BMI Weight Loss Calculator
Find out how much weight you need to lose (or gain) to reach a goal BMI while keeping expectations realistic and sustainable.
Tip: Many adults choose a target between 22 and 25. Consult your clinician for a personalized goal.
Results
Current BMI
28.4
Target weight
72.0 kg
Weight to lose
10.0 kg
Weight to lose (12.2%)
Converted values: Current weight 82.0 kg • Target BMI 24.9
How to Use This Calculator
Measure weight and height consistently
Use the same scale and measure height against a wall. Switch units as needed—results update automatically.
Choose a realistic BMI goal
Set a target in consultation with your healthcare professional. Enter it to see the weight change required.
Plan incremental changes
Aim for a weekly loss of 0.5–1% of body weight. Combine nutrition adjustments, resistance training, and cardio for sustainable progress.
Formula
Weight Change = Current weight − Target BMI × Height²
- Convert height to meters when working in metric units (or inches for imperial).
- Target weight (kg) = Target BMI × height² (m²).
- Weekly loss of 0.5–1.0 kg (1–2 lb) is often recommended for healthy adults.
Example: Height 1.70 m, current weight 82 kg, target BMI 24 → Target weight ≈ 69 kg → Lose ≈ 13 kg (15.8%).
Full Description
This calculator estimates the weight change required to reach a goal BMI. BMI correlates with cardiometabolic risk, but body composition, fitness level, and genetics also matter. Use this tool as a conversation starter with your healthcare provider, not as a standalone diagnosis.
Consider tracking waist circumference, body fat percentage, strength gains, and lab work. If the projected weight loss exceeds 10% of body weight, schedule check-ins with a registered dietitian or physician.
Frequently Asked Questions
What is a healthy rate of weight loss?
Most guidelines suggest losing 0.5–1% of body weight per week. Faster loss may compromise muscle mass or hormones.
Can I change the target BMI?
Yes. Enter any target BMI between 16 and 35. Work with your clinician to set a goal that matches your health profile.
Does BMI account for muscle mass?
No. BMI treats muscle and fat the same. Track body composition if you strength train or have high lean mass.
What if my BMI is already in the healthy range?
You may not need additional weight loss. Focus on waist circumference, cardiovascular fitness, and strength maintenance.