Overweight Calculator
Instantly check if you're underweight, normal weight, overweight, or obese with our free calculator. Get your BMI score, weight category, health risk assessment, and personalized healthy weight range. Our comprehensive tool also analyzes waist circumference for abdominal fat risk and calculates how much weight you need to lose to reach a healthy BMI. Used by over 20 million people worldwide for accurate weight status analysis based on CDC and WHO guidelines.
Am I Overweight? Quick Check
Your weight status is determined by your Body Mass Index (BMI), calculated from your height and weight. Here are the CDC/WHO categories:
- Underweight: BMI below 18.5 — may indicate nutritional deficiency
- Normal Weight: BMI 18.5 to 24.9 — healthy weight range
- Overweight: BMI 25.0 to 29.9 — increased health risk
- Obese: BMI 30.0 or higher — high to very high health risk
BMI: 79 ÷ (1.73)² = 26.4 → Overweight
Healthy weight range for 5'8": 125-164 lbs (57-74 kg)
🔍 Common Questions About Being Overweight
What is the most accurate way to tell if I'm overweight?
BMI is the most common screening tool, but combining it with waist circumference provides a more complete picture. A BMI of 25-29.9 indicates overweight, while waist measurements over 40 inches (men) or 35 inches (women) indicate increased abdominal fat risk. For athletes, body fat percentage (men: >25%, women: >32%) may be more accurate since muscle weighs more than fat.
How much should I weigh for my height?
A healthy weight corresponds to a BMI of 18.5-24.9. For example: 5'0" = 97-127 lbs, 5'5" = 114-149 lbs, 5'10" = 132-173 lbs, 6'0" = 140-183 lbs. These ranges account for different body compositions. Your ideal weight also depends on frame size, age, and muscle mass.
What percentage of adults are overweight?
According to the CDC (2023), approximately 73.6% of American adults are overweight or obese (BMI ≥ 25). About 31.6% are overweight (BMI 25-29.9) and 42.0% are obese (BMI ≥ 30). Rates are similar globally, with the WHO reporting over 1.9 billion adults worldwide are overweight. Rates have tripled since 1975.
Can you be overweight and still healthy?
The concept of "metabolically healthy obesity" (MHO) describes individuals with elevated BMI but normal blood pressure, cholesterol, and blood sugar. However, research shows most transition to metabolic unhealthiness within 10 years. Physical fitness is more important than weight alone - a fit overweight person may be healthier than an unfit normal-weight person.
What health problems can being overweight cause?
Being overweight significantly increases risk for: Type 2 diabetes (2-4x higher risk), heart disease and stroke, high blood pressure, sleep apnea, certain cancers (breast, colon, kidney, pancreas), osteoarthritis, fatty liver disease, gallstones, and pregnancy complications. Even modest weight loss (5-10%) can substantially reduce these risks.
Why is belly fat more dangerous than other fat?
Visceral fat (belly fat around organs) is more metabolically active than subcutaneous fat (under the skin). It releases inflammatory chemicals and fatty acids directly into the liver, contributing to insulin resistance, inflammation, and cardiovascular disease. That's why waist circumference is a key health indicator beyond BMI.
How fast can I safely lose weight?
The CDC recommends 1-2 pounds per week as safe, sustainable weight loss. This requires a daily caloric deficit of 500-1,000 calories through diet and exercise combined. Faster weight loss often leads to muscle loss, nutritional deficiencies, gallstones, and metabolic slowdown that makes maintaining weight loss harder.
Is BMI different for different races/ethnicities?
Yes, BMI thresholds may need adjustment for different populations. Asian populations have higher health risks at lower BMIs - some guidelines suggest overweight begins at BMI 23 (not 25) for Asians. Research shows BMI may overestimate risk in Black populations and underestimate risk in Asian populations. Waist circumference helps address these limitations.
📋 BMI & Weight Categories Quick Reference
Use this reference to quickly understand BMI categories and their health implications:
🎯 Why Check If You're Overweight?
Understanding your weight status helps in multiple aspects of health management:
Health Risk Assessment
💡 Know your numbers to take preventive action early
Fitness Goal Setting
💡 Set evidence-based goals not arbitrary numbers
Medical Screening
💡 BMI is a standard medical screening metric
Nutrition Planning
💡 Calorie needs change as weight changes
📚 Complete Guide to Understanding Overweight & BMI
What Does "Overweight" Really Mean?
