BMI Online Calculator

BMI Reference Range (Adults)

BMI Range	Category
BMI < 18.5	Underweight
18.5 ≤ BMI < 24	Normal
24 ≤ BMI < 28	Overweight
BMI ≥ 28	Obese

BMI Calculation Formula

BMI (Body Mass Index) is a value calculated from height and weight, used to assess whether the body weight is within a healthy range.

Formula: BMI = Weight (kg) ÷ Height² (m²)

Example: Height 170cm (1.7m), Weight 65kg, BMI = 65 ÷ (1.7 × 1.7) ≈ 22.49

Dietary Advice

Underweight Group

Increase high-calorie, high-protein foods such as nuts, dairy products, and lean meats.
Maintain regular meals and add snacks appropriately.
Moderately intake healthy fats such as olive oil and fish oil.
Avoid prolonged fasting periods to promote nutrient absorption.

Normal Weight Group

Maintain a balanced diet including vegetables, fruits, proteins, and moderate carbohydrates.
Control the intake of fats and sugars.
Develop good eating habits with regular timing and portions.
Maintain adequate hydration, drinking at least 1500-2000 ml of water daily.

Overweight Group

Reduce intake of high-calorie, high-fat, and high-sugar foods.
Increase dietary fiber intake, consuming more vegetables and whole grains.
Control total calorie intake per meal and balance nutrition properly.
Avoid binge eating and chew food thoroughly.

Obese Group

Develop a scientifically sound weight-loss diet plan under the guidance of a nutritionist.
Strictly limit the intake of high-sugar, high-fat, and high-salt foods.
Consume more low-calorie, high-fiber foods such as vegetables, legumes, and low-sugar fruits.
Eat small frequent meals, control total energy intake, and maintain stable blood sugar levels.

Exercise Advice

Underweight Group

Focus on strength training, such as dumbbells and equipment exercises
Avoid excessive aerobic exercise
Progress gradually and avoid overexertion
Perform strength training 2-3 times a week
Focus on large muscle group training, such as squats and deadlifts
Practice yoga moderately to improve flexibility
Supplement protein promptly after training
Ensure sufficient rest and recovery time

Normal Weight Group

Combine aerobic and strength training consistently
Exercise 3-5 times a week, 30-60 minutes each time
Choose activities like running, swimming, or ball games
Warm up and stretch before and after workouts
Engage in outdoor activities appropriately

Overweight Group

Focus mainly on aerobic exercises like brisk walking, jogging, and swimming
Gradually increase exercise intensity
Exercise for at least 30 minutes daily
Incorporate strength training appropriately
Monitor heart rate during exercise

Obese Group

Start with low-intensity exercises like walking
Gradually transition to moderate-intensity aerobic exercise
Protect joints and avoid high-intensity exercise
Develop personalized plans according to physical condition
It is advisable to consult a doctor or professional

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