Overweight Calculator — BMI Category & Guidance

How to Use Overweight Calculator — BMI Category & Guidance

1. Step 1: Choose units

   Select Metric (cm, kg) or US (ft/in, lb).

2. Step 2: Enter height

   Type your height. For US units, enter feet and inches.

3. Step 3: Enter weight

   Type your current body weight in kg or lb.

4. Step 4: Review BMI & category

   See your BMI value and whether it is healthy, overweight, or obese.

5. Step 5: Check target range

   Use the healthy range and target weight to plan next steps.

Key Features

• Instant BMI calculation
• WHO adult cutoffs
• Healthy weight range for height
• Target weight to exit overweight
• Metric & US units
• Mobile‑friendly design

Understanding Results

Formula

BMI is calculated from your weight and height. In metric units, BMI equals weight in kilograms divided by height in meters squared. In US units, BMI equals 703 times weight in pounds divided by height in inches squared. Squaring height keeps the scale consistent as body size changes.

Reference Ranges & Interpretation

For adults ages 20+, common WHO categories are: Underweight (<18.5), Healthy (18.5–24.9), Overweight (25.0–29.9), and Obesity (≥30, classes I–III). If your BMI is in the overweight range, you are above the healthy range for your height by this screening measure. Our result badge and color‑coded scale show exactly where you fall, and the healthy‑weight band provides a practical target range.

Assumptions & Limitations

BMI is a screening tool. It does not measure body fat directly and can be influenced by muscle mass, age, and body composition. The ranges are intended for most adults; children and teens use growth‑adjusted percentiles. Use BMI alongside other markers (waist measures, labs, fitness) and talk with a licensed professional if you have questions about what your number means for your health.

Complete Guide: Overweight Calculator — BMI Category & Guidance

Use our overweight calculator to check BMI using WHO cutoffs. Enter height and weight in metric or US units to see category, health context, and target range.

The tool is fast, private, and works entirely in your browser. Enter your height and weight, choose metric or US units, and see where your Body Mass Index (BMI) falls. You also get a color-coded category and a target weight that would bring you to the top of the healthy range.

What counts as overweight?

For adults, overweight is defined by BMI — a simple ratio of weight to height. According to widely used World Health Organization (WHO) cutoffs, BMI from 25.0 to 29.9 is classified as overweight. A BMI of 30.0 or higher falls into obesity classes I–III. A BMI between 18.5 and 24.9 is considered a healthy range for most adults.

BMI is a screening measure. It does not directly measure body fat or diagnose health. However, it’s a practical way to align weight and height on a consistent scale, and it is useful for population comparisons and first-pass individual assessment. If your BMI lands in the overweight range, consider it a prompt to look more closely at health behaviors and risk factors — not a verdict.

To dig deeper into weight status and body composition, you can also check your body fat percentage calculator, waist‑to‑hip ratio, and waist‑to‑height ratio. These measures add context that BMI alone may miss.

How this overweight calculator works

This calculator computes BMI in real time from your height and weight. If your BMI is 25.0 to 29.9, you’ll see an “Overweight” badge. If your BMI is 30.0 or higher, you’ll see an “Obesity” class label (I, II, or III). The scale below your result shows where you sit across underweight, healthy, overweight, and obesity zones.

You also get a healthy weight range for your height (based on BMI 18.5–24.9) and a target weight that would bring you to BMI 24.9 — the very top of the healthy range. This target can be a simple way to estimate a realistic first milestone.

For a general BMI tool geared to healthy, overweight, and obese ranges without the extra target calculation, try our Adult BMI Calculator. If your goal is weight change, the Calorie Calculator and TDEE Calculator can estimate daily energy needs.

BMI formula and WHO cutoffs

BMI uses a simple equation. In metric units, BMI equals weight in kilograms divided by height in meters squared. In US units, BMI equals 703 times weight in pounds divided by height in inches squared. The height term is squared to scale the value with body size consistently.

BMI (metric)   = weight_kg / (height_m)^2 BMI (US units) = 703 × weight_lb / (height_in)^2

Common WHO adult BMI categories are:

• Underweight: < 18.5
• Healthy weight: 18.5–24.9
• Overweight: 25.0–29.9
• Obesity class I: 30.0–34.9
• Obesity class II: 35.0–39.9
• Obesity class III: ≥ 40.0

These thresholds are widely used across public health and clinical settings. You can read more at the World Health Organization and the NIDDK overview of adult overweight and obesity.

