Advanced BMI Calculator – Calculate Body Mass Index

Advanced BMI Calculator

Created by Team y2calculate

Content written by Sajid Khan (MBBS/MD, FCPS, Obesity Medicine Specialist)

Coding and design by Marcelino (Ms computer science)

Reviewed by jane (Ph.D. Nutrition), 

Fact checked 🔍✓


Welcome to our advanced BMI calculator. We refer to it as advanced not because it’s newly created or based on new formulas, but because of its dynamic functionality. Unlike traditional BMI calculators that may require users to input their weight in kilograms and height in centimeters, or weight in pounds and height in feet, our advanced BMI calculator is designed to provide flexibility.

We understand that individuals may have their weight in pounds and height in meters, and such situations can be a challenge when using other calculators. To address this, we have developed a dynamic BMI calculator that allows users to seamlessly switch between different units of measurement. This means you can enter your measurements in pounds, kilograms, feet, meters, or any combination that suits your preference, ensuring that everyone can easily determine their BMI.

At, we have solved this problem by making BMI calculation accessible and user-friendly, regardless of the units you are comfortable using.

The BMI calculator is made and reviewed by experts in their fields in order to ensure its correctness and validity. 

What is body mass index?

Body Mass Index (BMI) is a number that helps us understand if a person is at a healthy weight for their height. It’s calculated using your weight and height. The BMI number puts you into categories like underweight, normal weight, overweight, or obese. It’s a simple way to check if you might need to make some changes in your lifestyle to stay healthy.

Maintaining a balanced diet and managing caloric intake is crucial for achieving and sustaining a healthy weight. The Body Mass Index (BMI) is a useful tool to gauge whether you fall within a healthy weight range, and it can provide guidance on how many calories you should consume daily. In this article, we will explore the different BMI categories and offer personalized instructions on caloric intake based on each category.

Understanding BMI and Its Categories

BMI 18.5 to 24.9: Normal Weight

If your BMI falls between 18.5 and 24.9, congratulations! You are within the “normal” or “healthy” weight range. However, it’s essential to remember that BMI is a general estimation and doesn’t consider individual variations in muscle mass and body composition. To maintain your weight within this range, you should consume calories that align with your Total Daily Energy Expenditure (TDEE).

BMI 25 to 29.9: Overweight

If your BMI is between 25 and 29.9, you fall into the overweight category. To manage your weight effectively, you’ll need to adjust your caloric intake based on your weight management goals. This could mean aiming for weight maintenance, a calorie deficit for weight loss, or a calorie surplus for weight gain.

BMI 30 to 50: Obesity

A BMI ranging from 30 to 50 indicates obesity. If you find yourself in this category, it’s crucial to approach caloric intake with caution. Weight loss is generally recommended, but it’s essential to do so in a safe and sustainable manner. Consulting a healthcare professional or a registered dietitian can help create a personalized plan tailored to your needs.

BMI Below 18.5: Underweight

If your BMI is below 18.5, you are considered underweight. It’s important to remember that being underweight can also pose health risks. If your BMI falls in this range, it’s advisable to consult with a healthcare professional to address any potential health concerns and receive appropriate dietary advice.

Calculating Your Daily Caloric Needs

BMI 18.5 to 24.9: Maintaining a Healthy Weight

To maintain your current weight within the normal BMI range, you need to determine your Total Daily Energy Expenditure (TDEE). Follow these steps:

Calculate your Basal Metabolic Rate (BMR) using the appropriate formula based on your gender:

For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Determine your activity level and apply the appropriate activity factor to calculate your TDEE:

Sedentary (little to no exercise): BMR x 1.2

Lightly active (light exercise/sports 1-3 days a week): BMR x 1.375

Moderately active (moderate exercise/sports 3-5 days a week): BMR x 1.55

Very active (hard exercise/sports 6-7 days a week): BMR x 1.725

Extra active (very hard exercise/sports and a physical job): BMR x 1.9

Your TDEE is the total number of calories you need to maintain your current weight.

Keep in mind that these calculations are estimates, and individual variations may occur. For personalized advice, consider consulting with a registered dietitian or healthcare professional.

