Understanding Your BMI Results
What the numbers mean, why context matters, and what to do next.
WHO Standard Categories
| BMI | Category | Risk |
|---|---|---|
| Below 18.5 | Underweight | Increased |
| 18.5 – 24.9 | Normal weight | Low |
| 25 – 29.9 | Overweight | Increased |
| 30 and above | Obese | High to very high |
Source: WHO Technical Report Series 894, 2000.
Why Indians and South Asians Use Different Thresholds
Research published in The Lancet (WHO Expert Consultation, 2004) found that South Asians develop type 2 diabetes and cardiovascular disease at lower BMI values than Europeans — due to higher visceral fat at any given BMI. The Indian Council of Medical Research (ICMR) endorses lower cut-offs for Indian adults.
| BMI | Asian Category |
|---|---|
| Below 18.5 | Underweight |
| 18.5 – 22.9 | Normal weight |
| 23 – 27.4 | Overweight |
| 27.5 and above | Obese |
Source: WHO Expert Consultation, The Lancet 2004; ICMR guidelines.
What BMI Cannot Tell You
BMI is a screening tool, not a diagnosis. It doesn't measure body fat directly and cannot distinguish muscle from fat. A professional athlete may score "overweight" while having excellent metabolic health.
- –Where fat is stored (visceral vs subcutaneous)
- –Muscle mass vs fat mass
- –Bone density
- –Cardiovascular fitness
- –Blood sugar, cholesterol, blood pressure
How to Improve Your Score
Underweight
Increase intake with nutrient-dense foods — nuts, legumes, whole grains. Strength training builds lean mass. See a doctor if you have unexplained weight loss.
Overweight / Obese
A 500 kcal/day deficit produces ~0.5 kg/week of loss (NHS). Prioritise whole foods, 150 min/week of moderate activity (WHO guidelines), and consistent sleep.
Always consult a registered doctor or dietitian before significant dietary changes.
Not medical advice. GoWin Tools is not staffed by healthcare practitioners or registered nutritionists. BMI results on this page are reference numbers based on published standards. They are not a diagnosis or substitute for professional medical evaluation. Please consult a qualified doctor or registered dietitian/nutritionist about your individual health situation before making any dietary or lifestyle changes.
References
- WHO. (2000). Obesity: preventing and managing the global epidemic. WHO Technical Report Series 894.
- WHO Expert Consultation. (2004). Appropriate body-mass index for Asian populations. The Lancet, 363(9403), 157–163.
- Keys, A. et al. (1972). Indices of relative weight and obesity. Journal of Chronic Diseases, 25, 329–343.
- NHS. (2023). What is the body mass index (BMI)? nhs.uk.
- Misra, A. et al. (2009). Consensus statement for diagnosis of obesity in Asian Indians. JAPI, 57, 163–170.