate your Body Mass Index, body fat percentage, and track your health metrics.
Basic Information
BMI Results
Your BMI
22.9
BMI Prime
0.91healthy
Ponderal Index
13.1kg/m³
Body Fat Calculator (Optional)
Health Metrics
Ideal Weight Range
56.7 - 76.3 kg
Target Weight (BMI 22)
67.4 kg
Basal Metabolic Rate
1696 cal/day
Daily Calories (Moderate)
2628 cal/day
Frame Size (Optional)
Weight Goal Planning
Your Goal Plan:
Health Recommendations
Healthy Weight - Maintain:
- • Continue balanced diet and regular exercise
- • Aim for 150 minutes of moderate activity per week
- • Monitor weight monthly
- • Focus on overall fitness and wellbeing
Understanding Your Body Mass Index
Body Mass Index (BMI) is a widely used screening tool that helps assess whether you're at a healthy weight for your height. While not perfect, BMI provides a quick snapshot of potential health risks related to body weight. Our advanced calculator goes beyond basic BMI to estimate body fat percentage, lean mass, and provide personalized health insights.
What We Calculate
- ✓ Body Mass Index (BMI)
- ✓ BMI category and health risk
- ✓ Body fat percentage estimate
- ✓ Lean body mass
- ✓ Ideal weight range
- ✓ Basal Metabolic Rate (BMR)
Health Insights
- • Weight category analysis
- • Health risk assessment
- • Target weight recommendations
- • Calorie needs for goals
- • Comparison to healthy ranges
- • Progress tracking tools
BMI Categories and Health Risks
| BMI Range | Category | Health Risk |
|---|---|---|
| Below 18.5 | Underweight | Malnutrition risk |
| 18.5 - 24.9 | Normal weight | Low risk |
| 25.0 - 29.9 | Overweight | Increased risk |
| 30.0 - 34.9 | Obese Class I | Moderate risk |
| 35.0 - 39.9 | Obese Class II | Severe risk |
| 40.0 and above | Obese Class III | Very severe risk |
Important Note: BMI doesn't distinguish between muscle and fat. Athletes, bodybuilders, and people with high muscle mass may have a high BMI despite being healthy. Always consider body composition, waist circumference, and overall fitness level alongside BMI.
Beyond BMI: Complete Health Assessment
Body Fat Percentage Standards
Men
- • Essential fat: 2-5%
- • Athletes: 6-13%
- • Fitness: 14-17%
- • Average: 18-24%
- • Obese: 25%+
Women
- • Essential fat: 10-13%
- • Athletes: 14-20%
- • Fitness: 21-24%
- • Average: 25-31%
- • Obese: 32%+
Additional Health Metrics to Consider
- Waist Circumference: Men should stay under 40 inches, women under 35 inches
- Waist-to-Hip Ratio: Below 0.90 for men, below 0.85 for women
- Body Fat Distribution: Apple shape (belly fat) carries higher risk than pear shape
- Muscle Mass: Higher muscle mass improves metabolism and health
- Visceral Fat: Internal fat around organs is more dangerous than subcutaneous fat
How to Improve Your BMI
For Weight Loss (BMI > 25)
Create a 500-750 calorie daily deficit through diet and exercise. This yields 1-1.5 pounds lost per week. Focus on whole foods, lean proteins, and vegetables. Add 150+ minutes of moderate exercise weekly.
For Weight Gain (BMI < 18.5)
Add 300-500 calories daily through nutrient-dense foods. Include protein at every meal, strength train 3-4 times weekly, and consider nutritional supplements if needed.
For Maintenance (BMI 18.5-24.9)
Continue current healthy habits. Focus on body composition improvements through strength training. Monitor waist circumference and body fat percentage rather than just weight.
BMI Calculation Formula Explained
Metric Formula
BMI = weight (kg) / [height (m)]²
Example: 70 kg / (1.75 m)² = 22.9 BMI
Imperial Formula
BMI = [weight (lbs) / [height (inches)]²] × 703
Example: [150 lbs / (65 inches)²] × 703 = 25.0 BMI
Frequently Asked Questions
Instant Results
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