BMI 25 to 29.9: Aiming for Weight Loss or Maintenance

If you fall within the overweight BMI range and want to manage your weight, here are some general guidelines:

Determine your TDEE using the same steps as mentioned for the normal BMI range.

To lose weight, aim for a calorie deficit of about 500 to 1000 calories per day, leading to a gradual weight loss of approximately 1-2 pounds (0.45-0.9 kg) per week.

To maintain your current weight, aim to consume calories that align with your calculated TDEE.

Remember that individual factors like activity level and metabolism can influence your caloric needs. Seeking professional advice can provide personalized and safe weight management recommendations.

BMI 30 to 50: Approaching Caloric Intake Carefully

If you find yourself in the obesity BMI range, it’s essential to be cautious with your caloric intake. Consider the following general guidelines:

Calculate your TDEE using the same steps as mentioned earlier.

For weight loss, a rough estimate of daily calorie intake for different activity levels and BMI ranges could be as follows:

Sedentary Lifestyle:

BMI 30: 1,800 to 2,200 calories per day for weight loss

BMI 40-50: 1,400 to 1,800 calories per day for weight loss

Moderately Active Lifestyle:

BMI 30: 2,000 to 2,400 calories per day for weight loss

BMI 40-50: 1,600 to 2,000 calories per day for weight loss

Active Lifestyle:

BMI 30: 2,200 to 2,600 calories per day for weight loss

BMI 40-50: 1,800 to 2,200 calories per day for weight loss

Sustainable weight loss is gradual and requires lifestyle changes. Focus on making healthy food choices and incorporating regular physical activity.

As always, personalized advice from a healthcare or nutrition professional is recommended, especially if you have underlying health conditions.

BMI is not always the enough measure of health

Body Mass Index (BMI) is a widely used measure of body weight relative to height, and it can provide a rough indication of whether a person is underweight, normal weight, overweight, or obese. However, according to insider and harvard BMI is not always the best measure of health for several reasons:

  1. Doesn’t Account for Body Composition: BMI only takes into account a person’s weight and height and does not differentiate between muscle, fat, or bone mass. As a result, it doesn’t provide information about an individual’s body composition. Two people with the same BMI may have very different amounts of muscle and fat, which can significantly affect their overall health.

  2. Ignores Distribution of Fat: BMI does not consider where fat is distributed in the body. Central or abdominal obesity, where fat is primarily stored in the abdominal area, is associated with a higher risk of health problems, including cardiovascular disease and diabetes. BMI does not account for this important factor.

  3. Doesn’t Consider Age and Gender: BMI uses a single formula for all adults, regardless of age or gender. This means that it may not accurately reflect the health status of older adults, children, or individuals of different genders.

  4. Doesn’t Account for Genetics: Genetic factors can influence an individual’s health and how their body stores and processes fat. BMI does not consider genetic variations, making it an incomplete measure of health.

  5. Ignores Fitness Level: Individuals who are physically active and have a higher amount of muscle mass may have a higher BMI but still be in excellent health. BMI does not account for the positive health effects of regular exercise and muscle mass.

  6. Health Disparities: BMI is a one-size-fits-all measurement and doesn’t consider variations in health across different populations. For example, some ethnic groups may be at higher risk for certain health conditions at lower BMIs than others.

  7. Doesn’t Consider Psychological Factors: BMI doesn’t account for the psychological aspects of health, such as mental well-being, eating habits, and stress management, which are crucial components of overall health.

  8. Overemphasis on Weight: Relying solely on BMI may lead to an overemphasis on weight as a marker of health, potentially fostering unhealthy attitudes and behaviors, including extreme dieting and exercise regimens.

It’s important to note that while BMI has limitations, it can still be a useful tool for assessing general population trends in weight and health. However, when assessing an individual’s health, it should be considered alongside other factors, such as waist circumference, body composition, physical fitness, medical history, and lifestyle habits, to get a more comprehensive picture of their health status. Consulting with a healthcare professional for a personalized health assessment is typically a more accurate and informative approach. 

Does BMI same for Asians and American ?

