BMI Calculator:
What does it mean to be overweight? Can we really calculate how overweight a person is? There are a few methods to determine whether or not you are overweight and while none are perfect they do all provide a good indication of whether or not you are healthy. Body Mass Index is still the most commonly used calculation because it is so easy to measure – you just need to know your height and weight.
However, BMI does not take into consideration muscle:fat ratios, so male athletes can sometimes appear overweight on the scale while women with very little muscle mass may appear a “normal” weight when they are actually carrying too much fat. Health professionals also use waist measurement, including waist-to-hip ratio, to determine if a person is carrying too much fat. However, for simplicity we shall provide you with a body mass index calculator (just below this explanation). We have also added a chart to provide a better visualisation of obesity levels. At the end of the article there are also note on genetic / racial variations that should be considered.
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What Is Body Mass Index (BMI)?
Body mass index (BMI) is a statistical measure of the weight of a person scaled according to height. It is a guide to how overweight or underweight a person is, but it should not be used in isolation to diagnose a weight problem.
Many bodybuilders and athletes would be considered overweight according to the BMI calculation, as BMI does not take into account muscle mass, just total mass. As muscle is denser that fat, very muscular people can show a high BMI even though they are of a healthy weight.
It is generally considered that waist circumference is a better measure of how overweight a person is. So to be healthy you really need to try to lose your belly fat and get a flat stomach, or at least get your waist below 36 inches. However, BMI is still a good indication of whether or not you are overweight.
BMI Chart
The chart below provides a visual guide to BMI. Draw a line from your weight (in pounds at the top or kilos at the bottom) to your height (meters on the left or feet/inches on the right) and where the lines cross is your BMI. If you are in the yellow zone you are a healthy weight.
Please see below for some International variations on this scale and updated sub-categories from the World Health Organization.
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BMI Action Plans:
Below 18.5 Underweight
If your BMI is less that 18.5 it is a strong indicator that you are underweight. To put on weight the only healthy method is to increase calorie intake and exercise more. A low body weight indicated a lack of healthy muscle tissue. Ensure that your diet is well balanced and consider increase protein intake to aid muscle growth.
Start exercising a few times a week with a combination of cardio workouts (running, swimming, sports), bodyweight circuit training workouts and fitness classes.
You need to eat more, workout more and build some muscle. See also the articles about protein and weight training.
18.5 – 24.9 Normal
A BMI of 18.5 to 24.9 indicated that you are at a healthy weight. Well done, you are doing just fine. However, you may not be healthy, look to improve your diet and take regular exercise.
A healthy body weight is not always a fit and healthy body. If you are not fit and consuming too few calories then you may still be lacking in some essential nutrition as well as setting yourself up for longer term problems due to inactivity.
25.0 – 29.9 Overweight
A BMI of 25 to 29.9 suggests that you are overweight. Unless you have built up a lot of muscle mass in recent years then there is a very good change that you need change your diet and exercise more to start burning off excess fat.
To lose weight you need to combine healthy diet and regular fitness activities. You do not need to join a gym although it can help. We have many suggestions for home fitness workouts and also advice on how to eat healthy. You may also want to consider following a weight loss plan. If you are looking for an effective diet solution then take a look at our Low GI Diet eBook.
30.0 + Obese
A BMI of over 30 indicates that you are obese. You really have to make some changes. You need to take urgent action to start losing fat and improving your fitness. Total lifestyle change is required. If you have not exercised for a long time then start easy with our walking for fitness plan and then move on to more intensive forms of fitness training.
Also read up on the Basics Of A Healthy Diet and start making changes to your diet to improve quality and reduce quantity. Also consider a low GI diet which will help you to control blood sugars and lose weight – Low GI Diet eBook.
World Health Organization New BMI Classification
The WHO have now provided more detailed classifications for BMI.
