Body mass index (BMI) calculator – Are you overweight?

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BMI Calculator:

Your Weight:
Your Height:

N.B. For an explanation of Body Mass Index and a discussion about its limitations and alternative weight measurement calculations see the section below the action plans.

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 and are probably developing some belly fat. 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.

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.


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. While it can give a good answer to your question “Am I Overweight?“, it cannot provide a totally accurate answer is some circumstances – read below to learn more.

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.

BMI (Body Mass Index) chart

Please see below for some International variations on this scale and updated sub-categories from the World Health Organization.


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 


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.
  • Know Your Risks - Singapore Health Promotion Board.
  • “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.

  112 comments for “Body mass index (BMI) calculator – Are you overweight?

  1. amy
    February 19, 2011 at 1:16 pm

    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

  2. MotleyHealth
    February 20, 2011 at 3:40 am

    You have to start dieting and exercising. Maybe following a weight loss plan would suit you?

  3. Kim
    March 9, 2011 at 5:36 am

    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

  4. MotleyHealth
    March 9, 2011 at 1:46 pm

    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.

  5. Kim
    March 10, 2011 at 1:19 am

    Hi motleyhealth

    Will try that workout and let you know. Thanks for responding

  6. Happy
    April 7, 2011 at 11:26 am

    I’m a teen and i want to tone up my legs and stomach but my parents wont let me diet help!!!!!

  7. MotleyHealth
    April 7, 2011 at 11:33 am

    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.

  8. mary
    June 8, 2011 at 11:22 am

    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

  9. MotleyHealth
    June 8, 2011 at 11:32 am

    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.

  10. Marc
    June 19, 2011 at 4:48 pm

    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.

  11. MotleyHealth
    June 19, 2011 at 6:14 pm

    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.

  12. MiltR
    August 5, 2011 at 6:30 am

    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.

  13. MotleyHealth
    August 5, 2011 at 11:04 am

    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.

  14. lisa
    August 8, 2011 at 5:48 pm

    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

  15. MotleyHealth
    August 8, 2011 at 6:51 pm

    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.

  16. Rosetta Feika
    September 6, 2011 at 8:48 am

    pls help me, am living in Liberia and am overweight

  17. MotleyHealth
    September 6, 2011 at 12:47 pm

    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.

  18. erah lim
    September 8, 2011 at 12:07 pm

    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.

  19. MotleyHealth
    September 8, 2011 at 3:05 pm

    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.

  20. erah lim
    October 4, 2011 at 9:47 am

    ok thanks. What are the foods I need to eat to lessen my fats?

  21. MotleyHealth
    October 4, 2011 at 10:05 am

    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

  22. Francis
    November 17, 2011 at 3:49 am

    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?

  23. MotleyHealth
    November 17, 2011 at 12:09 pm

    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.

  24. Tyler
    November 19, 2011 at 5:17 am

    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?

  25. MotleyHealth
    November 19, 2011 at 9:39 am

    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?

  26. Paula
    November 22, 2011 at 5:55 am

    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.

  27. MotleyHealth
    November 22, 2011 at 6:23 pm

    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.

  28. MotleyHealth
    November 22, 2011 at 6:29 pm

    David L. Katz, MD answered a question about the blood type diet on 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.

  29. MotleyHealth
    December 2, 2011 at 11:22 pm

    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!

  30. jhansi
    February 19, 2012 at 2:03 pm

    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?

  31. MotleyHealth
    February 19, 2012 at 4:33 pm

    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.

  32. Nadine
    February 20, 2012 at 5:03 am

    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.

  33. MotleyHealth
    February 20, 2012 at 10:42 am

    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 ….

  34. Rahul
    February 28, 2012 at 5:56 pm

    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

  35. MotleyHealth
    February 28, 2012 at 11:53 pm

    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.

  36. Katie
    March 4, 2012 at 10:19 pm

    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

  37. MotleyHealth
    March 4, 2012 at 11:16 pm

    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).

  38. Shlee
    March 5, 2012 at 4:40 am

    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!

  39. MotleyHealth
    March 5, 2012 at 11:38 am

    Hi Shlee, do you exercise? Get active! Exercise, play sports, active hobbies (dance etc.) and eat healthy.

  40. Rahul
    March 5, 2012 at 4:54 pm

    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.

  41. MotleyHealth
    March 5, 2012 at 6:37 pm

    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.

  42. Wendy
    March 27, 2012 at 6:48 am

    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?

  43. MotleyHealth
    March 27, 2012 at 11:31 am

    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.

  44. Komal
    April 24, 2012 at 4:24 pm

    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.

  45. MotleyHealth
    April 24, 2012 at 5:37 pm

    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.

