• Your BMI snapshot. Where you are right now

  • Daily targets you don't have to guess

  • A realistic 12-week plan. Nothing extreme

  • Simple food ideas using real ingredients

  • Gentle movement that fits your life

Get your personal starting point

Answer a few quick questions and we'll build a realistic plan around where you are right now, no guesswork, no extremes.

  • Your BMI snapshot. Where you are right now

  • Daily targets saved to your account

  • 12-week plan. Simple, sustainable steps

  • Eating principles connected to the Fuel Board

  • Schedule gentle movements

    Full
  • Daily targets on Dashboard

    Full

Your BMI

27.1 Overweight

49.2–66.2 kg

Healthy range

1.63 m

Height

Get my Whole-Body plan

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Generate My Whole-Body Plan

Your BMI

27.1 Overweight

49.2–66.2 kg

Healthy range

1.63 m

Height

Daily targets

1,917 kcal Weight loss

130–158 g

Protein

25–35 g

Fiber

2–3 L

Fluids

8,500–11,000/day

Movement target

1393

Estimated BMR

2159

Estimated TDEE

Expected pace: about 0.54 kg / week.

2-week projection: about 65.5 kg.

Goal setting is capped to a gentle range for public-use planning.

Save your results, they'll reset if you leave.

Create a free account to keep these targets and build your plan inside the app.

Start for free

12-week plan

Ease in. Build the habit of daily movement and balanced plates without pressure.

Keep the routine light and repeatable. Focus on consistency over intensity.

Add a little structure to meals and gently increase your movement volume.

Strengthen the basics — protein at each meal and a steady step target.

Progress your strength work and keep hydration and fiber on track.

Reinforce what works. Review your easiest wins and repeat them.

Slightly higher effort. Add intensity where it feels sustainable.

Challenge yourself within a gentle range while protecting recovery.

Peak effort week. Stay consistent with meals and sleep.

Ease the intensity and lock in your new habits.

Maintain the routine and reflect on your progress.

Review, celebrate, and plan how to keep going beyond week 12.

Suggested Recipes

Cook these on The Fuel Board

Create a free account to find real meals

Start for Free

Build a high-fiber plate

Pair vegetables, protein, and a steady carbohydrate source.

Use meal structure, not perfection

Consistency matters more than complicated tracking.

Create a 3-meal fallback day

Have a simple backup day ready for busy weeks.

Repeat your easiest wins

Pick meals you can make again without overthinking.

Gentle movement

Easy cardio

  • Brisk walk 20–30 min
  • Outdoor walk 15–25 min
  • Easy dance or step session 10–20 min
  • Optional extra easy walk after meals

Simple strength

  • DB RDL 3×8–10
  • Sit-to-stand · 3×8–10
  • Overhead press · 3×8–10

Mobility & recovery

  • Hips and ankles 5–8 min
  • Thoracic mobility 2–3 min
  • Calf raises and ankle pumps
Schedule these to your week.

Free members can save these movements and schedule them. Full plan members can also track them on their Home dashboard.


Want to keep this?

Results reset when you leave this page.


How this BMI calculator works

This BMI calculator uses your height and weight to estimate your body mass index (BMI), a simple way to understand weight relative to height. It gives you a general starting point and connects that number to a practical plan you can actually use in real life.
Instead of just showing a number, this tool helps translate your results into something more useful, clear direction and next steps.


What Your Results Mean

Your BMI falls into a general range:

  • Underweight
  • Normal weight
  • Overweight
  • Obesity ranges

These categories are not a diagnosis—they are simply a starting point. BMI does not account for:

  • muscle mass
  • body composition
  • individual health conditions

What matters most is what you do next—building consistent, realistic habits over time.


Frequently asked questions

A BMI calculator estimates your body mass index from your height and weight, giving you a simple starting point for understanding your weight relative to your height.

BMI is a general screening tool. It does not account for muscle mass, body composition, or individual health conditions, so it is not accurate for everyone.

Use it as a starting point. Focus on building consistent, realistic habits over time—balanced meals, gentle movement, and rest—rather than chasing a single number.

Now make this work in real life.

FeedMeFood turns your plan into something you can actually stick to, weekly meals, a shopping list, and gentle movement in one place.

Start free · Full plan from $2.99/month

Start for free

Important notice. FeedMeFood does not provide medical advice, diagnosis, or treatment. Results are based on general formulas and are not tailored medical recommendations. Always consult a qualified healthcare professional before making changes to your diet or exercise routine, especially if you have a medical condition or are under medical care.

If you think you may have a medical emergency, call your doctor or dial 911 immediately.

