You would like to calculate your ideal weight? The Body Mass Index (BMI) can help you determine this. But what is the BMI anyway? Your weight is divided by your height squared. Age and weight also play a role. This is the formula: (body mass in kilograms)/(height in meters)²


What does the body mass index indicate?

The IMC (or BMI, from the English Body Mass Index) indicates in which ratio your weight is relative to your height. Depending on the result of this calculation and in relation to age and gender, our IMC calculator is able to determine a value that tells you exactly if you have a normal weight or not. The BMI table on the side contains a classification of the different weight categories according to age and offers you an overview to understand if your value is at the limit with another weight category. For example, you may fall into the "normal weight" category while already tending to "overweight" or "underweight". Depending on your current constitution and your health, weight gain or loss may be necessary. Anyway, in case of extreme values, consult your doctor to identify any measures to be taken and minimize the risks to your health. More information on the individual weight categories can be found in the following paragraphs. By the way: highly trained people often have a very high body mass index. For this reason it is more suitable for them to carry out an analysis of body fat.

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BMI Insights


The ideal or normal values for your body mass index for women, men and children are in very different areas. Girls are often faced with uncertainties, especially in adolescence. You can use the BMI formulas as a guide and calculate the ideal weight, but as for all age groups, the most important thing is health and a good body feeling.

Normal Weight

By normal weight we mean the natural or ideal weight of a person. This depends on age and gender. For women it is desirable to have a body mass index between 19 and 24, while for men the BMI is between 20 and 25. These respective ranges of values in fact indicate that weight and height are in perfect harmony with each other. It follows that, as regards nutrition and health, you have made many correct choices to date. A balanced diet and a sufficient dose of movement will help you maintain your healthy weight.


The term overweight can refer to three categories: overweight (in which the BMI is between 24 and 30 for women and between 25 and 30 for men), adiposity (i.e. obesity, with a BMI included between 30 and 40 for both men and women) and severe adiposity (with a BMI greater than 40 for both men and women). If you are overweight, you should in any case go to a doctor and consult a nutritionist as there is a risk of developing cardiovascular disease.

To get a more reliable overview of your overweight type, you should consult your doctor. Together with him you will analyze the composition of your body in terms of body fat percentage, muscle mass and water. From here you will start to define the goals that will not necessarily focus only on a decrease in body weight. A particularly popular tool for measuring your progress is the measuring tape. At the beginning of your new food program, measure the critical points: belly, waist and chest. At regular intervals, or when you notice that your clothes are slowly getting wider, measure them again. The advantage: any weight fluctuations due to water retention or to the menstrual cycle, which would appear on the scale as extra pounds, will not disturb your mood. On the meter you will finally see that you will continue t


For the human body, being underweight is not as healthy as being overweight. A woman is underweight when her BMI is below 19, while for a man the threshold is 20. If you are underweight, you should also go to a doctor for food advice. Underweight can be caused by several factors. If it is due to a voluntary decision such as abstinence from food or a food deficiency (anorexia) or induced vomiting (bulimia), we urge you to consult a doctor. These eating disorders can affect both men and women, regardless of age. In many situations, the intervention of the social environment and specialists is necessary in order to implement a change in nutrition and mentality in the long term.

Additional causes of underweight include metabolic diseases such as hyperthyroidism or diabetes, parasites, inflammatory bowel disease such as Crohn's disease, food intolerances or liver disease. Psychic factors, such as stress, can also generate appetite and, consequently, underweight.

In any case, it is necessary to pay attention to a type of diet rich in calories. Sports and muscle building can also help you gain weight.

Adiposity and severe adiposity

Adiposity means pathological obesity that can affect men, women and children, without distinction of social class. In men and women there is talk of adiposity when the BMI is between 30 and 40 and of serious adiposity when the BMI is greater than 40. If you have such a value, we advise you to make an appointment with your family doctor to check health status, blood pressure and blood values. Cardiovascular disease is often associated with a high BMI. In this case, the distribution of body fat also plays a fundamental role. In people who have an "apple" build, most of the fat reserves are deposited in the abdominal region and therefore also around the internal organs. They are therefore more subject to the risk of future cardiovascular diseases. People with a pear shape, where fat pads typically accumulate on the hips and thighs, are less at risk.

If too much energy is introduced into the body, therefore more than it is able to consume, this turns into fat. Over time, therefore, some excess pounds accumulate. Further reasons for such a high weight gain also include metabolic diseases, such as hypothyroidism or diabetes, as well as hormonal changes in pregnancy or menopause.

If you suffer from severe adiposity / adiposity it is absolutely necessary that you reduce your body weight. In this way you will not only lighten your musculoskeletal system but, with every kilo less, you will decrease the risk of cardiovascular diseases, cancer, diabetes, gout, heart attack or stroke.

Rediscover your ideal shape with 8 simple daily gestures

Keeping fit is important, because we like to see ourselves beautiful and feel healthy. Finding your ideal weight and maintaining it is not impossible! We offer you 8 simple gestures to perform to rediscover your ideal shape in a healthy way and without diets

1. Calculate your body mass index

First you need to know in which weight category you are. Maybe you have already reached the ideal weight, maybe you only have a few extra pounds or you are actually overweight.