The International Classification of adult underweight, overweight and obesity according to BMI
| Classification | BMI(kg/m2) | |
| Principal cut-off points | Additional cut-off points | |
| Underweight | <18.50 | <18.50 |
| Severe thinness | <16.00 | <16.00 |
| Moderate thinness | 16.00 – 16.99 | 16.00 – 16.99 |
| Mild thinness | 17.00 – 18.49 | 17.00 – 18.49 |
| Normal range | 18.50 – 24.99 | 18.50 – 22.99 |
| 23.00 – 24.99 | ||
| Overweight | ≥25.00 | ≥25.00 |
| Pre-obese | 25.00 – 29.99 | 25.00 – 27.49 |
| 27.50 – 29.99 | ||
| Obese | ≥30.00 | ≥30.00 |
| Obese class I | 30.00 – 34.99 | 30.00 – 32.49 |
| 32.50 – 34.99 | ||
| Obese class II | 35.00 – 39.99 | 35.00 – 37.49 |
| 37.50 – 39.99 | ||
| Obese class III | ≥40.00 | ≥40.00 |
Source: Adapted from WHO, 1995, WHO, 2000 and WHO 2004.
Class 3 Obese is more commonly known as morbidly obese. When someone reaches a BMI of over 40 it becomes very likely that they will develop chronic health conditions such as Type 2 Diabetes and heart disease, plus also suffer from reduced mobility and a much poorer quality of life. Many Class 3 individuals become house bound and suffer from depression which makes changes lifestyle and dietary habits next to impossible.
International BMI Variations
Many countries have changed the scale to suit the demographics of their people. All units in kg/m2.
Japan and Hong Kong
Japan and Hong Kong have lowered the thresholds for being overweight and obese as follows:
- Normal: 18.5 to 22.9
- Overweight: 23.0 to 24.9
- Obese 25.0: above
Singapore
Signapore has added an additional category to classify the very underweight - Emaciation. They also make a BMI of over 40 officially morbidly obese;
- Emaciation: 14.9 or less
- Underweight: 15 to 18.4
- Normal: 18.5 to 22.9
- Overweight: 23 to 27.5
- Obese: 27.6 to 40
- Morbidly Obese: greater than 40
References and Further Resources on BMI
- BMI classification – World Health Organisation.
- “Big fat beat up” by Lousie Staley. IPA Review, Institute of Public Affairs (pdf file).
- “Adjusting athletes’ body mass index to better reflect adiposity in epidemiological research.” by Nevill AM, Winter EM, Ingham S, Watts A, Metsios GS, Stewart AD. Published in Journal of Sports Science. 2010;28(9):1009-16. Abstract.
- “Revision of body mass index (bmi) cut-offs in singapore“
- “The paradox of low body mass index and high body fat percentage among Chinese, Malays and Indians in Singapore” by Deurenberg-Yap M, Schmidt G, van Staveren WA, Deurenberg P. Published in Int J Obes Relat Metab Disord. 2000 Aug;24(8):1011-7. Abstract.
- “Overweight Japanese with body mass indexes of 23.0-24.9 have higher risks for obesity-associated disorders: a comparison of Japanese and Mongolians.” by Shiwaku K, Anuurad E, Enkhmaa B, Nogi A, Kitajima K, Shimono K, Yamane Y, Oyunsuren T.. Published in Int J Obes Relat Metab Disord. 2004 Jan;28(1):152-8. Abstract.
i am 23 years old i had 3 kids i used to beable to fit into my size 8 but now iam a 12 i just need to lose the fat belly and tone up abit , but i love my food too much , please help
You have to start dieting and exercising. Maybe following a weight loss plan would suit you?
Hi
I have recently started on a new healthy way of life. I have cut my calories down to 1200 a day. I am 33 years old, weigh 112kg’s and I am 5ft tall.
This is my exercise routine. Sunday’s 45 minute circuit work out, Monday’s water areobics and on the other days I do between 15 and 20 minuts on the cross trainer. My question is: is the 15-20 minutes enough because I find it hard just to get to these times and that is on the lowest setting. Even tho I am feeling results and have lost 5.1 kgs in 4 weeks and a total of 24 cm’s off my body I am feeling unsure of my cross trainer work outs and whether I am doing the right thing
Hi Kim, sounds like a great start, well done. As you get fitter you will be able to push yourself harder, but it does take time. You need to build stronger muscles, a stronger heart and greater lung capacity to get fitter, so it takes time. One way to push yourself harder on the cross trainer is to do intensive interval workouts. These take the same time, 15-20 minutes, but you cycle sprints and recovery.