Metric vs US units

You can switch between metric (centimeters, kilograms) and US customary units (feet/inches, pounds) at any time. The calculation adjusts instantly. Choose the system that’s most natural for you.

If you are comparing numbers from a doctor’s note or fitness app, make sure the units match. A quick way to sanity‑check: a BMI below 10 or above 60 is uncommon in routine adult settings — consider re‑checking height or weight entries if you see an extreme value.

What your result means

If your BMI is in the healthy range (18.5–24.9), your weight is proportionate to your height by this measure. Keep up daily habits that support sleep, activity, and nutrition. Our Maintenance Calorie Calculator can help you understand how many calories you may need to stay at your current weight.

If your BMI is in the overweight range (25.0–29.9), you are above the healthy range. Over time, overweight can raise the likelihood of conditions such as high blood pressure, elevated blood lipids, or blood sugar issues. Lifestyle improvements — like more daily movement, more whole foods, smaller portions, and consistent sleep — can make a difference. Your result is a prompt to pay attention, not a diagnosis.

If your BMI is 30.0 or higher, you are in an obesity category. The Obesity Calculator shows the class I–III breakdown and provides additional context. Consider discussing any concerns with a licensed clinician who can evaluate your full health picture.

How much weight do I need to lose to exit the overweight range?

The calculator displays a target weight that corresponds to BMI 24.9 for your height. This number represents the top of the healthy range and can be a practical first milestone. Many people find that aiming for a 5–10% weight reduction over several months is realistic and beneficial for cardiometabolic risk factors.

Weight change comes from a sustained energy gap over time. To plan that gap, estimate your daily energy needs using our TDEE Calculator. Then, explore a modest calorie deficit using the Calorie Deficit Calculator or Weight Loss Calorie Calculator. Sustainable approaches usually pair gradual changes in intake with consistent movement.

If you prefer to think in milestones rather than daily targets, the Weight Loss Percentage Calculator helps you quantify progress without fixating on day‑to‑day fluctuations.

Important limitations of BMI

BMI is simple and consistent, but it is not perfect. It does not distinguish between fat mass and lean mass. Athletes and very muscular people can show an overweight or obesity BMI despite having low body fat. Older adults, who may lose muscle, can show a healthy BMI even if body fat is relatively high. Population differences can also influence risk at the same BMI level.

BMI is designed for adults ages 20 and older. For children and teens, use growth‑adjusted percentiles — see our Child BMI Percentile Calculator. For a more direct look at fatness, pair BMI with a body composition estimate using the Body Fat Percentage Calculator and a central adiposity measure like waist‑to‑hip ratio.

Finally, remember that BMI is one input among many. Blood pressure, lipid panel, A1C, fitness capacity, sleep, and mental well‑being all matter. Use BMI for context, then consider the whole picture when making decisions.

Healthy, realistic next steps

Small, durable shifts add up. Start with one or two changes that fit your life. Add a 20–30 minute walk most days. Build plates around lean protein, vegetables, fruit, and whole grains. Keep sweet drinks and ultra‑processed snacks occasional. Go to bed at a consistent time. Track progress with simple markers like weekly averages rather than daily swings.

For structure, some people like the predictability of a meal plan. Our Meal Plan Calculator can help sketch a week that aligns with your calorie needs and food preferences. If you’re pairing nutrition changes with training, the Protein Calculator can help you hit protein targets that support satiety and muscle maintenance.

If you have a medical condition, take medications that affect weight, or have questions about safe activity levels, consider consulting a licensed professional who can personalize recommendations to your situation.

Related calculators

• Adult BMI Calculator — general BMI with category badges.
• Healthy Weight Range — target band for your height.
• Waist‑to‑Height Ratio — central adiposity screening.
• Body Fat Percentage — multiple methods to estimate body fat.
• TDEE Calculator — daily energy needs based on activity.

For goal setting and tracking, see the Weight Loss Calorie Calculator and Weight Loss Percentage. If your BMI is 30 or higher, the Obesity Calculator shows class I–III detail.

Frequently Asked Questions