  46. Jamie
    May 3, 2012 at 3:01 pm

    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

  47. MotleyHealth
    May 3, 2012 at 5:00 pm

    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?

  48. Carol
    May 8, 2012 at 10:01 am

    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?

  49. MotleyHealth
    May 8, 2012 at 11:36 am

    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.

  50. john
    May 22, 2012 at 10:12 pm

    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?

  51. MotleyHealth
    May 22, 2012 at 10:56 pm

    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)!

  52. karen leech
    June 18, 2012 at 9:20 pm

    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

  53. MotleyHealth
    June 18, 2012 at 10:33 pm

    Hi Karen, what have you tried so far?

  54. Babu Rastogi
    June 23, 2012 at 6:37 pm

    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.



  55. MotleyHealth
    June 23, 2012 at 7:11 pm

    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

  56. moks
    June 27, 2012 at 2:07 am

    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 ?

  57. MotleyHealth
    June 27, 2012 at 7:58 am

    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.

  58. karthik
    July 4, 2012 at 11:31 am

    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….

  59. MotleyHealth
    July 5, 2012 at 11:41 am

    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.

  60. Sarah
    July 5, 2012 at 12:43 pm

    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?

  61. MotleyHealth
    July 5, 2012 at 2:05 pm

    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.

  62. Jaz
    July 21, 2012 at 2:51 pm

    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?

  63. MotleyHealth
    July 23, 2012 at 11:08 am

    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.

  64. devi
    July 28, 2012 at 1:25 pm

    i am 30yrs old my weight 65kgs and i am reduce my bellyfat near stomach and thice.Please suggest diet plan and exercise

  65. MotleyHealth
    July 28, 2012 at 1:31 pm

    Hi Devi, try this:
    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.

  66. Tee
    August 18, 2012 at 5:02 am

    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

  67. MotleyHealth
    August 18, 2012 at 10:59 am

    Eggs are easy to digest and an excellent source of protein and vitamins. Have a few scrambled eggs for breakfast.

  68. Noni
    September 22, 2012 at 7:11 pm

    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

  69. MotleyHealth
    September 22, 2012 at 8:58 pm

    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.

  70. jasmine d.
    October 26, 2012 at 3:46 am

    Im 12 years old and im 5’2″ and i weigh 116 is that good or bad for my age

  71. MotleyHealth
    October 26, 2012 at 11:30 am

    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.

  72. Jessica Kanokang
    October 31, 2012 at 9:58 pm

    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 the mornings i eat alot and can spend the whole afternoon without anything to eat and i would still be good.Plz help

  73. MotleyHealth
    October 31, 2012 at 10:34 pm

    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.

  74. sanjay
    November 13, 2012 at 3:50 pm

    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

  75. MotleyHealth
    November 13, 2012 at 4:04 pm

    Hi Sanjay, Your Body Mass Index (BMI) is 23.2 which means you are no overweight. Diet:

  76. surya ghosh
    November 24, 2012 at 1:10 pm

    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

  77. MotleyHealth
    November 24, 2012 at 11:50 pm

    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.

  78. rabban
    December 18, 2012 at 7:47 am

    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

  79. MotleyHealth
    December 18, 2012 at 11:22 am

    Hi Rabban, if you are also lifting weights, then yes, you can.

  80. Katie
    January 13, 2013 at 2:22 pm

    I’m a 16 year old girl who weighs 119 pounds and is about 5″4/5″5, is this a normal weight/bmi?

  81. MotleyHealth
    January 13, 2013 at 3:12 pm

    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.

  82. Larissa
    January 26, 2013 at 2:07 am

    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?

  83. MotleyHealth
    January 26, 2013 at 3:19 am

    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.

  84. T. Brown
    January 29, 2013 at 5:32 am

    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?

  85. MotleyHealth
    January 30, 2013 at 1:07 am

    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.

  86. curious
    March 18, 2013 at 11:51 pm

    i was wondering if it’s healthy to slowly cut away from junk food.

  87. MotleyHealth
    March 19, 2013 at 12:36 am

    Oc course it is Curious, but it is healthier to quickly cut away. Stop today, never turn back. Junk food is for wimps!

  88. Josephine
    April 4, 2013 at 1:36 am


    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?

  89. MotleyHealth
    April 4, 2013 at 8:10 pm

    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.

  90. Liz
    April 20, 2013 at 5:17 pm

    Hi, I’m 18 years old and weigh 141 pounds. I am also 5ft 5/6 inches tall? Am I fat?

  91. MotleyHealth
    April 20, 2013 at 5:20 pm

    Hi Liz, Your Body Mass Index (BMI) is 22.8. This means your weight is within the Normal range.