To find out you can use the NMIA BMI calculator and calculate your body mass index which indicates in what ratio your weight is relative to your height. Depending on age and gender, the calculator detects a value indicating whether you have a normal weight.

Underweight and overweight both harm your health. So the time has come to act! The best thing is to consult a doctor and get help from a nutritionist.

However, even if you have already reached your ideal weight, our tips can come in handy: after all, you definitely want to keep in shape

2. Goodbye diets!

There are numerous reasons why we go on a diet to lose weight. And we often demand fast results for example losing 10 pounds in 2 weeks.

Diets usually do not give the best results since staying on a diet over time is really difficult.

After a week or two, we lose momentum and crave other unhealthy foods. We start eating chocolate, we allow ourselves a pizza with salami and, shortly after, the diet is already a distant memory and we return to our old eating habits.

The problem is that at that moment our body resorts to packing on the weight since we forced it to go ona diet. This is called the yo-yo effect.

During diets, all metabolic processes are set to a minimum, which is why our basal metabolic rate drops. This remains at low levels even after the diet. As soon as you start eating normally again, any excess calories are recorded on the scale.

3. Avoid ready meals / refined foods

Frozen pizza, hamburger, chocolate, white flour, sugar: all these foods have only existed for a few decades.

This is why our metabolism is not prepared for this type of nutrition at all. Dyes, preservatives and flavor enhancers are substances that our body cannot use. Industrial nutrition upsets the hormonal balance and the body does not receive enough nutrients. Consequence: being overweight.

And not only that: you feel tired, limp and hungry.

The secret to achieving or maintaining your ideal weight is to eat properly. Forget as much of the finished products as possible and change your diet by choosing nutritious and fresh foods. Only in this way can you lose weight in a healthy and lasting way.

4. Never go to the supermarket on an empty stomach

The stomach rumbles so much that even the neighbors can hear it. It is the best time to go shopping. Mistaken! Don't make this mistake again if you want to lose weight healthily.

The reason? An empty stomach buys too much. When we are hungry we automatically tend to compulsively buy more products and less healthy foods.

Our suggestion is: if hunger is high, treat yourself to a small healthy snack first. Then prepare a shopping list and stick to it strictly. You will thus avoid impulse purchases.

5. Strengthen your muscles - Weight loss exercises

Weight loss does not work without sport - at least not in the long run. In fact, avoiding calories does not make you lose weight, burning them instead yes. And the best way to get rid of it is to train your muscles and regularly predict movement in your day.

If you manage to do 30 minutes of movement a day, the muscles will strengthen, the skin will be more toned and the fat will melt.

Health will also benefit: your immune defenses will improve, bones and joints will be stronger and all risks of contracting diseases will decrease. These include diabetes, heart attack, cancer, depression and stroke.

And you will feel really good! Did we convince you?

Numerous interesting tips on the topic of fitness and practical exercises are reported in our article: Getting back in shape: 5 tips for a toned skin and a firm body.


This simple exercise is a way to train your buttocks:

  • Stand up, stabilize your position by leaning on the back of an armchair or table and assume an upright position by pulling your stomach in.
  • Bring your left hand to your side.
  • Extend your left leg and lift it sideways until you feel the left gluteus pulling.
  • Hold for a few seconds and lower your leg again.
  • Do 10 - 16 reps and rest for 20 seconds.
  • Then lift the same leg to the same position and contract the muscle in question 10 to 16 times.
  • Rest 20 seconds and repeat the contraction.
  • Switch legs and repeat the exercise.
  • If you have the feeling that just lifting the leg is already enough effort, relax it and concentrate fully on lifting.

6. Lose weight by drinking

In addition to improper nutrition, wrong drinks are often great allies of overweight. Carbonated drinks, fruit juices and alcohol contain a lot of sugar. In 1 liter of cola, for example, almost 40 lumps of sugar (110 grams of pure sugar) are hidden. For this reason, if you want to reach your healthy weight, you must be careful to choose the right drinks. Perfect for weight loss are: water and unsweetened tea - at least 2 liters per day, better still in greater quantities. If you only find pure water too boring, you can safely make it a little tastier. Fresh mint, lemon, but also raspberries or pomegranate seeds in the water are refreshing and, moreover, healthy.

7. Each Movement Counts

Elevator or stairs? Car or bicycle? On foot or by public transport? Take a walk or stay on the sofa?

Small daily decisions often affect our physical fitness.

Running or going to the gym are not the only activities that positively affect our balance. Every single movement counts! So seize every opportunity to move.

8. Take time to eat

Those who eat slowly lose weight. Studies have confirmed this: the more time we spend on food intake, the clearer the signs of satiety coming from our intestines and the less we eat.

Scientists from the University of Rhode Island have found that those who eat slowly eat up to 10% fewer calories. The reason: our brain realizes that we are satisfied only after 15 - 20 minutes.

For this reason, eat slowly and consciously. Turn off the TV and concentrate on what you have on your plate. You will truly realize when you are satisfied.

With these 8 tips you will achieve results very soon ... and you will also be able to maintain them over time. Our best wishes on the path to reach your healthy weight.