BMI Scale

A Body Mass Index calculator is a handy way to get your BMI. By simply inputting your height and weight, you can instantly receive your BMI score. It can provide a handy starting reference point (along with waist size) for someone beginning their wellness journey.

BMI Calculator

Your Height:

Your Weight

BMI Results

BMI Categories:

Underweight = <18.5

Normal weight = 18.5–24.9

Overweight = 25–29.9

Obesity = BMI of 30 or greater

This convenient BMI calculator takes away the guesswork and potential for error and is not only free but considered to be accurate to within 3.5 percent of your body's actual body mass index metric.

You've probably heard all about the importance of keeping track of your body mass index. According to the Centers for disease control and prevention, a loss of just 10 percent of your current weight could help to lower the risk of diseases and other health issues. In fact, making major lifestyle changes that result in weight loss of even so much as 3-5 percent has been shown to create noticeable improvements in triglycerides, blood glucose levels, and could even help to prevent type 2 diabetes.

Your body mass index, or BMI, is a screening tool to determine the health risk of an individual. The CDC considers it a "reliable indicator of body fatness" in the average individual.

Without taking into account body fat or muscle mass, it provides a generic data range. The healthcare provider then relies on other tools such as calipers or DEXA scans to further evaluate body composition.

BMI provides the ranges of obesity, healthy weight, or being underweight by using factors like age, weight, height, and gender. The formula is not necessarily an easy one to work with, especially when determining this metric manually. A body mass index calculator is a great way to avoid any frustrations or user error, helping you to receive a much more accurate result.

Healthy, low, or high BMI metrics are different for everyone, with age and gender playing a major role in the ideal BMI goals one would want to achieve. Men are recommended to aim for just 2-4 percent body fat while women average 10-13 percent.

Men and women are expected to reach different body mass index levels, as well. Men with a body mass index of over 38 percent are considered to be obese. Women with a BMI of 42 percent or higher would also fall into the category of obesity.

Check out the table below to see where a healthy adult body mass index would fall depending on these factors.

Adult BMI Table

In 1985 the National Institutes of Health recommends a high BMI range of 27.8 for men and 27.3 for women.

  • Underweight <18
  • Normal 18.5-25
  • Overweight 25-29
  • Obese: 30>

Instead of a calculator, you can also use a table to find your BMI.

The ideal body mass index for children and teens will obviously be much different than that for adults. While the formulas may use similar metrics -- both will look at age and gender when determining BMI -- they also compare the end results to others in the same demographic to help determine which percentile your child might fall into.

The 5th percentile and lower is considered to be low, the 5th-85th percentiles are thought to be of a healthy range, while anything over the 85th percentile is considered to be a high percentile.

Now that you know your body mass index, what do you do with this information? To start, you could determine whether or not you fall into a healthy BMI or if you have or a higher BMI. This often directs people on what type of wellness journey they will go on. Here are the risks associated with a poor score.

Risks of being overweight

People who find themselves in the obesity range or who are overweight are at an increased risk of long-term health problems such as:

  • high blood pressure
  • type 2 diabetes
  • Coronary heart disease
  • cancer
  • sleep apnea
  • Gallbladder disease
  • Stroke
  • Higher LDL cholesterol (bad cholesterol)
  • Clinical Depression

Those who are in the obesity weight range are often shown to carry more abdominal fat -- typically visceral fat -- which is often considered one of the riskiest types of fat to carry on the body.

Risks of being underweight

Many people strive to be thin, but having a low body weight is not always a good thing. Those who are considered to be underweight could find themselves facing all sorts of chronic diseases, just as those who are overweight might. These health risks may just be slightly different. For example, underweight people are considered to be at a higher risk of bone diseases like osteoporosis. They can also see a decrease in their immune system's functioning and may suffer from malnutrition issues such as vitamin deficiencies or anemia.

The biggest limitation is that BMI measurements take body types into account. Bodybuilders tend to have high BMI scores due to a large amount of muscle mass they carry. Body mass index does not give an accurate representation of a person's body fat percentage, nor does it look at the overall body composition metrics, such as muscle mass and bone mass.

While these sorts of calculations are not 100 percent accurate -- even methods used in a medical setting by actual professionals are not considered completely foolproof -- experts do consider most body mass index measurement methods to be accurate to within 3.5 percent of your actual metric.


Metabolic Age

How old are you? How old is your body? Believe it or not, there’s a difference, and it’s known as Metabolic Age. This metric factors your body structure, BMR, fat, and muscle mass and gives you an accurate picture of how healthy your body is by informing you of your body’s age relative to your actual age. You want this number to be lower or at least the same as your actual age. If it's higher, it means that some lifestyle changes may be helpful. If it’s lower, you’re on the right track!

Helps Reduce

Body Fat Percentage (BFP)

Body Fat Percentage is the proportion of fat to your total weight. Understanding your Body Fat Percentage is essential when evaluating your health. Knowing your Body Fat Percentage will help steer you towards the steps you need to take to improve your health. It can help you analyze and better manage your routine and decide if you need to make changes to your diet or exercise routine.

Keeps Track of

Body Water Percentage

Body Water Percentage is the percentage of water found in the body. This metric is vital to avoiding dehydration and making sure your body has what it needs to function healthily. Keep in mind that hydration level may fluctuate through the day and night due to exercise, medications, caffeine, alcohol consumption, and even bathing. That said, most people fail to drink adequate amounts of water so aim for at least eight glasses a day.

