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Free BMI, body fat & waist-to-height ratio calculator

See your BMI, body fat and waist-to-height ratio, what they mean and a healthier target for you. Then how long it could take, and the calories and protein to get there.

Calculate now 1 minute. No sign-up.
  • Built by a medical doctor
  • Malaysian BMI scale
  • Private. Never shared.
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1Step 1Start here, takes 1 minute

Your details

Use your morning weight if you can. Results update as you type.

Gender

years
kg
cm
cm
How to measure your waist
Tape at belly-button level
  1. Stand straight and breathe out normally.
  2. Wrap the tape around your belly at the level of your belly button.
  3. Keep it snug and level, not pulled tight.
%

Free and instant. Nothing is sent until you ask for your full numbers.

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Your results

Fill in 5 quick details to see:

  1. 1Your body fat, waist-to-height ratio and BMI, with what they mean
  2. 2Healthier targets for you, and why they are worth reaching
  3. 3How long it could take, from the fastest to the slowest pace
  4. 4Your daily calories and protein, with and without exercise
<18%Body fat for menLean enough for health, still realistic to keep.
<30%Body fat for womenWomen naturally carry more fat than men.
<0.5Waist-to-height ratioKeep your waist under half your height. The simplest check for belly fat.
Person standing on a digital weighing scale
Step on the scaleYour weight, height and waist are all you need.
A man enjoying a plate of nasi campur with rice, vegetables and egg at a local Malaysian stall
Keep the food you loveNasi campur, roti canai, teh tarik. We plan around real Malaysian meals.
Person walking outdoors in the early morning light
Move a little moreWalking and simple strength work, at your own pace.

BMI, body fat and waist-to-height ratio calculator: how it works

Waist-to-height ratio calculator: what is a good ratio?

Divide your waist (at the belly button) by your height, both in cm. Under 0.5 is healthy for men and women. 0.5 to 0.59 means extra belly fat and a higher risk of diabetes and heart disease, and 0.6 or more is high risk. The simple rule: keep your waist under half your height.

Body fat calculator: how is body fat % estimated?

With a waist measurement we use Relative Fat Mass (RFM), a formula from your height and waist that tracks closely with body scans. Without a waist we estimate from your BMI, age and gender (Deurenberg), which is rougher. A reading from a body fat scale or InBody replaces both.

BMI calculator: what is a healthy BMI in Malaysia?

Asians carry more body fat at the same BMI, so Malaysia uses lower cut-offs than the West: normal 18.5 to 22.9, overweight 23 to 27.4, obese from 27.5 (class I to 32.4, class II to 37.4, class III from 37.5).

Target weight

We take your lean mass (muscle, bone, water) and work out the weight where your body fat drops under 18% for men or 30% for women, assuming you keep your muscle. We also check your waist: about 1 cm comes off for every kg lost, so we make sure the target brings your waist under half your height. The bigger of the two wins. The target never goes below a BMI of 18.5.

Calories and deficit

Maintenance calories use the Mifflin-St Jeor equation times your activity level. The deficit is 20% of that, kept between 300 and 750 kcal a day, and we never suggest eating under 1,200 kcal (women) or 1,500 kcal (men).

Protein

Per kg of your target weight. Without exercise: 1.0 g if you are not losing weight, 1.2 g while losing weight. With exercise: 1.6 g while losing weight (the top of the 1.2 to 1.6 range, to protect your muscle), 1.6 to 2.2 g if you are building muscle. With a kidney problem: 0.6 g, or what your kidney doctor tells you.

Timeline

We run your plan week by week at two paces. Fastest safe pace: a deficit of about 25% of what you burn, never more than 1% of your body weight a week. Slowest steady pace: a deficit of about 12%. As you get lighter you burn a little less, so both paths slow down over time. Your real timeline usually sits between the two.

These are estimates for healthy adults, not a diagnosis or medical advice. Not suitable if you are pregnant or breastfeeding, under 18, or have a medical condition such as diabetes, kidney disease or an eating disorder history. Check with your doctor first.