A quick check can help you decide your next steps. Use the NHS BMI calculator for personalised advice and links to practical tools.
What BMI (Body Mass Index) tells you
- BMI is a simple way to check if your weight is healthy for your height.
It uses two things: your height and your weight. - For most adults it’s a useful guide, but it’s not perfect.
Important notes
- Parents or carers can check the BMI of children and teenagers between 2 and 17 via the NHS pages and get advice on what to do next. You should not use the information to diagnose any conditions. If you are worried about a child's weight or growth contact the child's health visitor, school nurse or GP surgery.
- Your waist size can also help show if you carry extra weight around your middle. Calculate your waist to height ratio - NHS
What to do next
- If you’re above the healthy range, small changes to food and activity can help.
- The NHS site links straight to practical plans and apps through Better Health - NHS.
Check on the NHS site and use the results to pick small, realistic goals that fit your life.
If you’re above the healthy range, small changes to food and activity can help.
Watch this short video for practical tips:
Need extra support?
Staffordshire residents can access free local help through Weight Management - Everyone Health Staffordshire.
Make healthy food swaps
Small, realistic changes to what you eat can have a big impact on reaching and keeping a healthy weight. Food choices often make more difference than activity alone — and the NHS has simple swaps that can help you cut back on sugar, salt and fat without overhauling your whole diet.
Here are some easy ideas based on NHS Better Health guidance Healthier food swaps - Food facts - Healthier Families - NHS:
Simple swap ideas
- Swap sugary drinks for water, add a slice of lemon for taste.
- Choose foods with more greens on the traffic‑light label and fewer reds.
- Try lower-sugar cereals or those with no added sugar, topped with chopped fruit.
- Replace high‑fat or high‑sugar treats with fruit and wholegrain options.
- Check labels and compare products by looking at “per 100g” to spot healthier choices.
- Aim for 5 A Day using fresh, frozen, or tinned fruit and veg in natural juice or water (not syrup)
Use the NHS Food Scanner app
The free NHS Food Scanner app can help you make quick, healthier choices when you shop. Scan barcodes to see what’s really inside products and get instant swap ideas that are better for you and your family Healthier food swaps - Food facts - Healthier Families - NHS.
Make active swaps
Open Make active swaps configuration options
Active swaps replace short periods of sitting with short bursts of movement. They’re quick, free and add up fast.
Swap ideas for your day
- Morning: swap driving short school runs for a walk/scoot; do 10 sit‑to‑stands while the kettle boils.
- Daytime: swap the lift for stairs; walk and talk for short phone calls.
- Evening: swap 15 minutes of scrolling for a brisk walk after dinner.
- Weekends: swap one car errand for an active errand; try a local walk.
Make it stick
- Pair the new action with something you already do (e.g., stairs after every meeting).
- Set a simple reminder on your phone or smartwatch.
- Track “active minutes” using the Active 10 app.
These small changes match the NHS Better Health approach—little changes, done often.