Body metrics · live

⚖️ BMI · BMR · TDEE

Body mass index on both WHO and Asian cut-offs, resting energy and daily calories by activity level — then that calorie number turned into real food and a four-meal plate.

—weight ÷ height² (kg ÷ m²)
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▼
1618.523253035

—calories at complete rest (Mifflin-St Jeor)
—calories per day to maintain weight
—−500 kcal
—+250 kcal
—to maintain your weight

🍜 That many calories ≈

🍽️ Split across the day

🥗 What to put on the plate

⚠️ Watch out — one item eats this much of the day

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⚠️ Educational only — BMI does not distinguish muscle from fat, and calorie formulas are population averages (±10%). They do not replace advice from a doctor or dietitian. Asian cut-offs (WHO expert consultation 2004): overweight from BMI 23, obesity from 25 — lower than the general WHO thresholds because health risks rise earlier at the same BMI in Asian populations. Food calories: Vietnam Food Composition Table (National Institute of Nutrition, Ministry of Health), international dishes per USDA — rounded to the nearest ten; the same dish varies 20–40% between eateries depending on oil, meat and sugar.

Frequently asked questions

How is BMI calculated?
BMI = weight (kg) divided by height squared (m²). For 60 kg and 1.65 m, BMI ≈ 60 / (1.65 × 1.65) ≈ 22.0.
What BMI is healthy for Vietnamese people?
Using Asian thresholds: under 18.5 is underweight, 18.5–22.9 normal, 23–24.9 overweight, and 25 or above is obese. These are lower than the general WHO cut-offs because Asian bodies accumulate fat at a lower BMI.
Does BMI truly reflect health?
BMI only estimates from height and weight and cannot tell muscle from fat, so very muscular people may be mislabeled overweight. Read it alongside waist size and other measures.