Calculate your BMI

What is Body Mass Index (BMI)?

BMI is a measure of weight in relation to height. It is a quick tool used to help estimate overall disease risk. Though it correlates statistically with total body fat for the majority of people, it should not be interpreted as a reading of percent of body fat.

Enter your height and weight, press the "Calculate BMI" button, then select the appropriate BMI category for further information.

Height in inches: Weight in pounds:          BMI:

18.5 or lower 18.5-24.9 25-29.9 30 or higher

If you are pregnant, under 18, a body builder or competitive athlete, the BMI calculator may not be an accurate measure of your health and/or disease risk.

BMI less than 18.5

Your BMI is less than 18.5 and your weight may be un-healthfully low. You may be at risk for certain medical conditions and weight gain may be indicated. On the other hand, depending on genetics and natural body type, your weight may be healthy for you. Check with your medical doctor to determine if weight gain is necessary.

Nutrition and fitness recommendations:

1. Eat at least five servings each day of fruits and/or vegetables.
2. Choose whole foods like beans, whole grains and legumes more often than refined foods.
3. Have regular meals – don’t skip meals or forget to eat. Eat your first meal within about an hour of getting up every day.
4. Healthful snacks between meals can help you meet your nutrition needs.
5. Eat a variety of foods. Choose different foods within the various food groups and choose foods from all of the food groups on the Food Guide Pyramid multiple times each day.
6. All foods can fit into a healthy eating plan. Balance high calorie and higher fat foods with lower calorie foods.
7. Get 30 minutes of physical activity on most days of the week.
8. Eat when you are hungry and stop when you are full.
9. To gain weight, eat approximately 500 additional calories each day using the food pyramid guidelines and exercise regularly
10. If your weight is an overwhelming concern, seek medical advice.

For more information:

• Smart Snacks handout
• Gaining Weight the Healthy Way
• My Pyramid
• UIUC students only-make an appointment with your primary physician
• Analyze your diet - Nutrition Analysis Tool

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BMI 18.5 - 24.9

Your BMI is in the healthful range. There is no health advantage for you to lose or gain weight. Try to stay within the 18.5-24.9 BMI range throughout your life. Reassess your BMI at least every two years and talk to your physician if there is a significant change in your BMI.

Nutrition and fitness recommendations:

1. Eat at least five servings each day of fruits and/or vegetables.
2. Eat three or more times each day to keep energy levels up. Have your first meal within about an hour of getting up every day.
3. Choose a variety of foods. Eat different foods within the various food groups and choose foods from all of the food groups on the Food Guide Pyramid multiple times each day.
4. All foods can fit into a healthy eating plan. Balance high calorie and higher fat foods with lower calorie foods.
5. Get 30 minutes of physical activity on most days of the week. Before starting an exercise program, consult your physician.
6. Eat when you are hungry and stop when you are full.
7. If your weight is an overwhelming concern, seek medical advice.

For more information:

• Tips for Healthy Living handout
• My Pyramid
• UIUC students only-make an appointment with your primary physician
• Analyze your diet - Nutrition Analysis Tool

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BMI 25 to 29.9

Your BMI is in a range higher than recommended. If you have two or more cardiovascular disease risk factors (smoking, high blood pressure, high cholesterol, diabetes, physical inactivity, family history of heart disease), weight loss is indicated. If you do not have these risk factors, from a health standpoint it is appropriate to maintain your current weight through your lifetime. Reassess your BMI at least every two years and talk to your physician if there are significant BMI changes.

If you do not have cardiovascular disease risk factors yet choose to reduce weight, try a high fiber, lower fat, lower calorie nutrition plan with regular exercise.

Nutrition and fitness recommendations:

1. Eat at least five servings each day of fruits and/or vegetables.
2. Choose to eat whole grains and beans more often than refined grains and more processed foods.
3. Eat within about an hour of getting up every day. Don’t skip meals or get overly hungry. Healthful snacks can be eaten between meals
4. Assess your serving sizes and adjust them so you consume an appropriate number of calories daily.
5. Eat a variety of foods. Choose different foods within the various food groups and choose foods from all of the food groups on the Food Guide Pyramid multiple times each day.
6. All foods can fit into a healthy eating plan. Balance high calorie and higher fat foods with lower calorie foods.
7. Get 30 minutes of physical activity on most days of the week. Before starting an exercise program, consult your physician.
8. Discover what it feels like to be hungry and full. Eat only when you are hungry and stop eating when you are full.
9. If you choose to lose weight, set a goal of losing 5-10% of your current body weight over a 3-6 month period, by eating lower calorie foods and getting more physical activity and exercise. Once that reduction is achieved, try to maintain that weight for an additional 3 - 6 months. Then, check with your medical provider to determine if further weight loss is recommended.
10. If your weight is an overwhelming concern, seek medical advice.

For more information:

• Serving sizes handout
• Tips for Healthy Living handout
• My Pyramid
• Healthy Lifestyle handout
• UIUC students only-make an appointment with your primary physician
• Analyze your diet - Nutrition Analysis Tool

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BMI over 30

Your BMI indicates that weight loss is recommended to improve health and reduce disease risk. Start with a realistic goal of reducing 5-10% of your current body weight using a low fat, high fiber calorie-reduced diet and regular exercise. Once that reduction is achieved, try to maintain that weight for an additional 3 - 6 months. Then, check with your medical provider to determine if further weight loss is recommended.

Nutrition and fitness recommendations:

1. Eat at least five servings each day of fruits and/or vegetables.
2. Eat three or more times each day to keep energy levels up. Have breakfast within an hour of rising and follow with lunch 3-5 hours later (don’t let yourself get overly hungry) and supper 3-5 hours following that. Healthful snacking can be a good way to manage hunger.
3. Eat a variety of foods daily. Choose different foods within the various food groups and choose foods from all of the food groups on the Food Guide Pyramid multiple times each day.
4. Assess your serving sizes and adjust them so you consume an appropriate number of calories daily.
5. All foods can fit into a healthy eating plan. When trying to lose weight, choose low fat, lower sugar and lower calorie foods more often. A calorie deficit is needed to lose weight. This can be accomplished by reducing calories eaten and increasing energy expenditure with exercise.
6. Slow, steady weight loss is recommended (No more than 1-2 pounds per week).
7. Get 30 minutes of physical activity on most days of the week. Before starting an exercise program, consult your physician.
8. Discover what it feels like to be hungry and full. Eat only when you are hungry and stop eating when you are full.
9. If your weight is of overwhelming concern to you, seek medical advice.

For more information:

• Tips for Healthy Living handout
• My Pyramid
• Healthy Lifestyle handout
• Serving Sizes handout
• UIUC students only-make an appointment with your primary physician
• Analyze your diet - Nutrition Analysis Tool

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