Free Tool
Know your numbers in seconds. Use our free calculator to find your Body Mass Index and daily calorie target — the first step toward a smarter transformation.
BMI (Body Mass Index) is a simple numerical value calculated from your height and weight. It's widely used as a screening tool to categorize individuals into weight ranges that may indicate potential health risks.
While BMI doesn't directly measure body fat, it provides a quick, cost-free snapshot of where you stand. It's most useful when paired with other assessments — which is exactly what an MDK coach will do with you.
The formula is: BMI = weight (kg) ÷ height² (m²). Our tool handles all the math automatically — just enter your numbers.
Underweight
BMI: Below 18.5
Healthy Weight
BMI: 18.5 – 24.9
Overweight
BMI: 25 – 29.9
Obese
BMI: 30 and above
BMI is a general guide, not a diagnosis. Athletes and highly muscular individuals may show higher BMI despite being in excellent health.
Simple Steps
Input your age, gender, weight, and height. You can choose between imperial (lbs / ft & in) or metric (kg / cm) units — whichever you're most comfortable with.
Select how active you are day-to-day and pick your primary goal: lose weight, maintain, or build muscle. This personalizes your calorie target.
Hit Calculate and instantly see your BMI score with category, your daily maintenance calories (TDEE), and your adjusted calorie target based on your goal.
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, accounting for your activity level. It's calculated using the Mifflin-St Jeor equation, one of the most accurate BMR formulas available.
Your calorie target is then adjusted from your TDEE based on your goal: –500 calories for weight loss, no change for maintenance, or +300 calories for muscle building. These are proven, sustainable ranges — not extreme deficits or surpluses.