Being overweight is defined as having excess body weight relative to height, typically measured using Body Mass Index (BMI). The World Health Organization (WHO) and Centers for Disease Control and Prevention (CDC) classify adults with a BMI between 25.0 and 29.9 as overweight. This classification indicates that weight has exceeded the range associated with optimal health outcomes, though it doesn't directly measure body fat or account for individual factors like muscle mass.
Metric: BMI = Weight (kg) ÷ Height (m)²
Imperial: BMI = [Weight (lbs) ÷ Height (in)²] × 703
BMI Categories Explained
BMI categories were established based on epidemiological research showing health risk increases at certain thresholds:
✔ Standard Adult BMI Categories (CDC/WHO)
- Underweight: BMI below 18.5 — may indicate malnutrition, eating disorders, or underlying illness
- Normal weight: BMI 18.5-24.9 — associated with lowest health risks for most conditions
- Overweight: BMI 25.0-29.9 — increased risk for various health conditions
- Obesity Class I: BMI 30.0-34.9 — high risk, lifestyle intervention strongly recommended
- Obesity Class II: BMI 35.0-39.9 — very high risk, medical supervision advised
- Obesity Class III: BMI 40.0+ — extremely high risk, may qualify for surgical intervention
Limitations of BMI
While BMI is useful for population screening, it has important limitations that individuals should understand:
⚠️ When BMI May Be Misleading
- Athletes and muscular individuals: Muscle weighs more than fat, so fit people may have "overweight" BMIs
- Older adults: May have normal BMI but higher body fat due to muscle loss
- Pregnant women: BMI not applicable during pregnancy
- Different ethnicities: Asian populations may have higher risk at lower BMIs; cutoffs may need adjustment
- Body fat distribution: Two people with same BMI can have very different fat distribution and health risks
Waist Circumference: A Crucial Complement to BMI
Waist circumference measures abdominal (visceral) fat, which is more closely linked to metabolic disease than overall body fat. The American Heart Association recommends measuring waist circumference for anyone with BMI 25-34.9.
Men: >40 inches (102 cm) = Increased risk
Women: >35 inches (88 cm) = Increased risk
Waist-to-Height Ratio:
Keep your waist less than half your height (ratio < 0.5)
Health Risks of Being Overweight
Carrying excess weight increases the risk of numerous health conditions. The risks increase progressively from overweight through obesity classes:
🏥 Conditions Associated with Excess Weight
- High blood pressure (hypertension)
- Coronary heart disease
- Stroke
- High LDL cholesterol
- Type 2 diabetes
- Metabolic syndrome
- Non-alcoholic fatty liver disease
- Insulin resistance
- Breast cancer (post-menopausal)
- Colon and rectal cancer
- Kidney cancer
- Pancreatic cancer
- Sleep apnea
- Osteoarthritis
- Gallbladder disease
- Mental health issues
How to Measure Yourself Accurately
Accurate measurements are essential for reliable BMI and waist circumference calculations:
✔ Measuring Weight
- Use a digital scale on a hard, flat surface
- Weigh yourself first thing in the morning, after using the bathroom
- Wear minimal clothing or none
- Stand centered on the scale, weight evenly distributed
- For accuracy, weigh at the same time daily and track trends
✔ Measuring Height
- Stand against a wall without shoes
- Heels, buttocks, shoulders, and head should touch the wall
- Look straight ahead (chin parallel to floor)
- Have someone mark the wall at the top of your head
- Measure from floor to mark with a tape measure
✔ Measuring Waist Circumference
- Stand and place a tape measure around your middle
- Position the tape at your navel (belly button) level
- Make sure the tape is horizontal around the waist
- Keep the tape snug but don't compress the skin
- Measure just after exhaling normally (don't suck in)
Safe Weight Loss Guidelines
If you're overweight, gradual weight loss through sustainable lifestyle changes is recommended:
Caloric Deficit: 500-1000 calories/day = ~1-2 lbs/week loss
Meaningful Progress: 5-10% body weight loss provides significant health benefits
Protein: 0.7-1g per pound of body weight to preserve muscle
🎯 Evidence-Based Weight Loss Strategies
- Track intake: Food logging increases awareness and accountability
- Increase protein: Helps preserve muscle and increases satiety
- Add resistance training: Maintains muscle mass during caloric deficit
- Prioritize sleep: Poor sleep disrupts hunger hormones
- Manage stress: Cortisol promotes abdominal fat storage
- Stay hydrated: Sometimes thirst is mistaken for hunger
- Eat more fiber: Increases fullness on fewer calories
❓ Frequently Asked Questions
According to the CDC and WHO, a BMI between 25.0 and 29.9 is classified as overweight. Normal weight is BMI 18.5-24.9, and obesity begins at BMI 30.0. For example, a person who is 5'8" (173 cm) is considered overweight if they weigh between 165-197 lbs (75-89 kg). These categories are based on research showing increased health risks at higher BMI levels, though individual factors like muscle mass can affect interpretation.
