Food & Nutrition

Body Mass Index (BMI): Classification & BMI Formula

Body Mass Index (BMI) is a measurement of body fat in a person that used for screening weight categories: underweight, normal weight, overweight and obesity.

Body Mass Index (BMI) Classification

UnderweightLess than 18.5
Normal weight18.5-24.9
Class 1 obese30-34.9
Class 2 obese35-39.9
Class 3 obeseMore than 40


BMI of less than 18.5 kg/m2

If your BMI is less than 18.5 that means you are underweight! Being underweight hampers your immunity, lowers your stamina and increases the risk of easy bone fractures.  Thus, you need to put on some healthy weight.

Many people have this misconception that eating foods only high in fat will help in weight gain. Remember, you need to gain weight in a healthy way, so keep a healthy balance between all macro and micronutrients.

Read our article: How to Gain Weight the Correct Way

Normal Weight

BMI of 18.5-24.9 kg/m2

Congratulations! You are at a healthy weight for your height. Having a normal BMI is great, so stay focused, continue to eat healthy and exercise at least 5 times a week.

Make whole grain cereals, pulses and legumes, low-fat dairy products, green leafy vegetables and fresh whole fruits (say no to canned fruits and fruit juices), lean meat such as chicken, fish and eggs a part of your regular healthy diet.


BMI of 25-29.9 kg/m2

Being overweight, slightly increases your risk of various diseases and disorders. A BMI of 25-29.9 indicates that you need to shed some kilos.

Work towards achieving a normal BMI by eating a well-balanced and wholesome diet. Limit your intake of processed foods and opt for foods that have been gifted to us by nature.

You are recommended to talk to your certified nutritionist for weight loss advice.


BMI more than 30 kg/m2

Obesity is the root cause of various diseases and disorders as it creates a negative environment in your body. Your health can be in danger if you do not lose weight.

Eat healthy foods in the right quantity and do not fall for FAD diets. Restrict your intake of sugar-laden foods, processed foods and foods with high salt content. FAD diets will give you temporary results, but no permanent benefits.

Read our article: How to lose weight the right way

How to Calculate Body Mass Index (BMI)

BMI Formula = Weight (in Kg) / Height (m2)

Example: An adult with height 165 cm and 55 Kg weight. We first need to convert height in cm into meters.

As there are 100 cm in 1 meter, we divide the height by 100. This means 165/100. Which gives us 1.65 m.

Now let’s calculate the BMI:

BMI= 55/(1.65 x 1.65)

BMI= 55/2.72

This equals to BMI: 20.22

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