Hi motleyhealth
Will try that workout and let you know. Thanks for responding
I’m a teen and i want to tone up my legs and stomach but my parents wont let me diet help!!!!!
Hi Happy. Your parents are right in not allowing you to go on a diet. Teenagers actually have greater nutritional needs than adults as it is a time of rapid growth. What is important is that your diet is health and that you do not exceed your daily calorie requirements. Best way to tone legs and stomach is by doing a combination of cardio workouts and bodyweight conditioning – so running, swimming or rowing (for example) and sessions of squats, lunges, bicycle crunches, push ups, leg raises etc., Take a look at your fitness section and you will find all the workouts you need to get into shape.
am overweight, am 26 and i weigh 95 kg while my height is 5.6ft.
am tired of dieting pls help
may god bless yu
Hi Mary. Do you exercise? What type of dieting have you been doing? The only real way to lose weight is to change your lifestyle and diet. Eat healthy foods, learn to avoid the food that make you overweight, and get plenty of exercise on a regular basis. Healthy eating is not tiresome, it is just a way of life. Take a look at our nutrition section and start exercising – at least 3 times a week for 45 minutes each time.
Im 42. 5-11 and weigh 190….. I’m a avid runner (7 mi a day) along with 3-4 days of core/weight training. My BMI say’s I’m overweight? Give me a break! When I get below 185lb people say I look sickly.
The BMI scale is not designed with athletes in mind. Muscle is denser than fat and many athletes show a high BMI. Remember, it is a guide for the unfit and unhealthy, not for people who run 7 miles a day! Likewise it is not useful for children or elderly people either. Waist circumference is another option which many health care professionals now use.
Help !!! Just been diagnosed with High Cholesterol at the ripe old age of 53. I am 5ft 8.5in and weight just over 13st – 185 ibs. Love Sports but mainly watching my 2 Boys, Soccer and Cricket, otherwise an Armchair enthusiast. I definitely want massive change. Started with Less STRESS … then tacked DIET – plenty of High Fibre Cereals, and Fruit – Bananas and Apples. I am a South-East Asian, British Indian and have given up all Spicy Foods and Curries. What do you recommend regarding EXERCISE please ?
MILT, London.
Hi Milt, sorry to hear about your cholesterol. Healthy diet, exercise, not smoking and reducing coffee seem to be the main factors. Saturated fats raise cholesterol levels, as does coffee. For exercise, research shows that endurance exercise works better than weight training. If you have not exercised for a while start by walking more, walk each day if you can for 45 minutes at least. If you are fit enough jog, cycle, swim or hit the gym. So long as you are exercising you should reduce cholesterol.
hi, i am 10 weeks pregnant my midwife said that i am overweight due to being 163cm tall and 86kilos in weight what can i do being as i am pregnant and already have 2 children
Hi Lisa, just consume healthy foods, drop junk food and continue to do light exercise, such as walking. Keep your midwife / doctor informed of what you are doing and if in any doubt phone them and ask. Now is not really the time to try to lose weight but it is a good time to change your diet and start getting more active. The good nutrition will help you and your baby and being fitter and stronger, even just with walking, will make you stronger for the birth process and recovery afterwards.
pls help me, am living in Liberia and am overweight
Hi Rosetta. What sort of help are you looking for? Do you exercise? Is your diet healthy? Tell us more about yourself and we can give some advice.
i am erah from philippines. 13 years old and Iam 50kg in weight and my height is 151 cm. help me to lose fats for only 6 days.
Hi erah lim, you are at a healthy weight now so really you should focus on eating a healthy diet and getting more exercise. It is common for young teenagers to become less inactive these days as more children stop sports. Find some activities that you enjoy and exercise a few times a week.
ok thanks. What are the foods I need to eat to lessen my fats?
Low GI fruits and vegetables, protein and healthy fats. Basically, a healthy and balanced diet with plenty of exercise. Read Basics Of A Healthy Diet
OMG, it this right? According to the calculator my BMI is 32. I new I was a bit overweight, but that tells me that I am obese! I though obese people were the ones with their knees wobbling around their ankles! I just have a bit of extra padding, sure I must just be overweight?
