BMI & Nutrition Calculator
Advanced Body Mass Index calculator with personalized calorie & macro recommendations.
📝 Your Details
Enter your details to generate your
BMI and personalized nutrition plan.
What is a BMI Calculator?
A Body Mass Index (BMI) Calculator is a health assessment tool that uses your weight and height to calculate a numerical value indicating whether you're underweight, normal weight, overweight, or obese. BMI is widely used by healthcare professionals worldwide as a quick screening method to identify potential weight-related health risks. Our advanced calculator goes beyond basic BMI—it also calculates your Total Daily Energy Expenditure (TDEE) and provides personalized macronutrient recommendations based on your age, gender, and activity level.
The BMI formula is simple: weight (kg) divided by height (meters) squared. The result places you in one of several categories: Underweight (under 18.5), Normal weight (18.5-24.9), Overweight (25-29.9), or Obese (30+). While BMI is a useful screening tool, it has limitations—it doesn't distinguish between muscle mass and fat mass, so athletes or very muscular individuals may be incorrectly classified as overweight. Similarly, it doesn't account for bone density, age, or body composition differences between men and women.
Our calculator enhances standard BMI by incorporating the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR)—the number of calories your body needs at rest—then multiplies it by your activity level to calculate TDEE (Total Daily Energy Expenditure). Based on your BMI category, the tool automatically adjusts caloric intake recommendations: a 500-calorie surplus for underweight individuals to promote healthy weight gain, maintenance calories for normal weight, and a 500-calorie deficit for overweight/obese individuals to support gradual, sustainable weight loss.
The macronutrient recommendations (protein, carbohydrates, fats) are tailored to your BMI category. For weight loss, we increase protein percentage to preserve muscle mass while in a caloric deficit. For weight gain, we boost carbohydrates to provide energy for muscle building. These recommendations follow evidence-based nutritional guidelines and are designed as starting points—individual needs may vary, and you should consult a healthcare provider or registered dietitian for personalized advice, especially if you have medical conditions or specific athletic goals.
1How to Use
- Choose your unit system (metric or imperial) using the toggle button at the top of the form.
- Enter your Gender and Age. These are essential for accurate BMR and calorie calculations.
- Input your Height (in centimeters or feet/inches) and Weight (in kilograms or pounds).
- Select your Activity Level from sedentary to athlete-level to reflect your daily physical activity accurately.
- Click 'Calculate Plan' to generate your results.
- Review your BMI score on the dynamic visual gauge that shows exactly where you fall on the health spectrum.
- Check your personalized daily calorie goal and macronutrient breakdown (protein, carbs, fats in grams).
- Explore the tailored vegetarian and non-vegetarian food recommendations specific to your BMI category.
- Use these results as a foundation for meal planning, calorie tracking, or discussions with healthcare professionals.
★Key Features
- Dynamic Visual Gauge: Interactive BMI visualization with color-coded health categories and an animated indicator showing your exact position.
- TDEE Calculation: Accurate Total Daily Energy Expenditure based on the scientifically validated Mifflin-St Jeor Equation combined with activity multipliers.
- Personalized Macros: Customized protein, carbohydrate, and fat targets (in grams) optimized for your weight goals and BMI category.
- Caloric Adjustment: Automatic 500-calorie surplus for underweight, deficit for overweight, or maintenance for normal weight individuals.
- Diet Recommendations: Curated lists of vegetarian and non-vegetarian foods tailored to your specific BMI category and health goals.
- Dual Unit Support: Seamlessly switch between metric (kg/cm) and imperial (lbs/ft/in) measurement systems.
- Activity Level Integration: Five activity levels from sedentary to athlete ensure TDEE accuracy for all lifestyles.
- Instant Results: Real-time calculations with smooth animations and professional health visualizations.