Calculator
BMI & goals
Dial in height, weight, and activity to see BMI, category, and suggested daily calories and protein.
Not medical advice.
BMI and the calorie / protein targets below are educational estimates based on published guidelines from the CDC, WHO, and NIH — see Sources & methodology below. They are not a diagnosis and are not a substitute for personalized guidance from a licensed clinician or registered dietitian. Please consult a healthcare professional before making significant changes to your diet, exercise, or medical routine.
Your inputs
Your BMI
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Categories per WHO1 & CDC2
Suggested calories
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Mifflin-St Jeor equation3 × activity factor
Suggested protein
112 g
Per ISSN position stand4
Sources & methodology
All calculations on this page follow published, peer-reviewed methods from authoritative health bodies. Tap any source below to read it in full.
- 1.
BMI categories — World Health Organization
Underweight < 18.5, Normal 18.5–24.9, Overweight 25.0–29.9, Obese ≥ 30.0 (adults 20+). We show these thresholds exactly as published by the WHO.
who.int/data/gho/…/body-mass-index - 2.
About Adult BMI — U.S. Centers for Disease Control and Prevention
The CDC uses the same category thresholds as the WHO and describes limitations of BMI as a screening tool (e.g. it does not distinguish muscle mass from fat mass).
cdc.gov/bmi/adult-calculator - 3.
Resting metabolic rate — Mifflin-St Jeor equation (1990)
Mifflin MD, St Jeor ST et al. “A new predictive equation for resting energy expenditure in healthy individuals.” American Journal of Clinical Nutrition, 51(2), 241–247. The suggested-calories field multiplies BMR by an activity factor (1.2 – 1.9) per the Institute of Medicine’s classifications.
PubMed 2305711 (NIH National Library of Medicine) - 4.
Protein intake — International Society of Sports Nutrition position stand (2017)
Jäger R, Kerksick CM et al. “International Society of Sports Nutrition Position Stand: protein and exercise.” Journal of the International Society of Sports Nutrition, 14, 20. We use 1.6 g/kg (maintain), 2.0 g/kg (fat loss with training), and 2.2 g/kg (muscle building) — all within the 1.4–2.2 g/kg range endorsed by the ISSN.
jissn.biomedcentral.com/…/s12970-017-0177-8
Limitations. BMI does not distinguish between fat and muscle mass and may misclassify athletes, older adults, and people of certain ethnic backgrounds. The Mifflin-St Jeor equation was validated in adults aged 19–78 and may be less accurate for adolescents, pregnant or lactating individuals, or people with medical conditions affecting metabolism. Always discuss weight or body-composition concerns with a licensed healthcare provider.