Unfortunately it is probably right Francis. Unless you have a lot of muscle, maybe from an athletic youth, then the chances are that you are carrying too much fat. Many people are obese today and do not realise. The real serious health problems generally arise when BMI gets to 35-40 and beyond. At 32 you have a lot of fat to lose but I am guessing that you are still capable of exercising to a reasonable intensity. Now is certainly the time to take action.
Hey, I’m a male 15 years old, 160 lbs. and 5′ 5″. However, I am not overweight whatsoever. I am an excellent athlete and have a lot of muscle. However, I find it almost impossible to get a six-pack. Any help?
Hi Tyler, your BMI is 26.6 which indicates that you may be carrying extra body fat, although I guess most of your weight is muscle. What are you currently doing to try to get a six pack? What is your weekly training schedule like? And your diet?
Hi…Im 13 and i weigh 140-145, and it really affects my self asteam because every other girl in school is a very petite size. I know i am overweight at a height of 5’1 and half, my doctor told me that a blood type diet should make my weight drop but nothing so far. and if it helps my blood type is A positive. Someone please help me, i just hate being fat. It does nothing good for me and its just something terrible ive suffered with for a while. Please Help.
Hi Paula, I am not familiar with the blood type diet. I have just looked at a website that says it is the official site and a type A apparently will “flourish on a vegetarian diet”. It is all about a “natural diet”. However, I cannot find anything at all at the moment that supports the idea that different blood types affect what we should eat. This does not really make much sense on an evolutionary scale either – people in the same social group would have different blood types but the same diet.
However, eating a healthy diet full of fresh fruits and vegetables (but not so much that you consume many calories than you need) is a healthy option. You need protein too, so I personally feel that any diet that encourages a young woman to avoid meat, fish and eggs is not a good idea – plus these are the foods that help us to feel full for longer. The key at to losing weight and staying healthy is to avoid junk food, processed food, excess sugar, saturated fat and too many high GI carbs (bread, cakes, baked foods, white rice, pasta etc.).
Do you exercise? This is really key at your age. Your body needs plenty of nutrients at the moment as you are still developing, and over the next few years your body will need even more for healthy growth. By exercising you not only make your body fitter and stronger, it means that you can consume more food without putting on weight, i.e, it makes you healthier.
David L. Katz, MD answered a question about the blood type diet on Oprah.com. He says: “following this diet to the letter could deprive you of essential nutrients…. most respected medical experts do not support this approach“.
As suspected, it sounds like it is not based on science, just one man’s “idea” about how people can lose weight and be healthy.
Many people know what a healthy weight is. It is often possible to tell if someone is a healthy weight just by looking at them. One way that it used to determine if you are underweight or overweight, is to use the body mass index. A body mass index (BMI) of between 18.5 and 24.9 means that you are a healthy weight.
As the BMI gets higher, this figure can become misleading, as BMI does not take into account muscle. But for most people, keeping below 25 means that you are not overweight. Falling below 18 means that you are underweight.
So, what steps can we take to attain and maintain a healthy weight? At the most basic level, eating less, eating healthily and exercising is all that is required. However, as we all know, it is often hard to follow this advice for one reason or another!
I am 24 yrs. now my weight is 51 kgs. breakfast (dosa, chapatis, idly, poori) like these and for lunch with plain rice with curry and night am eating 2 chapatti. is there any changes to maintain the diet can u suggest me? because am having belly in lower. what is the precaution I have to take if I want to reduce my belly means? can u suggest me?
Hi Jhansi, you need to reduce intake of starchy foods such as chapatis and rice. More focus on nutrient dense vegetables and fruits, lean proteins. Eggs and fish are great for protein. You also need to ensure your portions are not too large. Then exercise often. Daily workouts are possibly the best way to manage your weight.
Hello! I’m a teenager, I’m 13 years old. I’m 5’2 and weigh 130 pounds. I usually eat a lot of healthy fruits, I Excerise, I burn atleast 100 calories per day..
But today, I started playing Just dance 2 and I’ve been doing that for a half an hour. I checked that I gained 3 pounds.. Is that normal?
I usually walk, run, dance.
Hi Nadine, weight fluctuates all the time. If you gained 3 pounds today that is not going to be 3 pounds of fat or muscle. It will probably go as quick as it came ….
