BMI Calculator

Get Your BMI + Walking Starting Point
years
Japanese-Style Interval Walking

Stop Chasing Steps.
Start Walking Smarter.

A simple interval-walking format developed through research at Shinshu University alternates 3 minutes of brisk walking with 3 minutes of easier walking. BMI Walk turns the rhythm into a guided, trackable experience.

3 min brisk + 3 min easy GPS tracking Voice coaching Progress tracking
Calculate My BMI → See BMI Walk App

Important: interval walking is not a guaranteed substitute for a particular number of daily steps, and BMI is a screening measure—not a diagnosis.

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BMI Walk●
CURRENT SESSION
03:00
NextBRISK
Distance2.8 km
Calories*184
WHY BMI WALK?

Don't Watch the Clock. Let the App Coach the Walk.

The interval method is simple. The app's job is to remove friction: tell you when to change pace, track your route and keep a record of your sessions.

🔊

Voice Coach

Automatic audio cues can announce when to change between easier and brisk walking.

📍

GPS + Timer

Track distance and keep your interval session running while you walk.

🔥

Calorie Estimate

Show an estimate based on relevant activity inputs; never present it as an exact measurement.

🎯

Goals + Streaks

Track sessions, walking time and progress to make consistency visible.

✦ HOW BMI WALK WORKS

A Smarter Way to Walk

Simple guided walking sessions designed to help you stay consistent, stay active and track your progress.

BMI Walk Create Profile
Let's get started
Tell us a little about yourself
Full Name Rahul
Mobile Number +91 XXXXX XXXXX
Email your@email.com
CONTINUE →
01

Create Your Profile

Create your BMI Walk profile with your basic details and get started with your walking journey.

GOOD MORNING Ready to Walk?
R
30:00 WALK SESSION
3 MIN EASY
3 MIN FAST
EASY → FAST → REPEAT
▶ START WALK
02

Start Your Walk

Start a guided walking session with simple Easy and Fast intervals to make your walk more structured.

WALK IN PROGRESS Keep Moving
LIVE
DISTANCE 2.8 KM
32:18 TIME
3,842 STEPS
♪
Voice Guidance Active "Go Faster"
🔒 Screen Locked Walk continues
03

Walk & Track

Keep walking while BMI Walk guides your session and tracks your distance, time and walking activity.

SCIENCE BEHIND THE METHOD

Inspired by Research From Shinshu University

Shinshu University describes interval walking as alternating 3 minutes of brisk walking with 3 minutes of gentle walking. Research protocols commonly prescribe repeated intervals on multiple days per week.

Shinshu UniversityDescribes interval walking as alternating 3-minute brisk and gentle walking periods.
Peer-reviewed researchStudies have investigated fitness, muscle strength, blood pressure and metabolic outcomes.
✓One Shinshu University description recommends at least 15 minutes of brisk walking per day within an interval-walking program.
✓A 2019 study found the amount of high-intensity walking time was an important determinant of improvements in physical fitness after interval walking training.
✓Research in adults with type 2 diabetes has reported improvements in glucose-related outcomes with interval walking, but study protocols and populations differ.
✓Current adult activity guidance still recommends at least 150 minutes of moderate-intensity activity per week, plus muscle-strengthening activity on 2 days.
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Frequently Asked Questions

Questions Before You Start

It is an interval-walking approach associated with research at Shinshu University that alternates periods of brisk walking and easier walking, commonly in 3-minute intervals.

General

No reliable evidence found in the reviewed sources supports a universal “2,000 interval steps = 10,000 regular steps” equivalence. BMI Walk should not make that claim. A stronger marketing message is that interval walking can create a more structured, higher-intensity stimulus without requiring users to chase a fixed step number.

General

Do not claim a universal 5× calorie-burn effect. Calorie expenditure depends on body mass, speed, duration, terrain and other factors. The app should show estimates, not guaranteed numbers.

General

No. BMI is a screening measure. A useful recommendation should also consider current activity, ability, goals and other relevant factors rather than assigning a fixed number of cycles from BMI alone.

General

No. You can perform interval walking with a normal timer. BMI Walk's value is convenience: voice cues, interval timing, GPS tracking, estimates and progress history in one experience.

General

Current CDC guidance says adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening activity on at least 2 days per week. Individual needs vary.

General

It is an interval-walking approach associated with research at Shinshu University that alternates periods of brisk walking and easier walking, commonly in 3-minute intervals.

No reliable evidence found in the reviewed sources supports a universal “2,000 interval steps = 10,000 regular steps” equivalence. BMI Walk should not make that claim. A stronger marketing message is that interval walking can create a more structured, higher-intensity stimulus without requiring users to chase a fixed step number.

Do not claim a universal 5× calorie-burn effect. Calorie expenditure depends on body mass, speed, duration, terrain and other factors. The app should show estimates, not guaranteed numbers.

No. BMI is a screening measure. A useful recommendation should also consider current activity, ability, goals and other relevant factors rather than assigning a fixed number of cycles from BMI alone.

No. You can perform interval walking with a normal timer. BMI Walk's value is convenience: voice cues, interval timing, GPS tracking, estimates and progress history in one experience.

Current CDC guidance says adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening activity on at least 2 days per week. Individual needs vary.