Body Mass Index
Use our BMI Calculator to find your current BMI, and check the Healthy BMI Guide to set your target.
Our BMI weight loss calculator helps you plan your weight loss journey by calculating how much weight you need to lose to reach your target BMI. Here's how to use it:
Your target BMI should be within the healthy range of 18.5-24.9. If you're currently overweight or obese, aim for the upper end of the normal range (around 22-24) as an initial goal. You can always adjust your target as you progress.
💡 Tip
Start with a realistic target. If you have a lot of weight to lose, break it down into smaller goals. For example, aim to lose 5-10% of your current weight first, then reassess.
Understanding the difference between your current BMI and target BMI helps you set realistic expectations. The larger the gap, the more weight you'll need to lose, but remember that even small reductions in BMI can have significant health benefits.
Once you know your target BMI, you can calculate exactly how much weight you need to lose. For example, if you're 180 cm tall and currently weigh 90 kg (BMI 27.8), you'd need to lose approximately 10-15 kg to reach a healthy BMI of 22-24.
Example: A person who is 170 cm tall and weighs 80 kg (BMI 27.7) needs to lose approximately 8-12 kg to reach a healthy BMI range of 22-24.
To lose weight, you need to create a calorie deficit. This means consuming fewer calories than your body burns. A deficit of 500-1000 calories per day typically results in 0.5-1 kg (1-2 lbs) of weight loss per week.
Your daily calorie needs depend on several factors including your age, gender, height, weight, and activity level. To lose weight, you'll need to consume fewer calories than your maintenance level. Our calculator helps you determine the right calorie intake for your weight loss goals.
⚠️ Important
Never go below 1,200 calories per day for women or 1,500 calories per day for men without medical supervision. Extreme calorie restriction can be dangerous and counterproductive.
Health experts recommend losing weight at a rate of 0.5-1 kg (1-2 lbs) per week. This rate is:
Rapid weight loss (more than 1 kg per week) can lead to:
When planning your weight loss journey, it's important to set realistic, achievable goals. Use BMI as a guide, but also consider:
While BMI is a useful tool for tracking weight loss progress, it's not the only metric. Also consider:
The amount of weight you need to lose depends on your current BMI and target BMI. Use our calculator to input your current height and weight, then set your target BMI (typically 18.5-24.9 for healthy range). The calculator will show you exactly how much weight you need to lose.
The time to reach your target BMI depends on your current weight, target weight, and rate of weight loss. A safe rate is 0.5-1 kg (1-2 lbs) per week. Our calculator estimates the timeline based on a safe weight loss rate.
A safe and sustainable rate of weight loss is 0.5-1 kg (1-2 lbs) per week. This equates to a calorie deficit of 500-1000 calories per day. Faster weight loss can be unhealthy and difficult to maintain.
To lose weight, you need to create a calorie deficit. Generally, reducing your daily calorie intake by 500-1000 calories will result in 0.5-1 kg (1-2 lbs) of weight loss per week. Use our calculator to determine your specific calorie needs based on your target BMI.
Yes, BMI can be a useful tool to track weight loss progress, especially for significant weight changes. However, it's also helpful to track other metrics like waist circumference, body fat percentage, and how you feel overall.
Important: BMI is a screening tool, not a diagnostic tool. It provides an estimate of body fat based on height and weight but does not directly measure body fat percentage, muscle mass, bone density, or overall health.
BMI should not be used as the sole indicator of health. Many factors influence health beyond BMI, including:
This calculator provides educational information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider for personalized health guidance, especially if you have concerns about your weight or health status.