Hi I’m 24 years old. And i train in the Gym 4 times a week. Though i’m gaining muscle mass a little, I’m not losing weight.. My BMI is 27.0
Hi Rahul, how long have you been doing this, what exercises are you doing, did you change your diet? To gain muscle you need to lift weights and get plenty of protein. To lose fat you need to reduce calories and do more cardio workouts. Overall, you probably need to reduce calories a little if you are not losing any fat.
Hi, I am 19 years old, 5’11″, 228 lbs. I am in need of help. I exercise daily. Running a mile then walking a mile: I do bicycle crunches and some light weight lifting but I don’t know how to eat. Can you help me with an eating routine that will be right for me without starving me? Thanks
Hi Katie, really you should try to follow a simple, balanced diet. Have you read our advice on healthy eating? Failing that you could try a simple, low calorie eating plan (see the section on Typical Daily Diet Plan).
Hi, I’m 14 and I weigh 160. I have had alot of trouble losing belly fat but I’m fine pretty much with the rest of my body.. Help!
Hi Shlee, do you exercise? Get active! Exercise, play sports, active hobbies (dance etc.) and eat healthy.
Hi i’m rahul.. I’m now going to the gym for 4 days a week for about 3 months now. But i concentrate more on resistance training. Is this the reason why i’m not losing weight.
It could be Rahul. Have you changed your diet? Have you added much muscle? Are you fitter and stronger? Really if you are bodybuilding you need to be monitoring your measurements. Waist circumference is the easiest way to measure fat loss progress.
Hello , I’m 14 years old and my BMI is 24.0 I have arm fat and belly fat, what can I do to get rid of them? Will running help? If so for how long daily?
Hi Wendy, running will help. What is most important is that you eat a balanced and healthy diet and take regular exercise. It really does not matter much how you exercise, you just need to be more active. If running, aim to run for 20-30 minutes a day to start with. This will get you fit.
Hi my name is komal i am 17yrs old i am a school student and my weight is 70 kgs and my height is 5feet 4 inches. Acc. to BMI CHART my bmi is 26.6 which tells that i am in the range of obesity. Will u plz tell me that what i should do to lose weight to get in range of normal BMI chart and specially tell me about the diet plan.
Hi Komal, you need to change the way you eat (eat healthier, eat less) and get active. Read this page to get started: How to lose weight.
Hi I’m a 34 year old mother of 3 I’m 5/5 and 176 pounds I exercise like mad dancing martial arts Zumba 5 times a week an hour at a time I eat 1200 calories a day healthy food but my body refuses to shed the weight or tone up in any real way HELP
Hi Jamie. Are you also counting all calories from drinks and healthy snacks? If you are eating just 1200 Calories of food a day and exercising 5 hours a week you should be losing fat. If you are still in your first week then give it more time before changing. As you get fitter you should start to see more changes. Have you found that you are fitter, more toned or leaner at all?
Hi. I’m 48, 5’7″ and weigh about 200 lbs. I recently had a body composition analyzer test and came up with the following:
weight 89.2 kg
fat % 36.9%
fat mass 32.9 kg
ffm 56.3 kg
muscle mass 53.5 kg
tbw 40.3 kg
tbw% 45.2%
bone mass 2.8 kg
bmr 7079 kj
1692 kcal
metabolic age 57
visceral fat rating 8
bmi 30.9
ideal body weight 63.6 kg (I’d be ecstatic to be 70 kg)
degree of obesity 40.3%
I know the fat rating is way too high, but also see and know I am very muscular which should help with weight loss. I have been on WWatchers diet and can easily lose weight the first few weeks and then there seems to be a stand still. I go to the gym 3x per week (1/2 hour cardio and 45 min weight training) and am fairly active.
I have hypothyroidism and take meds. What can be the problem to lose weight at a more consistent pace? any tips?
Thanks!
Hi Carol, just do more. More exercise, increase to 5 times a week, consider doing something every day – even if just a 20 minute home workout on the non-gym days. Refine the diet more, cut out more sugar etc.
Hi I’m a 14 year old boy and weigh about 155 pounds and am almost 5 feet 8. My stomach is a little chubby. I don’t want a six pack exactly but just a flat stmoach. Can you help me?
Hi Johm, you just need to work on your fitness and keep that diet healthy. You are not overweight, so really you need to build some muscle, get fit, and this will help you tone up a little. Any junk food you eat will make the job a lot harder, so cut out as much as you can live with (or without)!