BMI (Body Mass Index) is a universal measurement that applies to individuals of all ethnic backgrounds and nationalities. It uses a simple formula to calculate an individual’s weight in relation to their height, regardless of their ethnicity. However, there are some considerations to keep in mind:

  1. Ethnic Differences: While the BMI calculation is the same for everyone, there can be variations in body composition and fat distribution among different ethnic groups. For example, some studies have suggested that people of Asian descent may have a higher percentage of body fat at a lower BMI compared to people of European descent. This means that the health implications of a specific BMI value can vary between different populations.

  2. Cultural and Genetic Factors: Cultural and genetic factors can also influence an individual’s health risks. Some ethnic groups may be more genetically predisposed to certain health conditions, such as diabetes or cardiovascular disease, at lower BMI levels.

  3. Waist Circumference: In addition to BMI, it’s often recommended to consider waist circumference when assessing health risk. Abdominal obesity, which is linked to an increased risk of metabolic problems, can be more prevalent in certain populations.

  4. Individual Variation: It’s important to remember that BMI is a general guideline and does not provide a complete picture of an individual’s health. Health is influenced by a combination of factors, including genetics, lifestyle, diet, and physical activity.

Given these considerations, some healthcare professionals and organizations may use different BMI cutoff points or additional measurements when assessing health risks in specific populations. It’s important to recognize that BMI is a useful tool for assessing general trends in populations, but when evaluating an individual’s health, it should be used in conjunction with other information, and healthcare professionals should consider the person’s unique circumstances, including their ethnicity and genetics, to make a more accurate assessment of their health.

Risk of being low BMI

Having a low BMI (Body Mass Index) can also pose health risks, as it may be indicative of being underweight or having insufficient body fat for one’s height. These risks include:

  1. Nutritional Deficiencies: Low BMI often results from insufficient caloric intake or malnutrition. This can lead to deficiencies in essential nutrients, such as vitamins, minerals, and protein, which can compromise overall health and weaken the immune system.

  2. Weakened Immune System: Underweight individuals may have a weakened immune system, making them more susceptible to infections and illnesses.

  3. Muscle Atrophy: Low body weight can lead to muscle wasting and reduced muscle strength, potentially resulting in decreased physical function and the inability to perform daily tasks.

  4. Osteoporosis: Inadequate body weight can lead to reduced bone density, which increases the risk of osteoporosis and fractures.

  5. Hormonal Imbalances: Low BMI can disrupt hormonal balance, affecting the menstrual cycle in women and potentially leading to fertility issues.

  6. Cardiovascular Problems: Chronic underweight individuals may experience heart problems, including irregular heartbeats (arrhythmias) and reduced blood pressure.

  7. Anemia: Malnutrition and low body weight can lead to anemia, a condition characterized by a shortage of red blood cells, resulting in fatigue, weakness, and dizziness.

  8. Cognitive Impairment: Inadequate nutrition can impact cognitive function, leading to difficulties with concentration, memory, and overall mental well-being.

  9. Growth and Development Issues: In children and adolescents, low BMI can interfere with proper growth and development.

  10. Weakened Respiratory System: Underweight individuals may have a reduced lung capacity and may be more susceptible to respiratory issues.

  11. Reduced Resistance to Stress and Illness: Low body weight can make it difficult for the body to cope with stress and illness, leading to a slower recovery from illnesses and surgery.

  12. Mental Health Concerns: Being underweight can be associated with body image issues, low self-esteem, and an increased risk of mental health conditions such as depression and eating disorders.

It’s important to note that a low BMI can result from a variety of factors, including genetics, underlying medical conditions, or lifestyle choices. If you have a low BMI and are concerned about the associated health risks, it’s crucial to seek medical advice from a healthcare professional who can help identify the underlying causes and develop a tailored plan for achieving a healthy weight and improving overall well-being.

Risk of Hight BMI and being physically in active

Being overweight, especially in conjunction with a lack of physical activity, can significantly increase the risk of a wide range of health problems. Here are some of the key risks associated with having a high BMI (Body Mass Index) and leading a sedentary lifestyle:

  1. Cardiovascular Disease: High BMI and physical inactivity are both major risk factors for heart disease and stroke. Excess body weight can lead to high blood pressure, elevated cholesterol levels, and the development of atherosclerosis (plaque buildup in arteries), while a lack of physical activity can weaken the heart and reduce its efficiency.

