MyBMIGuide
HEALTH TOOLS
Calculate BMI • Know your calories • Build a real weight-loss plan
Instant BMI + visual avatar + progress chart + history export
BMR + activity levels • Beautiful bar chart • Cross-linked with BMI
Smart calorie target + macros + projected weight chart
Know your category instantly with visual avatar
Discover your daily maintenance needs
Get a realistic calorie & macro target
For informational and educational purposes only. This is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional about your individual health.
Enter height & weight • Watch your avatar change • Track progress over time
Enter values above to see your category
For informational and educational purposes only. This is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional about your individual health.
All calculations saved in your browser • Export anytime
Now that you know your BMI category, discover exactly how many calories your body needs daily.
It tells you if you are underweight, normal, overweight or obese.
No – it doesn’t distinguish muscle from fat. Athletes and elderly need extra context.
Every 2–4 weeks is enough to spot trends.
BMR + Activity Level = Daily Calories You Need
BMI helps you understand if your calorie target is right for your body.
For informational and educational purposes only. This is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional about your individual health.
Safe 0.5 kg/week plan • Calorie target • Macros • Projected chart
For informational and educational purposes only. This is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional about your individual health.
In-depth, research-backed guides on BMI, calories, and weight management — medically reviewed by Dr. Ahmed Zaighan, MBBS.
How pediatricians assess children's growth today, covering the 2023 AAP guidelines and CDC growth charts parents should know about.
Read more →Which exercises actually change body composition and BMI, based on WHO guidelines and peer-reviewed research, with real numbers.
Read more →A research-backed breakdown of the most common BMI myths, with real cutoff numbers and risk data from WHO and peer-reviewed studies.
Read more →A research-backed comparison of BMI and body fat percentage, with real accuracy data and evidence on which metric predicts health risk better.
Read more →Why the 3,500-calorie rule is wrong more often than right, what happens metabolically during a deficit, and how to set one that works.
Read more →What brown fat and cold-induced thermogenesis research shows about weight management, including real energy-expenditure numbers.
Read more →How daily calorie needs are actually calculated, how accurate the Mifflin-St Jeor equation is, and where it breaks down.
Read more →How screens affect sleep, hunger, and eating behavior, with real effect sizes from systematic reviews on screen time and weight.
Read more →The psychology and biology of emotional eating — the brain and hormone mechanisms involved, and gentle approaches that actually help.
Read more →How much DNA really influences body weight, with real heritability figures and the study showing exercise can blunt genetic risk by 27%.
Read more →What the gut microbiome research actually shows about weight, including why the Firmicutes/Bacteroidetes ratio claim is contested.
Read more →An evidence-based guide to nutrition, exercise, sleep, and mental health, built on WHO guidelines and practical daily habits.
Read more →How protein affects hunger, metabolism, and muscle during weight loss, including the kidney-safety question, by Dr. Ahmed Zaighan.
Read more →How leptin, cortisol, ghrelin, and thyroid function really affect weight, separating real mechanisms from 'balance your hormones' claims.
Read more →What hydration trials actually show about weight and health, grounded in an 18-RCT systematic review and a water-and-weight meta-analysis.
Read more →What intermittent fasting trials show for weight and metabolic health, grounded in a 2025 meta-analysis of 99 randomized trials.
Read more →What meal timing research shows about weight, grounded in a 2024 meta-analysis of 29 trials and controlled feeding studies.
Read more →Metabolism-boosting claims about protein, resistance training, green tea, and spicy foods, with real effect sizes from meta-analyses.
Read more →What randomized trials show about mindful eating and weight loss, with real effect sizes and a detailed trial example.
Read more →Whether short, high-intensity workouts really match longer sessions, including real EPOC numbers and where the claims hold up.
Read more →Last Updated: June 27, 2026
MyBMIGuide.com ("we", "us", or "our") operates the website https://mybmiguide.com. This Privacy Policy explains how we collect, use, and protect your information in accordance with the General Data Protection Regulation (GDPR) and other applicable privacy laws.
Our calculators (BMI, maintenance calories, weight loss planner) run entirely in your browser using JavaScript.
When you visit the site, our hosting provider and advertising partners may automatically collect technical data such as:
This data is used only for analytics, security, and to serve relevant advertisements.
We use third-party advertising services, including Google AdSense, which may place cookies and tracking pixels on your device to show ads and measure performance. When you first visit, we ask for your consent to non-essential cookies via the banner shown at the bottom of the screen. You can withdraw consent at any time by clearing your browser's cookies or adjusting your browser settings.
For more details on how Google uses this data, see Google's Privacy Policy and how Google uses information from sites that use its services.
Under the GDPR, you have the following rights regarding any personal data we may hold:
Since calculator inputs and history stay on your own device and are never sent to us, most of these rights do not apply to that data — you control and can delete it yourself directly in the tool. For technical data collected by our hosting or advertising partners, you may exercise your rights by contacting us or the respective providers.
Our services are not directed to children under 13 years of age. We do not knowingly collect data from children under 13. If you are a parent and believe your child has provided us with personal information, please contact us so we can delete it.
Your data may be processed in countries outside the European Economic Area (e.g., United States) by our advertising and analytics partners. We rely on appropriate safeguards such as Standard Contractual Clauses and adequacy decisions where applicable.
We may update this policy from time to time. We will notify you of any material changes by posting the new Privacy Policy on this page and updating the "Last Updated" date.
If you have any questions about this Privacy Policy or wish to exercise your GDPR rights, please contact us at:
Email: support@mybmiguide.com
This Privacy Policy is for informational purposes only. Our tools are educational and not intended as medical advice. Always consult a qualified healthcare professional for personal health decisions.
MyBMIGuide was created with one simple goal: to make health tracking easy, accurate, and completely private.
Founded by Dr. Ahmed Zaighan, MyBMIGuide was built to provide reliable, science-based health calculation tools without the privacy risks, subscriptions, or complexity found in many other platforms.
To give people clear, accurate, easy-to-understand tools for tracking BMI, daily calorie needs, and weight management — while keeping every calculation private to your own device.
Founder & Medical Content Advisor
Dr. Ahmed Zaighan holds an MBBS degree from King Edward Medical University (KEMU), Lahore. With a clinical background and an interest in preventive healthcare and public health education, he created MyBMIGuide to make everyday health numbers easier to understand and act on.
Your height, weight, and history are processed and stored only in your own browser.
No sign-up and no hidden charges to use any calculator on this site.
Developed under the guidance of a licensed MBBS doctor with content based on established medical guidelines.
Whether you're beginning your health journey or monitoring long-term progress, MyBMIGuide provides simple, accurate tools backed by medical expertise.
Made with ❤️ by a medical professional for people who want to better understand their health numbers.
⚠️ MyBMIGuide is an educational platform only. All calculators and information provided on this website are for general knowledge and educational purposes. They are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider for medical concerns.
We're a small team based in Lahore, Pakistan. Feel free to reach out if you have any questions, suggestions, or feedback.
Office Address
Ali View Garden Phase 3
Lahore Cantt, Punjab
Pakistan
We usually reply within 24–48 hours during working days.
⚠️ Please note: MyBMIGuide is an educational website only. We are not doctors or medical professionals. Our tools are for information purposes and should not replace professional medical advice.
We use cookies for analytics and to show relevant ads, including via Google AdSense. By clicking "Accept", you consent to this use. See our Privacy Policy for details.