I am 12 stone fed up i try everthing to lose. I on the menopause I am 50 please help I am eating heathy but nothing changing, at the end of my teather thank you x
Hi Karen, what have you tried so far?
Hey I am 45 years old and 5’5″ and my weight is 98 kg now I am trying the tips mentioned here Please give me expert tips to lose my belly fat.
Thank
Babu
3 expert tips:
1. Read all the articles that are on the homepage – educate yourself about diet, nutritition and fitness.
2. Exercise every day
3. Cut out all junk and follow a strict but healthy diet
hi my name is moks
i just wanna find owt how to loose body fat fast as possible i weigh 87kgs and i want to get down to 50 or 60 what should i do ?
Hi Moks, really the only long-term and healthy way to do it is by combining a new exercise regime with an improved diet. Read our articles in the nutrition and fitness sections and start working out. You need to be prepared to exercise every day of the week and cut out all junk food and stop snacking too.
hi my name is karthik
my age is 21 and my weight is 105 and height is 5.10 so actually i had a operation of appendisies so i gained a lot of fat nw i am suffering by m losing mt hair so please for my can you suggest me wat diet should i take regularily for the whole day by sir help me out i want to loose my weight and look like young though my age is 21 i look like some 30s please sir help me out….
Hi Karthik, follow this diet advice and do a circuit training workout at least 3 times a week, with additional exercise (such as running) on other days.
Hi, I’ve found some good tips on here. I really struggle because, technically, I’m obese. (199lb and 5’4″) When I tell people I’m nearly 200lb, they are shocked because I carry it well and have A LOT of muscle. I eat well (not perfect but fruits, veggies, lean meats for the most part) and I am active (dance with my daughter, work out, kayak, hike, etc). My blood sugar levels are consistently under 100 and I have great blood pressure. I get as much sleep as I can but I work 11p-7a so it’s a challenge. I’ve increased my work out and can feel my sides toning but nothing is changing in my belly… at all. I consistently look pregnant. (strangers stop me and ask me how far along I am)
What am I doing wrong? How do I get rid of the belly?
Hi Sarah. Strangers stop and ask? That sounds a bit unusual! The key really is more exercise and healthy eating. You should start exercising every day to a highish intensity (sweating, out of breath). If the dance and hiking is not achieving this then you should do some workouts to push your body a little harder. Have you read our article, how to lose belly fat? This provides more advice specific to your problem.
I am 13 years old and i am a bit short for my age as I am 4’11 and 111 pounds.
My BMI says i am healthy, but i am constantly teased in school about my belly fat, and it looks like i am a pregnant boy, everytime this happens, I always go a bit overboard and begin fighting them. My family says i am fat, BUT IM TRYING to lose the belly fat and get a flat stomach, to attract more girls. I have been swimming everyday and mlaying baseball 3 times a week, both for two months. My diet consists of a small breakfast(yogurt, egg), a large lunch(Homemade pizza, rice and curry), and a Small dinner, (salad, steak) All of this is not helping flatten my stomach. What do I do?
Hi Jaz, I replied to your other message. It is important to remember that you are not overweight, the BMI shows this. As you have only recently started exercising it is still early days – focus on your fitness and maintain a healthy diet. You are entering a period of rapid physical development so with any luck a combination of healthy eating and regular swimming and baseball will see your body mature and become more muscular and the fat reduce. Be patient, work hard.
i am 30yrs old my weight 65kgs and i am reduce my bellyfat near stomach and thice.Please suggest diet plan and exercise
Hi Devi, try this: http://www.motleyhealth.com/products/31-day-fat-loss-cure-review
It is a premium ebook, but it is worth it. Otherwise take a look at our circuit training article and look at the diet section of the site.
My BMI is 25.1 and I really want to lower my number. I exercise 4-5 times a week and eat a lot of raw produce, but I have low functioning kidneys, and have to keep my proteins fairly low. I also have high blood presure (because of the kidneys) and hypothyroidism. If I can just lose 10 pounds, I think it will releave my blood presure a bit, but I can’t really avoid carbs. Can you suggest some easy to digest protiens, and a basic exercise formula that will keep my energy level up? Thanks
Eggs are easy to digest and an excellent source of protein and vitamins. Have a few scrambled eggs for breakfast.