  2. Type 2 Diabetes: Obesity and inactivity are closely linked to the development of type 2 diabetes. Excess body fat, particularly around the abdomen, can lead to insulin resistance and impaired glucose metabolism.

  3. Cancer: Certain types of cancer, such as breast, colon, and endometrial cancer, have a stronger association with obesity and sedentary behavior. It’s believed that excess body fat and inactivity may promote the growth of cancer cells.

  4. High Blood Pressure: Obesity and a sedentary lifestyle can contribute to high blood pressure (hypertension), a condition that increases the risk of heart disease, stroke, and kidney problems.

  5. Osteoarthritis: Carrying excess weight puts extra stress on the joints, especially the knees, hips, and lower back. Over time, this can lead to the development of osteoarthritis, a painful joint condition.

  6. Sleep Apnea: Obesity is a significant risk factor for sleep apnea, a condition in which a person’s breathing repeatedly stops and starts during sleep, leading to poor sleep quality and increased daytime fatigue.

  7. Respiratory Issues: Obesity can restrict lung function and lead to conditions like obesity hypoventilation syndrome and asthma. Physical inactivity can also reduce lung capacity and overall fitness.

  8. Liver Disease: Non-alcoholic fatty liver disease (NAFLD) is more common in overweight individuals. This condition can progress to more severe liver diseases, such as non-alcoholic steatohepatitis (NASH) and cirrhosis.

  9. Kidney Disease: Obesity and inactivity are risk factors for kidney disease. High blood pressure and diabetes, often associated with excess weight and sedentary lifestyles, can further contribute to kidney problems.

  10. Mental Health: Obesity and physical inactivity can lead to mental health issues such as depression and anxiety. Low self-esteem and societal stigma may also impact mental well-being.

  11. Reduced Life Expectancy: The combination of obesity and physical inactivity can shorten life expectancy significantly. It is associated with a higher risk of premature death.

  12. Quality of Life: Excess weight and a sedentary lifestyle can reduce overall quality of life due to limitations in physical mobility, discomfort, and social stigmatization.

To mitigate these risks, it’s essential to maintain a healthy weight through a balanced diet and regular physical activity. Even modest weight loss and increased activity levels can lead to significant health benefits. Consultation with a healthcare professional can help create a personalized plan to address weight and lifestyle concerns, taking into account individual health needs and goals.

Here is the list of vegetables, fruits, and meats arranged in a table with their respective calorie values per 100 grams:

  1. Spinach: 23 calories
  2. Carrots: 41 calories
  3. Broccoli: 34 calories
  4. Tomatoes: 18 calories
  5. Bell Peppers: 31 calories
  6. Cucumbers: 15 calories
  7. Lettuce: 15 calories
  8. Onions: 40 calories
  9. Cauliflower: 25 calories
  10. Potatoes: 77 calories
  11. Sweet Potatoes: 86 calories
  12. Zucchini: 17 calories
  13. Eggplant: 25 calories
  14. Green Beans: 31 calories
  15. Peas: 81 calories
  16. Asparagus: 20 calories
  17. Brussels Sprouts: 43 calories
  18. Celery: 16 calories
  19. Kale: 49 calories
  20. Cabbage: 25 calories
  21. Radishes: 16 calories
  22. Beets: 43 calories
  23. Corn: 86 calories
  24. Mushrooms: 22 calories
  25. Artichokes: 47 calories
  26. Okra: 33 calories
  27. Pumpkin: 26 calories
  28. Butternut Squash: 45 calories
  29. Acorn Squash: 40 calories
  30. Turnips: 28 calories
  31. Swiss Chard: 19 calories
  32. Bok Choy: 13 calories
  33. Leeks: 61 calories
  34. Parsnips: 75 calories
  35. Radicchio: 23 calories
  36. Watercress: 11 calories
  37. Collard Greens: 33 calories
  38. Fennel: 31 calories
  39. Snow Peas: 42 calories
  40. Broccolini: 35 calories
  41. Kohlrabi: 27 calories
  42. Mustard Greens: 27 calories
  43. Chives: 30 calories
  44. Cilantro: 23 calories
  45. Dill: 43 calories
  46. Parsley: 36 calories
  47. Thyme: 101 calories
  48. Rosemary: 131 calories
  49. Basil: 22 calories
  50. Mint: 70 calories

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