In your weight loss/gain journey, most important part is understanding your body. Body composition analysis (BCA) is a neat way to understand how appropriate your weight is. There are clinics and gyms where you can get the BCA done usually for a fee. And, did you know that BMI & BMR are the most important part of your BCA that you can calculate by yourself at home. Let’s quickly learn what do they mean and how to calculate.

BMI – Body Mass Index

Body Mass Index indicates the amount of fat you have roughly by using your height and weight. By this you can understand which weight category you fall into.
Calculating BMI is easy. You can use the formulas below or you can use the Free BMI & BMR Calculator. Once you fill in required details, we send a Free Body Composition Analysis report to your email.

BMI Formula

BMI = Weight(kg)/Height^2(m)

As simple as that.
Now, there are 6 major categories of BMI values as follows.


Weight Category

Less than 18.5
18.5 to 24.9
Healthy weight
25 to 30
30 to 35
Obese(Class – I)
35 to 40
Severely Obese
(Class – II)
40 and over
Morbidly Obese
(Class – III)

Suppose you’re 87 kg in weight, 180cm (i.e. 1.8 m) in height.
your BMI = 87/1.8^2 = 26.85
You’re Overweight.

How to calculate how much you need to lose or gain?

Let’s derive that from the BMI formula itself. The healthy BMI range is 18.5 to 24.9.

18.5(min healthy BMI) = min healthy weight(in kg)/height^2(in m)

min healthy weight(kg) = 18.5 x height^2


max healthy weight(kg) = 24.9 x height^2

In above example,

min healthy weight = 18.5 x 1.8^2 = 59.95 kg
max healthy weight = 24.9 x 1.8^2 = 80.67 kg

In this case, you need to lose at least approx. 7 kg weight to be fit.

Basal Metabolic Rate – BMR

BMR is the measure of energy that you spend during rest. This is an estimate of your energy requirements. It is very useful for understanding your calorie needs and defining your ideal diet.
There are several ways and formulae for estimating your BMR. Easier way is to use WeightWonder Free BCA Tool online.

Free Body Composition Analysis Report

Analyse your body online for free