BMI Calculator
Enter weight in kg and height in feet/inches or cm. Get your Body Mass Index, WHO category, and health guidance.
| Category | BMI Range | Health Risk | Action |
|---|---|---|---|
| Underweight | < 18.5 | Nutritional deficiency risk | Increase caloric intake; consult a nutritionist |
| Normal Weight | 18.5 – 24.9 | Low risk — healthy range | Maintain balanced diet and regular exercise |
| Overweight | 25.0 – 29.9 | Moderate health risk | Moderate dietary changes; increase activity |
| Obese Class I | 30.0 – 34.9 | High health risk | Consult a doctor; structured weight management |
| Obese Class II | 35.0 – 39.9 | Very high health risk | Medical evaluation strongly recommended |
| Obese Class III | ≥ 40.0 | Extremely high risk | Immediate medical consultation required |
A BMI within the normal WHO range (18.5–24.9) is associated with lower risk of metabolic and cardiovascular conditions. For cadets, this range also reflects general physical readiness. Gradual, consistent changes to diet and activity are more sustainable than crash plans. Aim for no more than 0.5–1 kg of weight change per week under guidance.
BMI is a screening tool based on height and weight. It does not measure muscle mass, bone density, or body fat percentage. A highly trained individual with significant muscle mass may show a BMI in the "overweight" range despite being physically fit. Military selection boards typically use multiple assessments including physical fitness tests, medical examination, and body composition — not BMI alone.
Regular aerobic exercise — such as running, swimming, or cycling — improves cardiovascular endurance which is directly tested in military selection. A general target of 150–300 minutes of moderate aerobic activity per week is recommended by WHO for adults. Consult a certified fitness trainer to design a programme suited to your current level and selection requirements.
Balanced nutrition — adequate protein, complex carbohydrates, healthy fats, and micronutrients — supports both healthy BMI and physical performance. Crash diets or severe caloric restriction can impair muscle development, immune function, and mental performance. Seek guidance from a registered dietitian or nutritionist before making significant dietary changes.
If your BMI falls in the Obese Class II or III category, or significantly below 18.5, consult a qualified medical professional before beginning any exercise or diet programme. Underlying conditions such as thyroid disorders, hormonal imbalances, or musculoskeletal issues may require clinical management. This tool does not diagnose any condition.
Each branch of Pakistan's armed forces (Pakistan Army, PAF, Pakistan Navy) sets its own physical and medical eligibility criteria which are updated regularly. The information on this tool is for general guidance only. Always refer to the official recruitment notification for authoritative physical standards and cutoff requirements. Cadets Magazine does not represent or speak for any military authority.