What Should Your BMI Be and How to Calculate It

If you lead a healthy lifestyle chances are you've heard of or read about BMI and know how to calculate it.  And if you don’t, keep on reading - today’s article is for you.

In this post, we'll answer what BMI is and how it works. We'll also show you how to calculate your own BMI so that you can see where exactly you fall within the spectrum of healthy and unhealthy weight based on your height and weight. Let’s get right into it!

What's the BMI?

The BMI is an acronym for Body Mass Index which was developed by Adolphe Quetelet in the 1830s. It's not a direct measure of fat, but it's a reliable indicator of body fat for most people.

The BMI combines your weight in kilograms with your height in metres squared, to give you a single number that can be used to evaluate whether you are underweight, normal weight, overweight or obese based on criteria developed by the World Health Organization (WHO).

BMI is used to determine if you're underweight, normal weight, overweight or obese based on your age and sex:

- Underweight = less than 18.5 kg/m2 (or 40 lbs/ft2)

- Normal weight = between 18.5-24.9 kg/m2 (or 40-60 lbs/ft2)

- Overweight = 25-29 kg/m2 (60-70 lbs/ft2)

- Obese = 30 kg/m2 (or more than 100 lbs/ft2)

Calculating Your BMI

To calculate your BMI, you will need to know your height and weight.

- To calculate it using a calculator, type in the following:

(Height x Height) / ((Weight Kg)/(Height cm))

- To calculate it online visit this NHS calculator.

Use this tool as a starting point if you want to learn more about how BMI works or how it relates to health risks such as heart disease and diabetes.

What do the results mean?

To interpret BMI results, you can use the following guidelines:

BMI below 18.5: This indicates that a person is underweight, which can be associated with health risks such as malnutrition and a weakened immune system. If your doctor has told you that your weight is too low for your height, talk with him about ways to gain weight safely before trying any methods on your own.

BMI between 18.5 and 24.9: This is considered a healthy weight range and indicates that a person is within the normal weight range for their height.

BMI between 25 and 29.9: This is considered overweight, which can be associated with health risks such as high blood pressure, heart disease, and type 2 diabetes. A BMI in the overweight range means that you have a higher than the ideal proportion of body fat.

BMI of 30 or higher: This indicates obesity, which can be associated with a range of health risks, including heart disease, type 2 diabetes, high blood pressure, stroke, and certain types of cancer.

Limitations of the BMI Formula

It's important to remember that BMI is not a diagnostic tool. While it can provide some useful information about your health, it does have limitations. A person with a high BMI could have normal blood pressure and cholesterol levels, or vice versa.

For example, if someone has more lean muscle than the average for their height and weight, they might end up with a higher BMI score even though they're not overweight or obese – and this may be misleading if you think that means their health is at risk.

One of the common examples is muscular athletes who have higher BMIs than non-athletes because they tend not only to have more muscle but also less fat than most people do; however, this doesn't necessarily mean that being muscular makes them unhealthy!

In fact, many athletes have excellent blood pressure readings and low cholesterol levels despite having high BMIs due largely in part due to their level of physical activity which increases their metabolism rate allowing them to burn calories faster than the average person.

My BMI is high - how to lower it?

If your BMI is higher than the healthy range, there are several things you can do to lower it:

1. Manage your diet: Eating a balanced diet with healthy food choices, such as fruits and vegetables, whole grains, lean proteins, and healthy fats can help you lower your BMI. Also, monitoring your portion sizes and avoiding processed foods can be helpful.

2. Engage in physical activity: Regular exercise is important for reducing body fat and improving overall health. Engage in activities such as walking, jogging, cycling, swimming, or other forms of aerobic exercise.

3. Reduce sedentary time: Reduce the amount of time you spend sitting or lying down throughout the day. Try to stand up and move around every 30 minutes.

4. Get enough sleep: Getting adequate sleep is important for maintaining a healthy weight. Aim for at least 7-8 hours of sleep per night.

5. Stay hydrated: Drinking plenty of water can help with weight loss by helping you feel fuller and reducing cravings for sugary drinks.

It's important to note that small, sustainable changes over time are more effective than trying to make drastic changes all at once.

My BMI is low - how to increase it?

If you're looking to increase your BMI because you feel you're "skinny fat," or have a low body weight but a high percentage of body fat, there are several things you can do to help build muscle mass and improve your overall health:

1. