Free tool
BMI calculator
Age, sex, height and weight in — your BMI, what the band actually means for training, and the free beginner plan that suits it.
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BMI
25.5
overweight
Maintenance
2350
kcal / day estimate
BMI 25–29.9. BMI ignores muscle mass, so treat it as one data point rather than a verdict.
Underweight · under 18.5
Healthy · 18.5 – 24.9
Overweight · 25 – 29.9
Obese · 30 and above
Recommended beginner plan
4-Week Beginner Strength Training Plan — free, four weeks, and it starts at a load you can repeat at this BMI.
BMI questions
What is a healthy BMI?
18.5 to 24.9 is classed as healthy, 25 to 29.9 as overweight and 30 or above as obese. Under 18.5 is underweight.
Does BMI account for age and sex?
BMI itself does not, which is why we use your age and sex for the calorie side and treat BMI as one data point. Body composition, waist measurement and training history matter more for programme choice.
What should I do if my BMI is high?
Start with low-impact conditioning plus two full-body strength sessions a week, keep protein high, and measure progress by waist and performance rather than BMI alone.
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