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
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
FullYour BMI
49.2–66.2 kg
Healthy range
1.63 m
Height
Your BMI
49.2–66.2 kg
Healthy range
1.63 m
Height
Daily targets
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.
Create a free account to keep these targets and build your plan inside the app.
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
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
Simple strength
Mobility & recovery
Free members can save these movements and schedule them. Full plan members can also track them on their Home dashboard.
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Results reset when you leave this page.
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.
Your BMI falls into a general range:
These categories are not a diagnosis—they are simply a starting point. BMI does not account for:
What matters most is what you do next—building consistent, realistic habits over time.
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
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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
49.2–66.2 kg
Healthy range
1.63 m
Height
Daily targets
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
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
Simple strength
Mobility & recovery
Pick days & times, these are waiting in your BMI list.
Your BMI
49.2–66.2 kg
Healthy range
1.63 m
Height
Daily targets
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.
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
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
Simple strength
Mobility & recovery
See your targets every day
Full plan members get their daily targets on the Home dashboard, no need to come back here.
Your BMI
1917 kcal
Daily energy
130-158 g
Protein
25–35 g
Fiber
2-3 L
Fluids
