Free BMI & Daily Calorie Calculator for Adults | WordMitr Health Tool
Check Your BMI & Daily Calories in Seconds
Use this free online calculator to estimate your Body Mass Index (BMI) and how many calories you may need each day. It’s designed for adults who want a simple health snapshot before planning lifestyle, fitness, or weight goals.
Step 1: Add your details
We’ll estimate your BMI and daily calories using the Mifflin–St Jeor equation.
Tip: 5'7" is about 170 cm, 6'0" is about 183 cm.
Approx. conversion: 1 kg ≈ 2.2 lb.
Your BMI Result
0.0
Normal
BMI is a broad screening tool. It does not measure body fat directly and should always be interpreted together with professional medical advice.
Healthy adult range
18.5 – 24.9
Maintain Weight
0
kcal / day (estimated)
Mild Weight Loss
0
Around −0.5 lb per week
Faster Weight Loss
0
Around −1 lb per week
How to Use This BMI & Calorie Calculator
This tool gives you a quick snapshot of where you currently stand. Enter your age, height, weight, gender and how active you are on a typical week. When you hit “Calculate Results”, we estimate:
- Your Body Mass Index (BMI), a basic ratio of weight to height.
- Your daily calorie needs to roughly maintain your current weight.
- Two calorie targets for gradual and faster weight loss.
These numbers are estimates, not strict rules. Use them as a starting point for conversations with your doctor, dietitian, or trainer – especially if you have any existing medical conditions.
What Your BMI Result Really Means
BMI is widely used because it’s quick to calculate, but it has important limitations. It does not distinguish between muscle, fat and bone, and it can be misleading for athletes, older adults, or people with certain health conditions.
Think of your BMI as a conversation starter, not a final verdict. If your result falls outside the “normal” range, that’s simply a signal to look more closely at your lifestyle, nutrition, movement and overall health with a qualified professional.
Disclaimer: This calculator is provided for general educational purposes only and should not be used to diagnose, treat, or monitor any medical condition. Always seek advice from your doctor or another licensed health provider.
Quick FAQ
Is this calculator only for people in the United States?
No. Anyone can use it, but WordMitr focuses on everyday life in the US, so examples in our articles may use American food portions, work patterns and lifestyle habits.
How accurate are the calorie numbers?
Calorie needs vary from person to person. The equation used here is a widely accepted estimate for adults, but your actual needs can be higher or lower. Treat the result as a helpful benchmark, not a strict limit.
What should I read next after using this tool?
After checking your BMI, consider exploring slow, sustainable changes: slightly more movement, better sleep and small food swaps. You can also bookmark this page and re-check your numbers in a few weeks to see how your progress looks.
BMI Knowledge Base: A Deeper Dive
Why isn't BMI a perfect measure of health?
The Body Mass Index (BMI) was developed in the 19th century by Adolphe Quetelet as a statistical exercise, not a comprehensive health assessment for individuals. Its primary flaw is simplicity: it only considers total mass, not what that mass is made of.
For example, a bodybuilder with high muscle density might be classified as "obese" because muscle weighs more than fat by volume. Conversely, an elderly person with low muscle mass might have a "normal" BMI despite having healthy risks associated with higher body fat percentage (often called "skinny fat").
Understanding BMR and TDEE
This calculator also estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
- BMR is the energy your body burns just to stay alive (breathing, circulating blood) if you laid in bed all day.
- TDEE adds your movement and exercise on top of that.
To lose weight sustainably, experts generally recommend eating slightly below your TDEE (a "deficit") rather than your BMR. Eating below your BMR for long periods can slow down your metabolism and lead to nutrient deficiencies.
Waist-to-Height Ratio: A Better Alternative?
Because of BMI's limitations, many health professionals now look at Waist-to-Height Ratio (WHtR). The general guideline is that your waist circumference should be less than half your height. This measure correlates more strongly with visceral fat (the dangerous fat around your organs) than BMI does.
Practical Tips for Healthy Weight Management
If your goal is to shift your BMI into a different category, focus on "non-scale victories" alongside the numbers:
- Prioritize Protein: Protein has a higher thermic effect than fats or carbs, meaning your body burns more calories digesting it. It also preserves muscle during weight loss.
- Sleep Matters: Poor sleep increases ghrelin (hunger hormone) and decreases leptin (fullness hormone), making it physically harder to maintain a healthy weight.
- Resistance Training: Building muscle increases your resting metabolic rate, meaning you burn more calories at rest.
This guide is part of WordMitr’s commitment to providing detailed, actionable health information. However, online tools cannot replace a physical examination. If you are concerned about your weight or metabolic health, please consult a GP or registered dietitian.
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