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BMI Online Calculator

BMI Online Calculator
Your BMI is 26.22，classified as overweight

(Height: 155 cm, Weight: 63 kg)

Dietary Advice：

    • 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.

Exercise Advice：

    • 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

BMI Reference Range (Adults)
BMI Range Category
BMI < 18.5Underweight
18.5 ≤ BMI < 24Normal
24 ≤ BMI < 28Overweight
BMI ≥ 28Obese
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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