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BMI is a general screening tool and not a diagnosis. Pair it with waist measurements, fitness levels, and medical advice for a complete picture.
BMI (Body Mass Index) is a simple measurement that uses your height and weight to estimate whether you’re within a healthy weight range for your body size.
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions like breathing, circulation, and cell repair while at rest.
Find the next best step for your body, your goals, and your lifestyle.
Your BMI/BMR result is a starting point. Whether your goal is to build strength, maintain balance, or reset your health, you’ll find everything you need right here. Choose what feels right for you and start where you are; the most important thing is to take the first step today.
You’re balanced now, so keep glowing.
You’re in a great place! The focus now is to maintain your energy, stay flexible, and feel vibrant inside and out.
Your Next Steps:
It’s time to reset, recharge, and rediscover your strength.
Your body is ready for change and small, consistent steps can make a big difference. Focus on movement, nourishing meals, and calm evenings for better sleep and recovery.
Your Next Steps:
No Matter Your Result, You Have Options
This is your moment to start. Choose a challenge, start the VitaliT trial, or try a meal plan that supports your body’s needs. Every path leads to the same place, which is a stronger, healthier, more radiant you.
Once you know your BMI & BMR, you gain insight into how your body burns energy, stores fat, and responds to your lifestyle. Pair that with your daily movement and nutrition habits, and suddenly, you have a roadmap. This isn’t another “weight loss” tool. It’s your personal wellness compass, guiding you towards a stronger, healthier, and more energised version of yourself.
The calculated number you get puts you in one of these BMI groups:
Doctors may use this information (and, ideally, other information about your health and lifestyle) to suggest ways to lose weight and lower your risk of getting sick.
Your Body Mass Index (BMI) gives a simple snapshot of how your weight relates to your height, helping you understand whether you’re in a range that supports your long-term health and vitality.
Here’s how the ranges are generally interpreted:
Still, BMI doesn’t reflect muscle tone, fat distribution, or lifestyle habits. For women over 50, especially, factors like muscle mass and hormonal changes can affect results. Think of your BMI as a starting point, not a verdict. For a more complete picture of your health, it’s best to discuss your results with a trusted healthcare professional.
Your Basal Metabolic Rate (BMR) tells you how many calories your body needs just to keep you alive to breathe, pump blood, repair cells, and maintain body temperature. In other words, it’s your body’s baseline energy burn before you add movement, exercise, or daily activities.
For women over 50, this number becomes especially important because metabolism naturally slows with age and hormonal changes. When you know your BMR, you gain the power to adjust your eating and exercise habits in a way that supports real, lasting results.
Our calculator uses the Mifflin-St Jeor equation, one of the most trusted methods for estimating your Basal Metabolic Rate (BMR), the number of calories your body burns each day just to stay alive and keep vital functions running, like breathing, digestion, and heart rate.
Your BMR gives you a starting point for understanding your body’s total daily energy needs. Once we calculate it, we multiply it by your activity level to estimate your Total Daily Energy Expenditure (TDEE), the total calories you burn through both rest and movement.
Here’s how the equation works:
Your result is then adjusted by an activity factor, for example, 1.2 for sedentary lifestyles or 1.375 for light activity, to determine how many calories you actually burn in a day.
While this formula is one of the most accurate, it’s still an estimate. Factors like muscle mass, genetics, hormones, and aging all influence your metabolism. That’s why it’s helpful to revisit your BMR regularly, especially as your body changes over time.
For women over 50, understanding your BMR helps you make smarter choices about nutrition, avoid undereating, preserve muscle, and create a gentle calorie deficit, about 500 calories per day, to lose roughly one pound per week in a healthy, sustainable way.
Yes. After menopause, women tend to lose lean body mass (muscle) and see declines in resting energy expenditure/BMR, which contributes to easier weight gain at the same calorie intake. Resistance training and activity can blunt this effect.
Menopause shifts fat storage toward the abdomen (more visceral fat), and reductions in lean mass and activity can lower daily energy burn. This “central adiposity” pattern increases metabolic risk even when BMI stays the same, one reason waist measures matter. Strength training + protein + regular movement help.
Research groups focused on older adults suggest ~1.0–1.2 g protein/kg body weight per day (higher than the basic adult RDA of 0.8 g/kg), especially alongside resistance training. Some experts support up to ~1.2–1.3 g/kg for function; adjust for kidney disease per clinician advice.
You can’t hack biology, but you can meaningfully raise daily energy needs by preserving/adding muscle (progressive strength training), staying physically active (including non-exercise movement like walking/standing), and prioritizing adequate protein. These strategies counter sarcopenia-related BMR decline and improve metabolic health.
Yes. In older adults, being underweight is also associated with higher mortality, and very low BMR can track with frailty risks like concurrent osteoporosis and sarcopenia. If you’re unintentionally losing weight or strength, speak with your clinician and consider a strength- and protein-focused plan.
Standard adult categories still apply in clinics (healthy: 18.5–24.9; overweight: 25–29.9; obesity: ≥30), but for midlife/older women, the health “sweet spot” can vary with muscle mass, waist size, and conditions. Emerging research and expert groups are pushing for definitions that consider waist and health complications, not BMI alone. Don’t use BMI as a final decision, use it as one piece of information.