Your BMI

27.1 Overweight

49.2–66.2 kg

Healthy range

1.63 m

Height

Daily targets

1,917 kcal Weight loss

130–158 g

Protein

25–35 g

Fiber

2–3 L

Fluids

8,500–11,000/day

Movement target

1393

Estimated BMR

2159

Estimated TDEE

Expected pace: about 0.54 kg / week.

2-week projection: about 65.5 kg.

Goal setting is capped to a gentle range for public-use planning.

Important notice. Results are estimates for general wellness and are not a diagnosis or medical advice. Always consult a qualified professional before changing your diet or exercise routine.

12-week plan

Ease in. Build the habit of daily movement and balanced plates without pressure.

Keep the routine light and repeatable. Focus on consistency over intensity.

Add a little structure to meals and gently increase your movement volume.

Strengthen the basics — protein at each meal and a steady step target.

Progress your strength work and keep hydration and fiber on track.

Reinforce what works. Review your easiest wins and repeat them.

Slightly higher effort. Add intensity where it feels sustainable.

Challenge yourself within a gentle range while protecting recovery.

Peak effort week. Stay consistent with meals and sleep.

Ease the intensity and lock in your new habits.

Maintain the routine and reflect on your progress.

Review, celebrate, and plan how to keep going beyond week 12.

Suggested Recipes

Start with The Fuel Board

Choose simple meals you can repeat consistently.

Go to The Fuel Board

Build a high-fiber plate

Pair vegetables, protein, and a steady carbohydrate source.

Use meal structure, not perfection

Consistency matters more than complicated tracking.

Create a 3-meal fallback day

Have a simple backup day ready for busy weeks.

Repeat your easiest wins

Pick meals you can make again without overthinking.

Gentle movement

Easy cardio

  • Brisk walk 20–30 min
  • Outdoor walk 15–25 min
  • Easy dance or step session 10–20 min
  • Optional extra easy walk after meals

Simple strength

  • DB RDL 3×8–10
  • Sit-to-stand · 3×8–10
  • Overhead press · 3×8–10

Mobility & recovery

  • Hips and ankles 5–8 min
  • Thoracic mobility 2–3 min
  • Calf raises and ankle pumps
Schedule in Gentle Movement

Pick days & times, these are waiting in your BMI list.

Your BMI

27.1 Overweight

49.2–66.2 kg

Healthy range

1.63 m

Height

Daily targets

1,917 kcal Weight loss

130–158 g

Protein

25–35 g

Fiber

2–3 L

Fluids

8,500–11,000/day

Movement target

1393

Estimated BMR

2159

Estimated TDEE

Expected pace: about 0.54 kg / week.

2-week projection: about 65.5 kg.

Goal setting is capped to a gentle range for public-use planning.

Important notice. Results are estimates for general wellness and are not a diagnosis or medical advice. Always consult a qualified professional before changing your diet or exercise routine.


See your targets every day

Full plan members get their daily targets on the Home dashboard, no need to come back here.

Upgrade — $2.99/month

12-week plan

Ease in. Build the habit of daily movement and balanced plates without pressure.

Keep the routine light and repeatable. Focus on consistency over intensity.

Add a little structure to meals and gently increase your movement volume.

Strengthen the basics — protein at each meal and a steady step target.

Progress your strength work and keep hydration and fiber on track.

Reinforce what works. Review your easiest wins and repeat them.

Slightly higher effort. Add intensity where it feels sustainable.

Challenge yourself within a gentle range while protecting recovery.

Peak effort week. Stay consistent with meals and sleep.

Ease the intensity and lock in your new habits.

Maintain the routine and reflect on your progress.

Review, celebrate, and plan how to keep going beyond week 12.

Suggested Recipes

Start with The Fuel Board

Choose simple meals you can repeat consistently.

Go to The Fuel Board

Build a high-fiber plate

Pair vegetables, protein, and a steady carbohydrate source.

Use meal structure, not perfection

Consistency matters more than complicated tracking.

Create a 3-meal fallback day

Have a simple backup day ready for busy weeks.

Repeat your easiest wins

Pick meals you can make again without overthinking.

Gentle movement

Easy cardio

  • Brisk walk 20–30 min
  • Outdoor walk 15–25 min
  • Easy dance or step session 10–20 min
  • Optional extra easy walk after meals

Simple strength

  • DB RDL 3×8–10
  • Sit-to-stand · 3×8–10
  • Overhead press · 3×8–10

Mobility & recovery

  • Hips and ankles 5–8 min
  • Thoracic mobility 2–3 min
  • Calf raises and ankle pumps

See your targets every day

Full plan members get their daily targets on the Home dashboard, no need to come back here.

Upgrade — $2.99/month

Your BMI

27.1 Overweight

1917 kcal

Daily energy

130-158 g

Protein

25–35 g

Fiber

2-3 L

Fluids

Recalculate with new data