Lowering BMI is really about lowering fat mass while protecting muscle. Aim for 0.5–1% of body weight per week — faster loss usually means muscle and water, not fat.
A small, steady calorie deficit (300–500 kcal/day).
Protein at 1.6–2.2 g/kg to preserve muscle while losing weight.
Strength training 2–3× per week so the weight you keep is lean tissue.
Weekly average weight, waist circumference, and how clothes fit. BMI moves slowly; these signals move first.
See your target BMI zone in seconds.
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BMI can label muscular athletes as overweight or obese. Here's when BMI misses the mark and what to use instead.
The clearest waist guideline for women, based on the NHS and Ashwell Waist-to-Height ratio — no charts, just one rule.
How age changes your healthy weight range, and the simple WHO/CDC formula that answers "how much should I weigh?".