BMI calculator: how to calculate your BMI
BMI (body mass index) is your weight in kg divided by your height in metres squared. For Pakistanis and other South Asians, a healthy BMI is 18.5 to 22.9; 23 to 24.9 is overweight and 25 or more is obese. Enter your weight and height below to see your result.
Check your BMI
Uses the Asian BMI ranges, which are lower than the Western ones because health risks start at a lower weight in South Asians.
BMI is a screening number, not a diagnosis. It does not separate muscle from fat, and it is not used in pregnancy.
Send my BMI to a dietitianBMI ranges for South Asians
| BMI | Asian cut-offs (use these) | International cut-offs |
|---|---|---|
| Below 18.5 | Underweight | Underweight |
| 18.5 to 22.9 | Healthy | Healthy |
| 23 to 24.9 | Overweight (risk rising) | Healthy |
| 25 to 29.9 | Obese | Overweight |
| 30 or more | Obese (higher risk) | Obese |
A Pakistani adult with a BMI of 24 may look "normal" by Western charts, but already carries a higher risk of diabetes and high blood pressure. That is why we use the lower, Asian ranges.
Healthy weight for your height
Weights that give a BMI of 18.5 to 22.9 (Asian healthy range), rounded to the nearest kg:
| Height | Healthy weight |
|---|---|
| 4 ft 10 in | 40 to 50 kg |
| 5 ft 0 in | 43 to 53 kg |
| 5 ft 2 in | 46 to 57 kg |
| 5 ft 4 in | 49 to 61 kg |
| 5 ft 6 in | 52 to 64 kg |
| 5 ft 8 in | 55 to 68 kg |
| 5 ft 10 in | 58 to 72 kg |
| 6 ft 0 in | 62 to 77 kg |
| 6 ft 2 in | 65 to 81 kg |
Check your waist too
Fat around the belly is the most harmful kind. For South Asians, a waist of 90 cm (about 35.5 inches) or more in men and 80 cm (about 31.5 inches) or more in women means higher risk, even with a normal BMI. Measure at the level of your belly button, standing, after breathing out.
What to do with your result
- Underweight: rule out a medical cause, then add calorie-dense home food. See healthy weight gain.
- Healthy: keep your routine; check your waist once a year.
- Overweight or obese: start with a Pakistani diet plan for weight loss, or the plans for women and for men.
See a doctor first if
- You lost weight without trying (more than 5 percent in 6 months)
- Your BMI is below 17 or above 35
- You are pregnant, under 18, or over 70
Common questions
How do I calculate BMI?
Divide your weight in kilograms by your height in metres squared. Example: 72 kg and 5 ft 3 in (1.60 m): 1.60 × 1.60 = 2.56, and 72 ÷ 2.56 = 28.1. Or enter your weight and height in the calculator above.
What is a normal BMI for Pakistanis?
For South Asians, a healthy BMI is 18.5 to 22.9. From 23 health risks start to rise, and 25 or more counts as obesity in Asian guidance. These cut-offs are lower than the Western ones (25 and 30) because diabetes and heart disease start at a lower weight in South Asian people.
Is BMI accurate?
It is a quick screening number, not a diagnosis. A muscular person can have a high BMI without extra fat, and an older person can have a normal BMI with too little muscle. Waist size adds useful information.
Can I use this BMI calculator for children or in pregnancy?
No. Children and teenagers are checked on growth charts for their age and sex. In pregnancy BMI is not used; your doctor uses your weight before pregnancy to plan weight gain.
What should I do if my BMI is high?
Start with a realistic plan: about ½ to 1 kg a week with home food. Losing 5 to 10 percent of your weight already lowers sugar, blood pressure and cholesterol. If you have diabetes, PCOS, thyroid or BP, get a plan made for your reports.
Keep reading
Talk to a qualified dietitian
Tell us your goal on WhatsApp. We reply with the next step, the fee and a time that suits you.
Sources
- WHO Expert Consultation. Appropriate body-mass index for Asian populations and its implications for policy and intervention strategies. The Lancet, 2004
- World Health Organization. Obesity and overweight: fact sheet
- International Diabetes Federation. The IDF consensus worldwide definition of the metabolic syndrome (ethnic waist cut-offs)
- NHS. BMI calculator and what your result means