Health Insights
Use the calculator on the left (or above on mobile) to unlock your personalized weight tips and calorie recommendations.
Weight Gain Plan
You are below the standard weight range. Your goal is to build mass healthily.
Calorie Target: 2500 kcal / day
- Eat nutrient-dense foods (nuts, avocados, dairy).
- Eat more frequently (5-6 small meals).
- Focus on strength training to build muscle, not just fat.
Maintenance Plan
You are in a healthy range! Your goal is to maintain your current physique.
Calorie Target: 2000 kcal / day
- Continue your balanced diet rich in protein and fiber.
- Aim for 150 minutes of moderate activity per week.
- Stay hydrated and monitor your weight monthly.
Weight Loss Plan
You are above the ideal range. A sustainable caloric deficit will help you lose weight safely.
Calorie Target: 1800 kcal / day
- Prioritize protein with every meal to stay full.
- Reduce sugary drinks and refined carbs.
- Incorporate 30 minutes of brisk walking daily.
Official BMI Chart
| Category | BMI Range |
|---|---|
| Underweight | Below 18.5 |
| Normal Weight | 18.5 - 24.9 |
| Overweight | 25.0 - 29.9 |
| Obese | Above 30.0 |