A healthy

Basal Metabolic Rate (BMR)

BMR is the minimum daily calories your body needs to function while at rest (how much energy your body would burn if you stayed in bed all day). This metric will help you achieve your fitness goals, whether you want to lose, maintain, or gain weight. Think of it as a baseline in setting your daily caloric goals—by knowing how much you burn at rest, you can begin to plan how many calories you should consume throughout the day by considering your activity levels. The more active you are, the more calories you should consume above your BMR.

Regular exercise, including cardiovascular and weight-bearing activities, will help raise your BMR. Raising your BMR is critical if your goal is to lose weight, as you’ll increase the number of calories your body naturally burns throughout the day.


Visceral Fat

Visceral Fat surrounds the organs and is located deep in the abdominal cavity. It is the type of fat that cannot be seen or touched—the mirror won’t tell you how much visceral fat is in your body. Ensuring that you have a healthy level of Visceral Fat reduces your risk for diseases such as stroke, high blood pressure, and heart attack. This metric is key to understanding what’s happening inside your body and gives insight into changes you may need to take to improve your overall health.


Subcutaneous Fat

Subcutaneous Fat is the fat stored beneath the skin that you can see in the mirror. For women, breasts also contain Subcutaneous Fat. Subcutaneous Fat is less harmful than Visceral Fat and is sometimes referred to as the “stubborn” fat because it can be harder to lose. Understanding the vital difference between Visceral Fat and Subcutaneous Fat provides knowledge of your body’s fat distribution, which can help predict any risks of illness.


Body Mass Index (BMI)

BMI is a standard metric FitTrack calculates using your height and weight. It can be a great starting point to get a quick snapshot of your bodily health. According to the World Health Organization:

  • A normal BMI is between 18.5 to 24.9.
  • A result of 25- 29.9 is considered overweight.
  • A BMI of over 30 is considered obese.

These numbers may seem misleading if you have an athletic build, which is why metrics like Body Fat and Muscle Ratio are essential.

Helps Reduce

Body Fat Mass

Body Fat Mass is the overall weight of fat in your body. Body Weight alone is not an indicator of overall health as it cannot distinguish between healthy body fat, unhealthy body fat, and lean body mass and muscles. For this reason, monitoring and maintaining a healthy Body Fat Mass is essential. It can help reduce the risks of certain illnesses and increase overall wellness.

Keep Track of

Weight Without Fat

Ever wonder what your body weight would be if you had a BFP of 0%? This metric tells you your weight without accounting for fat found in the body. Weight Without Fat can be a useful indicator for those looking to lose weight. It can also be a helpful benchmark for goal setting but don’t forget that every healthy body needs some fat to function correctly.

A healthy

Bone Mass

Bone Mass is the predicted weight of bone mineral in the body. Bone Mass declines slowly with age, so it’s useful to monitor to avoid any surprises in your health. A low Bone Mass might increase the risk for injuries or provide insight to assess the risk of developing osteoporosis. To help maintain healthy bone mass, you should get your daily recommended intake of calcium. You should also include some weight-bearing exercises in your fitness routine.


Muscle Mass Percentage

Muscle Mass percentage is an excellent indicator of health because your muscle mass will naturally decline as you age. By monitoring it closely, you can effectively gauge how healthily your body is aging! A higher percentage of Muscle Mass reflects a lower rate of body fat. For people on a diet or training regularly, knowing and monitoring your muscle mass percentage can be a great tool in assessing its effectiveness. This metric is critical for anyone looking to increase muscle, improve fitness, and reduce injury or illness risk.


Muscle Weight

Monitoring Muscle Weight can help you reverse the decrease in muscle mass and bone density that comes with age. Muscle Mass can also be a great tool in assessing your training program or workout. Anyone invested in improving their overall strength will benefit from monitoring this metric to increase awareness of how much their training impacts their progress towards their goals.


Protein Mass

Protein Mass is the amount of protein in the body. Knowing and tracking protein mass can help in achieving your Muscle Mass goals. Meeting the daily recommended protein intake will help your body maintain healthy nails, hair, skin and build muscle. Be sure to get your proteins from a wide variety of sources!

Helps Reduce

Protein Rate

Protein Rate reflects the percentage of protein found in your body expressed as a percentage relative to other compositional data. Protein plays a critical role in both your physical and cognitive health. Your body uses protein to make enzymes, hormones and helps maintain other bodily functions. Protein is also an essential building block of bones, muscles, cartilage, skin, and blood. This is an important metric to monitor regularly.

Keeps Track of

Standard Weight

Standard Weight is the recommended healthy and optimal weight based on various factors such as height, weight, age, and gender. Are you the competitive type? If so, this metric might help inspire you to work towards your goals in regards to your overall weight, but should be taken only as a suggestion. Health is not one size fits all. Everyone's body is different. The standard weight reflected may need to be adjusted based on body type, muscle rate, and athleticism.

A healthy

Weight Control

Weight Control is a benchmark metric for where you are compared to the standard weight for your age. This metric can guide you in knowing how much to lose or gain to set realistic and smart goals for yourself.


Body Weight

Weighing only your lbs is bs, but body weight is a metric we are conditioned to keep on a pedestal. For certain athletes and in certain situations having an accurate reading of your body weight is critical. Still, most often, this isn’t the case. Make sure you weigh yourself consistently—at the same time and under the same conditions each day—to get an accurate reading.

Did you know?

You can track your BMI daily with a smart scale like the FitTrack Dara and moms and moms-to-be can calculate their BMI using our Fittrack Beebo smart scale By combining it with your existing fitness watch - or FitTrack's Atria 2.0 Health Smartwatch - you can monitor 17 body metrics that impact your BMI, and work on getting your score where you want it to be..


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