Underweight: less than 18.5 — may need to gain weight
Normal: 18.5–24.9 — healthy weight range
Overweight: 25–29.9 — may benefit from weight management
Obese: 30 or higher — consider consulting a healthcare provider
BMI is a screening tool, not a diagnostic. Consult a healthcare professional for medical advice.
Body Mass Index (BMI) is a simple measurement that uses your height and weight to estimate whether you have a healthy body weight. It is calculated by dividing your weight in kilograms by the square of your height in meters.
The World Health Organization (WHO) classifies BMI into categories: underweight (<18.5), normal weight (18.5–24.9), overweight (25–29.9), and obese (30+). While BMI is a useful screening tool, it has limitations — it does not account for muscle mass, bone density, or body composition.
For example, athletes with high muscle mass may have a high BMI but low body fat. BMI is best used alongside other measurements like waist circumference and body fat percentage for a complete health assessment.
If your BMI falls outside the normal range, here are practical steps:
For overweight or obese: Focus on a balanced diet with adequate protein, fiber, and vegetables. Aim for 500 kcal deficit per day for sustainable weight loss of 0.5 kg per week. Regular exercise combining cardio and strength training is recommended.
For underweight: Increase calorie intake with nutrient-dense foods like nuts, avocados, whole grains, and lean proteins. Strength training can help build muscle mass in a healthy way.
Always consult a healthcare professional before making significant changes to your diet or exercise routine. BMI is a screening tool, not a medical diagnosis.
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