Diet & Workout Plans by BMI

Find the right nutrition and exercise plan for your BMI category. Whether you’re underweight, normal, overweight, or obese, we’ve outlined practical steps you can follow.

Underweight (BMI < 18.5)

Focus on calorie-dense nutritious foods and strength training to build muscle mass.

🍳 Eat 5–6 small meals per day with healthy fats and proteins.
🥛 Add dairy, nuts, avocados, peanut butter, and lean meats.
🏋️ Prioritize resistance training (weight lifting) 3–4 times/week.
💤 Sleep 7–9 hours daily for muscle recovery.

Normal BMI (18.5 – 24.9)

Maintain your healthy weight with balanced diet and consistent exercise.

🥗 Eat a mix of fruits, vegetables, whole grains, and lean proteins.
🚶 Include at least 30 minutes of daily physical activity.
🏋️ Strength training 2–3 times/week for metabolism support.
🥤 Stay hydrated with 2–3 liters of water daily.

Overweight (25 – 29.9)

Aim for gradual weight loss with a calorie deficit and regular cardio.

🥦 Focus on portion control and nutrient-rich, low-calorie meals.
🚶 Walk at least 30–45 minutes daily or cycle/swim.
🏋️ Add strength training to preserve muscle mass.
📉 Target slow, steady weight loss (0.5–1 kg/week).

Obese (BMI 30+)

Prioritize health and safety — consult a professional before starting.

🥦 Adopt a low-calorie, nutrient-dense diet plan under supervision.
🚶 Begin with low-impact activities (walking, swimming, cycling).
🏋️ Add gentle resistance exercises to increase strength gradually.
🩺 Work with a nutritionist or healthcare provider for safe progress.