Free BMI Calculator, Intermittent Fasting Planner & Obesity Data — bmi2fast

Is BMI accurate if I lift weights?

BMI can overestimate body fat for muscular people because it uses total body weight. If you train seriously and carry noticeable muscle, treat BMI as a rough screen and consider body‑composition methods like DEXA, skinfolds, or waist measurements.

What fasting window should I start with?

Start with 12:12 or 14:10 for a week or two. If your energy, mood, and sleep stay stable, try 16:8. If you feel weak, irritable, dizzy, or your workouts suffer, scale back.

How fast is “safe” weight loss?

Many people do well around 0.5–1.5 lb per week. Faster loss can be appropriate in some situations but is harder to maintain and may increase muscle loss if protein and strength training are not in place.

Do I need to count calories if I’m fasting?

Not always, but you need a consistent calorie deficit over time. Fasting helps some people eat less without counting. If progress stalls, tracking (even briefly) can help you find the gap between what you think you’re eating and what you’re actually eating.

What should I eat during my eating window?

Prioritize protein (helps satiety and muscle retention), high‑fiber carbs, healthy fats, and plenty of fruits/vegetables. If you routinely “save up calories” and then binge, shorten the fasting window or add a planned high‑protein snack. Medical note: If you have diabetes, are pregnant/breastfeeding, have a history of eating disorders, or take medications that affect blood sugar, consult a clinician before fasting.