A BMI of 28 is classed as overweight for most adults (NHS). For people of South Asian, Chinese, other Asian, Middle Eastern, Black African or African-Caribbean background it is classed as obesity (class 1) (NICE). The healthy range is 18.5 to 24.9.
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What a BMI of 28 means
Body mass index (BMI) compares your weight with your height. A BMI of 28 means you weigh 28 kilograms for every square metre of your height. Using the NHS categories, a BMI of 28 is classed as overweight for most adults.
Most adults
BMI 28 = overweight. NHS ranges: under 18.5 underweight, 18.5–24.9 healthy, 25–29.9 overweight, 30+ obesity.
South Asian, Chinese, other Asian, Middle Eastern, Black African or African-Caribbean
BMI 28 = obesity (class 1). NICE uses lower cut-offs of 23 and 27.5 because health risks start at a lower BMI.
Your BMI is 3.1 points above the top of the healthy range (24.9). For comparison, the average BMI of adults in England is 27.6 (Health Survey for England 2022), and 64% of adults have a BMI of 25 or more.
Weight at a BMI of 28 for every height
Find your height to see the weight that gives a BMI of 28, in kilograms, stones and pounds. The last column shows the top of the healthy range (BMI 24.9).
| Height | Weight at BMI 28 | Stones & pounds | Pounds | Healthy limit |
|---|---|---|---|---|
| 4′10″ (147 cm) | 60.8 kg | 9 st 8 lb | 134 lb | 54.0 kg |
| 4′11″ (150 cm) | 62.9 kg | 9 st 13 lb | 139 lb | 55.9 kg |
| 5′0″ (152 cm) | 65.0 kg | 10 st 3 lb | 143 lb | 57.8 kg |
| 5′1″ (155 cm) | 67.2 kg | 10 st 8 lb | 148 lb | 59.8 kg |
| 5′2″ (157 cm) | 69.4 kg | 10 st 13 lb | 153 lb | 61.8 kg |
| 5′3″ (160 cm) | 71.7 kg | 11 st 4 lb | 158 lb | 63.8 kg |
| 5′4″ (163 cm) | 74.0 kg | 11 st 9 lb | 163 lb | 65.8 kg |
| 5′5″ (165 cm) | 76.3 kg | 12 st 0 lb | 168 lb | 67.9 kg |
| 5′6″ (168 cm) | 78.7 kg | 12 st 5 lb | 173 lb | 70.0 kg |
| 5′7″ (170 cm) | 81.1 kg | 12 st 11 lb | 179 lb | 72.1 kg |
| 5′8″ (173 cm) | 83.5 kg | 13 st 2 lb | 184 lb | 74.3 kg |
| 5′9″ (175 cm) | 86.0 kg | 13 st 8 lb | 190 lb | 76.5 kg |
| 5′10″ (178 cm) | 88.5 kg | 13 st 13 lb | 195 lb | 78.7 kg |
| 5′11″ (180 cm) | 91.1 kg | 14 st 5 lb | 201 lb | 81.0 kg |
| 6′0″ (183 cm) | 93.6 kg | 14 st 10 lb | 206 lb | 83.3 kg |
| 6′1″ (185 cm) | 96.3 kg | 15 st 2 lb | 212 lb | 85.6 kg |
| 6′2″ (188 cm) | 98.9 kg | 15 st 8 lb | 218 lb | 88.0 kg |
| 6′3″ (190 cm) | 101.6 kg | 16 st 0 lb | 224 lb | 90.4 kg |
| 6′4″ (193 cm) | 104.3 kg | 16 st 6 lb | 230 lb | 92.8 kg |
| 6′5″ (196 cm) | 107.1 kg | 16 st 12 lb | 236 lb | 95.2 kg |
| 6′6″ (198 cm) | 109.9 kg | 17 st 4 lb | 242 lb | 97.7 kg |
A BMI of 28 for women and men
The NHS uses the same BMI categories for women and men, so a BMI of 28 is overweight whether you are male or female. What differs is body composition: at the same BMI, women usually carry more body fat than men, and men tend to carry more fat around the waist.
BMI 28 for a woman
A 5′4″ (163 cm) woman with a BMI of 28 weighs about 74.0 kg (11 st 9 lb). To reach a BMI of 24.9 she would need to lose about 8.2 kg (1 st 4 lb). After the menopause, fat tends to move towards the waist, so a waist check is especially useful.
BMI 28 for a man
A 5′10″ (178 cm) man with a BMI of 28 weighs about 88.5 kg (13 st 13 lb). To reach a BMI of 24.9 he would need to lose about 9.8 kg (1 st 8 lb). Very muscular men can have a high BMI without excess fat, which is why waist size matters too.
Is BMI 28 different by age? No – adult BMI categories are the same from 18 onwards. Over 65, a BMI between about 23 and 28 is not usually a concern, and losing weight without trying should always be checked by a GP. Children need a BMI centile instead.
Health risks at a BMI of 28
At a BMI of 28, your risk of type 2 diabetes, high blood pressure, heart disease and joint problems is higher than in the healthy range, although it is lower than in the obesity range. The good news is that the risk falls as weight comes down: losing just 5% of your body weight can improve blood pressure, cholesterol and blood sugar.
BMI cannot tell fat from muscle, so it is best used with a second measure. NICE recommends a waist-to-height ratio: keep your waist to less than half your height.
What to do next
- Set a first goal of 5% weight loss. That is about 3.7 kg for a 5′4″ woman or 4.4 kg for a 5′10″ man at this BMI.
- Aim for 0.5–1 kg (1–2 lb) a week with a daily deficit of about 600 kcal – use the calorie deficit calculator.
- Move more: build up to 150 minutes of moderate activity a week plus 2 days of strength exercise.
- Use free NHS support: the NHS Weight Loss Plan app, or ask your GP or pharmacist about local weight management services.
Frequently asked questions
Is a BMI of 28 good?
A BMI of 28 is classed as overweight for most adults by the NHS. The healthy range is 18.5 to 24.9, so a BMI of 28 is above it.
Is a BMI of 28 overweight?
For most adults, a BMI of 28 is overweight. For South Asian, Chinese, other Asian, Middle Eastern, Black African and African-Caribbean adults, NICE classes it as obesity (class 1).
How much should I weigh to have a BMI of 28?
It depends on your height. A 5′4″ (163 cm) person would weigh about 74.0 kg (11 st 9 lb), and a 5′10″ (178 cm) person about 88.5 kg (13 st 13 lb). See the table above for every height.
Is a BMI of 28 the same for men and women?
Yes. The NHS uses the same adult BMI categories for men and women, so a BMI of 28 is overweight for both. Women usually carry more body fat than men at the same BMI.
How much weight do I need to lose from a BMI of 28?
To get to a BMI of 24.9, a 5′4″ woman would need to lose about 8.2 kg (1 st 4 lb) and a 5′10″ man about 9.8 kg (1 st 8 lb). Losing 0.5 to 1 kg a week, that would take roughly 8–16 weeks for the woman. Even a 5% loss brings health benefits.
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Medical disclaimer: this guide is general information for adults and is not a diagnosis or medical advice. bmicalculatornhs.net is independent and not affiliated with the NHS. Speak to your GP, pharmacist or another qualified health professional about your own health. Full disclaimer.