  92. kelly yang
    May 8, 2013 at 6:22 pm

    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? :)

  93. MotleyHealth
    May 8, 2013 at 6:24 pm

    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.

  94. kelly yang
    May 8, 2013 at 6:35 pm

    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.

  95. Courtney Breaud
    May 16, 2013 at 3:56 pm

    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.

  96. MotleyHealth
    May 16, 2013 at 4:02 pm

    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?

  97. Millie
    June 17, 2013 at 8:46 am

    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 :)

  98. MotleyHealth
    June 17, 2013 at 11:26 am

    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.

  99. Becky
    June 21, 2013 at 10:40 pm

    I am a 32 year old female and 67.5 inches tall. How much should I weigh?

  100. MotleyHealth
    June 23, 2013 at 6:45 pm

    Hi Becky, it depends on how muscular you are, but really somewhere between 120 pounds and 160 pounds.

  101. angelique steyn
    June 26, 2013 at 8:45 am

    If you want to lose weight just cut out all sugar and salt from your diet and drink 8 glasses of water per day not only will you lose weight but you will feel better about yourself

  102. MotleyHealth
    June 26, 2013 at 8:54 am

    Angelique, sugar is pretty important. Unless you specifically mean cut out table sugar. We need sugars from carbohydrates for fuel. Lactose from milk is also a form of sugar, as is fructose from fruits. If you cut out all sugar you will just be eating meat.

  103. Kim
    July 1, 2013 at 5:07 pm

    I am 50 yrs old and recently started an excercise and diet routine to lose the extra weight I started putting on after giving birth to twins 13 years ago. I was not obese but definitely needed to lose a few. I lost 20lbs and do not need to lose any more ( I’m 5’4 & 113 lbs ) but I still have what I call my “baby pouch”, belly fat, that I can’t seem to get rid of. I currently burn between 400 & 600 calories on a treadmill and do 100 – 150 sit-ups 5 days a week. Is there something else that I can do that might be more effective?
    Thank you!

  104. MotleyHealth
    July 1, 2013 at 6:40 pm

    Hi Kim, it may be worth working your whole body. Do squats, lunges and maybe shoulder presses too. Get your body stronger. There may still be issues with the diet too – you may be eating the correct amount of food, but may benefit from dropping to specific foods, such as reducing bread, pasta or other refined carbs.

  105. Kannan.E.C.
    July 16, 2013 at 11:24 am

    Hi, Gudnoon to one & all,

    i am 25yr age over but my problem is fat i have reduce my belly. Pls help me asap.

    Thanking you,

  106. MotleyHealth
    July 16, 2013 at 11:41 am

    Hi Kannan, take a look at our page on the topic of belly fat;

    You need to focus on two goals at the moment: 1. Get fitter and stronger. 2. Make your diet healthy.

    All the advice you need should be on that page I linked. Any questions, just ask.

  107. shabi
    October 12, 2013 at 9:23 pm

    i am 27 years old & weight 75 kg height 5 feet 8 & half inch.look normal but my belly fats increasing. what you suggest how many calories i need to take everyday???

  108. MotleyHealth
    October 12, 2013 at 9:37 pm

    Hi Shabi, you are pretty close to being a healthy weight. Increase your exercise (or start) and take more care over diet. Remember, you do not need as much food as you did 7 years ago. You probably need around 2100 Calories a day – although this is very approximate.

  109. Faduma
    October 30, 2013 at 2:03 pm

    I am a 13 year old Girl.I weigh 12 stone.82.3kg.I look horrible.and have Fats everywhere.
    For the last two years i’ve been on and off – Dieting.I can’t just stick with it. And i know for the fact that i am Obese.

  110. MotleyHealth
    October 30, 2013 at 6:24 pm

    Hi Faduma. To be honest, a 13 year old should not “diet”. You need to start eating a simple and healthy, balanced diet every day. This means three meals and no junk food. Ideally little to no processed food. Cereals for breakfast, a hot meal with vegetables and a piece of lean protein, and a smaller meal is all you need. Snacks should be fruit. If you are not exercising, now is the time to start. Join a dance, martial arts, gymnastics club, or take up a team sport, racket sport etc. Just do something. Failure to act now will probably lead to a lifetime of being overweight and moving from one fad weight loss diet to another with no results.

    To recap, two things needed: Regular exercise, and three healthy meals a day.

  111. Rin
    November 5, 2013 at 3:01 am

    If I’m 12 years old and I’m 5’1 and weigh 101 lbs, does that make me fat? (I live in the U.S.)

  112. MotleyHealth
    November 5, 2013 at 3:04 am

    Hi Rin, no you are not fat at all. Your BMI is 19.1, which is the lower end of normal. Start getting more active, take up a sport, and eat healthy foods.

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