Hy i am 18 years old and also a thyroid patient . my BMI is 35.1 .My height is 5.2 inches.Please suggest me what to do to bring my weight to normal range .Please send me quick reply i am waiting
Hi Noni. Quick reply: Exercise at least once per day. Ensure that each week you are doing 2 weight training based workouts. Each workout must make you sweat. Aim for at least 45 minutes per workout. At the same time, eat healthy. 3 small meals a day, well balanced, with mostly low GI carbohydrates. Stop all junk food. Maintain this going forward, never revert to your current lifestyle.
Look at our fitness and healthy eating sections to learn more. Consider following the 7 day fitness plan.
Maybe in 6 months we will be able to feature your story on our new “success stories” page! Keep in touch, and do not be afraid to ask many questions.
Im 12 years old and im 5’2″ and i weigh 116 is that good or bad for my age
Hi Jasmine, that sounds like an OK weight. What is most important is that you keep active with regular exercise and eat a healthy diet.
hi,um Jessica and um gaining weight like crazy.when um happy i tend to eat alot so its hard to control something you are used to.in the mornings i eat alot and can spend the whole afternoon without anything to eat and i would still be good.Plz help
Hi Jessica, you just need to be more disciplined. Eat 3 meals a day, plan those meals so that you do not eat too much. Unplanned meals tend to result in uncontrolled eating and weight gain.
I am 42 years old & male 5.6 inches height and weight is 65 kg. My question – a’m i over weight and give also diet chart
Hi Sanjay, Your Body Mass Index (BMI) is 23.2 which means you are no overweight. Diet: http://www.motleyhealth.com/diet-and-nutrition
hi iam a chef my age 34 male 90kg (i work in the kitchen 12hr every day) is it possible to reduce weight without exercise
Hi Surya, it is, but you need to go on a restricted diet. This will obviously be harder as a chef, especially if you have the habit of eating a lot at work.
hi, i am 6 feet tall $ weighting 83kgs (183 ibs) my question is can i consume 10 egg weight a day to improve my strength, plz do reply
Hi Rabban, if you are also lifting weights, then yes, you can.
I’m a 16 year old girl who weighs 119 pounds and is about 5″4/5″5, is this a normal weight/bmi?
According to the calculator that we provide above, Your Body Mass Index (BMI) is 19.8. This means your weight is within the Normal range.
What is most important is that you are eating a varied, balanced diet and getting plenty of exercise. If that is the case then you are a good weight and healthy.
I am 14, 96 lbs, and 4’10. This website says that I am at a normal weight/bmi, but both my mom and doctor say that I need to lose some weight. I have adjusted my diet and have lost some weight, but I think I need to lose this belly fat so that I feel confident and look good when wearing tight shirts. Do you have any tips for burning belly fat?
Hi Larissa, with a BMI of 20 you are certainly not overweight. You should exercise to get fitter and not worry about how much you are eating. So long as you eat healthy you will be OK. Work on your fitness, take up a sport, dance, martial art or other active hobby to get active and enjoy life. In this case it seems that your doctor is wrong. Get a second opinion, and if they tell you that you are overweight, ask why if your BMI is only 20. You are growing now and over the next few years you should not go on any restrictive diets – you may regret in years to come.
Hello, I’m a 31 yr. old female and weight has always been an issue. I really am tired and feeling hopless about my weight. I am 5’5 and weigh 246 lbs. I have started walking for an hour about 4x a week. What else can i do?
Hi T. Brown. In addition to exercise you need to change your diet. You eating habits are the reason why you have gained weight, so this needs to be tackled. Walking will help you to get fitter and burn some energy, but you have to change your diet. Take a look at the nutrition section of the site. We give info on healthy eating and have some diet plans you could try.
i was wondering if it’s healthy to slowly cut away from junk food.
Oc course it is Curious, but it is healthier to quickly cut away. Stop today, never turn back. Junk food is for wimps!
