Here you can calculate how long it takes to reach your target weight, and how many calories you can eat per day to achieve that.

Height (in cm):

Age:

Weight (in whole kilograms):

Target weight:

Number of calories per day you want to eat more or less:

Amount of physical activity: Little (sedentary job) Moderate (1-3 x per week exercise) Active (3-5 x per week exercise) Training (6-7 x exercise) Daily intense training

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How to Use BMI to Lose Weight

What is BMI?

The Body Mass Index (BMI) is a simple calculation tool used to assess your weight in relation to your height. The formula for BMI is: BMI = weight (in kilograms) / (height (in meters) * height (in meters)). This index helps determine if you have a healthy weight.

Why is BMI Important for Weight Loss?

BMI can be a useful guide for weight loss because it gives an indication of how much weight you may need to lose to reach a healthy range. It can also help in setting realistic goals and tracking your progress.

Steps to Use BMI for Weight Loss

1. Calculate your Current BMI

Use the formula to calculate your current BMI. For example, if you weigh 85 kg and your height is 1.70 meters, then your BMI is 85 / (1.70 * 1.70) ≈ 29.4.

2. Determine your Target BMI

Set a target BMI that falls within the healthy range. The World Health Organization (WHO) considers a BMI between 18.5 and 24.9 as healthy. Set a realistic goal, for example a BMI of 24.

3. Calculate your Target Weight

Use your target BMI to calculate your target weight. If your target BMI is 24 and your height is 1.70 meters, then your target weight is 24 * (1.70 * 1.70) ≈ 69.36 kg.

4. Create a Weight Loss Plan

Develop a plan to reach your target weight. This plan should be a combination of a healthy diet and regular exercise. Consider consulting a nutritionist or fitness coach for personalized advice.

5. Track your Progress

Regularly monitor your weight and calculate your BMI to see how you're progressing. This can motivate you and help you stay on track. It's important to be patient and keep realistic expectations.

6. Adjust your Plan

If you find you're not achieving the desired results, adjust your plan. This may mean reducing your calorie intake, intensifying your training routine, or changing other aspects of your lifestyle.

Tips for Successful Weight Loss

• Eat Healthy: Focus on a balanced diet with plenty of vegetables, fruits, lean proteins, and whole grains.
• Exercise Regularly: Try to get at least 150 minutes per week of moderate aerobic activity, such as walking or cycling.
• Stay Hydrated: Drink plenty of water throughout the day.
• Sleep Well: Make sure to get enough sleep, as lack of sleep can affect your weight loss.
• Be Patient: Weight loss is a slow process; set realistic goals and be patient with yourself.

By using your BMI as a tool and focusing on a healthy lifestyle, you can lose weight effectively and sustainably. Remember that it's always wise to seek advice from health professionals to ensure your approach is safe and suitable for your specific situation.