BMI Health Hub
Simple tools • Real guidance

Know your BMI. Improve your health.

Fast, accurate BMI with calorie suggestions, risk insights, and practical next steps.

  • Metric & Imperial input options
  • Daily calorie estimate based on activity
  • Color-coded chart shows where you stand

What you'll get

Calorie target
Personalized for your activity
Risk snapshot
Category-specific health notes
Recommendations
Food, movement, and sleep tips
Ad-free, lightweight, and private. Your numbers never leave your device.

Why BMI still matters

BMI is a widely used screening tool that quickly relates height and weight. While it doesn’t capture body composition or distribution, it’s a helpful when interpreted with context: activity, waist measurement, and medical history.

We pair BMI with practical recommendations, not judgment—because health is about long-term habits, not a single number.

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How it works

  1. Enter your details. Pick metric or imperial, then add height, weight, age, and activity.
  2. Get your snapshot. Instantly see BMI, category, BMR, TDEE, and a calorie target.
  3. Review risks & tips. We highlight category‑specific health notes and practical next steps.
  4. Make a small change. Use our checklists—protein, fiber, steps, and sleep—to improve trends.

Your inputs are processed locally in your browser. We don’t store or transmit them.

Limitations & better context

BMI is a screening tool. It does not directly measure body fat, muscle mass, or fat distribution. For a clearer picture, pair BMI with:

Educational information only—this site does not provide medical diagnosis or treatment.

Starter habits by category

Underweight

  • Add 300–400 kcal/day from whole foods
  • Protein 1.2–1.6 g/kg; 2–3 strength sessions weekly
  • Regular meals and snacks; include dairy/plant milks

Healthy

  • Maintain calories and fiber (25–35 g/day)
  • Mix cardio + strength; 7–9 hours sleep
  • Plan simple default meals to reduce guessing

Overweight

  • Target a ~300 kcal/day deficit
  • Protein 1.6–2.2 g/kg and plenty of produce
  • Increase daily steps; track weekly trends

Obesity

  • Aim for ~500 kcal/day deficit with support if needed
  • Focus on satiating foods: lean protein, legumes, soups
  • Prioritize sleep & stress tools; be patient and consistent

Quick answers

Is BMI enough to judge health?

No—use BMI as a starting point. Combine with waist size, fitness, and clinical guidance for decisions.

How often should I check?

Monthly is plenty for most people. Focus on sustainable habits rather than daily changes.

Read the full FAQ →

Accessibility & privacy

We aim for clear language, strong contrast, and keyboard‑friendly forms.

Questions? Contact us.

Who it's for

Beginners

Start with a simple number and a few habits. No tracking apps required.

Busy professionals

Use our default‑meal and batch‑cook tips to save decision fatigue.

Returning to fitness

Pair BMI with gentle strength + walks to rebuild capacity safely.

Data‑curious

See BMI with BMR/TDEE estimates and clear, practical next steps.

Key features

Methods & categories

We use the Mifflin–St Jeor equation for BMR and standard activity multipliers to estimate TDEE. BMI categories follow widely used adult cut‑offs: Underweight (<18.5), Healthy (18.5–24.9), Overweight (25–29.9), and Obesity (≥30). BMI is a screening tool, not a diagnosis—pair it with waist size, fitness, and clinical advice.

Getting started checklist

  1. Pick metric or imperial units and enter your details.
  2. Note your calorie target and pick one food habit to try this week.
  3. Add a step goal and two strength sessions.
  4. Recheck monthly; adjust based on energy, sleep, and progress.

Last updated: October 03, 2025

Glossary (quick definitions)

BMR

Calories your body uses at rest. We estimate using Mifflin–St Jeor.

TDEE

Daily calories you likely expend (BMR × activity factor).

Calorie density

Calories per gram. Lower density = more volume for fewer calories.

Waist‑to‑height

A quick context check. Many adults aim for <~0.5.