Hello,
I am a 40 years old woman. I currently weight 132lbs and work out about 3 times a week weight training. I look pretty good since I started working out. I am getting married in Augut and desparately want to lose 10lbs. One of my weakness is coffee and staying committed to a plan for a long time. I get very bored if I do not see changes within 2-3 weeks. I recently stated the ketogeneic diet because it allows me coffee with cream(I also add 3 stevia in my coffee). But, I question if this plan will help me lose weight? I a also nervous about this diet because of fear of not eating the right amount of fat and protein. I really need an easy to follow plan that would still allow me to drink coffee. Can anyone help?
Hi Josephine, firstly, there is nothing wrong with coffee. The problem is with the amount of calories in the cream / milk. You are cutting sugar, but are you reducing all the cream you are adding? If you are drinkin a lot of cups a day, try to reduce, or get a lower fat version.
Tip: put a calendar up on your fridge so that you can mark off the days to your wedding. Tick days you exercise, cross for days you do not. Each cross decreases the chances of you meeting your goal – if this does not motivate you to eat less and exercise more, I am not sure what else will!
Regarding the balance of fat, protein, carbs etc – what is most important is that you start to reduce total calories and consume mostly low GI carbs and lean proteins.
Hi, I’m 18 years old and weigh 141 pounds. I am also 5ft 5/6 inches tall? Am I fat?
Hi Liz, Your Body Mass Index (BMI) is 22.8. This means your weight is within the Normal range.
hello there i am dieting for about 2 weeks now. i weigh 140 pounds my height is 5’3. Am I overweight or just normal. I weigh myself and it keeps on telling me i still weigh 140 pounds. I love rice but I am cutting down on rice. Will that make me lose weight? I do excercise almost every day. Any suggestions? :)
Hi Kelly, your Body Mass Index (BMI) is 24.8. This means your weight is within the Normal range. Keep exercising daily and go easy on the rice – get more vegetables, pulses and lentils. Don’t worry about the weight, if you focus on getting fitter you will develop a healthier, fitter and more athletic shape, and the fat will slowly go away.
thanks i can feel that it is going away. i have another question is too that i have been doing sit ups and it seems like i can only do ten i want to push it to 20 sit ups at least. how do i go from there? i do 10 situps rest laid down for a good minute and then do 10 more. it sound silly but yet true. am i not motivated to do it.
I do karate two times a week, work out at least an hour a day, I currently weigh 173 lbs, I am 5 ft 6 in I know my body mass index says I am overweight, I eat 1440 calories, I eat a lot of healthy foods and fruits and vegetables, so far I lost 23 lbs, but now I can’t seem to lose anymore.
Hi Courtney. If you are eating 1440 Calories a day and exercising at least 1 hour a day, you will lose weight. It is very likely that you are miscalculating exactly how much you are eating – how do you calculate it to be 1440 Calories?
The fact that you have lost 23 pounds suggests that you have made some excellent progress so far. Just stick with the plan, keep exercising and working on your fitness. Make sure that in 2-3 weeks time those exercise sessions are more intensive, and that you are working harder / exercising for longer.
How long has it been since you lost some weight? Did you change anything to your plan?
Hi there, I’m 18 and I’ve been on a diet/healthy eating plan since the middle of last year. I was on 1500 calories a day (600 calories under my TDEE) and I lost a good amount of weight. But then I suddenly stopped losing weight so cut down to 300 to 1000 calories a day and exercise for an average of 2 hours a day. I then lost at double the rate I was previously. I realise that probably wasn’t healthy so I started eating just the slightest bit more and I suddenly gained one kilo in a week even though I still wasn’t eating over 1400 calories and I’m really upset about it and don’t understand what is happening. I’m now 51.7kg and 165cm tall and my ideal weight is 47 to 50 kilos. And I’m female. Also currently quite healthy, toned, fit and strong, but I’m not quite content with how I look. Any advice would be very much appreciated. Thank you :)
Hi Millie, if you are healthy, toned, fit and strong then I really think that you should continue to focus on eating healthy and exercising. You really do not want to restrict calories that severely, it is not healthy and can lead to long terms problems (such as osteoporosis).
Note that your Body Mass Index (BMI) is 19.0 – this is the low end of “normal” and if you have been working out 2 hours a day then you should have more muscle than the average 18 year old woman too, so you may in fact be underweight for your current fitness levels. Get some more food and eat some lean proteins to help tone those muscles.