Calculate your BMI by dividing your weight in kilograms by your height in meters squared. If your BMI is 25 or higher, you're considered overweight. For quick reference: 5'4" (163cm) overweight at 145+ lbs, 5'8" (173cm) overweight at 165+ lbs, 6'0" (183cm) overweight at 184+ lbs. You can also measure your waist - men over 40" and women over 35" have increased health risks regardless of BMI.
A healthy weight corresponds to a BMI between 18.5 and 24.9. Here are ranges for common heights: 5'0": 97-127 lbs (44-58 kg), 5'4": 108-145 lbs (49-66 kg), 5'8": 125-164 lbs (57-74 kg), 6'0": 140-183 lbs (64-83 kg), 6'4": 156-204 lbs (71-93 kg). Your ideal weight within this range depends on frame size, muscle mass, and individual health factors.
Being overweight increases risk for: Type 2 diabetes (2-4x higher risk), cardiovascular disease including heart attack and stroke, high blood pressure, certain cancers (breast, colon, kidney, pancreas), sleep apnea, osteoarthritis, fatty liver disease, and pregnancy complications. The risks increase further with obesity. However, losing just 5-10% of body weight can significantly reduce these risks.
BMI is a useful screening tool accurate for 90-95% of the population, but has limitations. It doesn't distinguish between muscle and fat (athletes may have high BMI without excess fat), doesn't account for fat distribution (abdominal fat is more dangerous), and may need adjustment for different ethnicities. Combining BMI with waist circumference and body fat percentage provides a more complete health picture.
For men, a waist circumference over 40 inches (102 cm) indicates increased health risk. For women, the threshold is 35 inches (88 cm). A simpler rule: your waist should be less than half your height (waist-to-height ratio < 0.5). High waist circumference indicates visceral fat around organs, which is more metabolically harmful than fat elsewhere, even if overall BMI is normal.
To move from overweight to normal weight, you need a BMI below 25. Use our calculator's "Weight Goal" tab to find your target. For example, a 5'8" person weighing 180 lbs (BMI 27.4) needs to lose about 16 lbs to reach BMI 24.9. Safe weight loss is 1-2 lbs per week, so this would take 8-16 weeks. Even before reaching normal BMI, losing 5-10% provides meaningful health benefits.
Overweight is BMI 25-29.9, while obesity begins at BMI 30+. Obesity is further divided: Class I (BMI 30-34.9, high risk), Class II (BMI 35-39.9, very high risk), and Class III/Severe (BMI 40+, extremely high risk). Health risks increase significantly from overweight to obesity - for example, diabetes risk doubles going from overweight to obese. Medical treatment options also differ by category.
Some research describes "metabolically healthy obesity" (MHO) - elevated BMI with normal blood pressure, cholesterol, and blood sugar. However, long-term studies show most transition to metabolic unhealthiness within 10 years. Fitness level matters more than weight alone - a fit overweight person may be healthier than an unfit normal-weight person. Regular physical activity provides health benefits regardless of weight status.
While BMI categories are the same for all adults 20+, research suggests older adults (65+) may benefit from slightly higher BMI (25-27) due to protection against frailty, falls, and bone loss. Body composition changes with age - muscle decreases and fat increases - so an older adult may have more body fat at the same BMI as a younger person. Children and teens use age-specific BMI percentiles rather than fixed cutoffs.
This calculator and content have been reviewed for accuracy. BMI categories follow CDC and WHO guidelines. Weight classifications are for adults 20 years and older. For children, teens, and pregnant women, consult a healthcare provider.
Last reviewed and updated: February 15, 2026
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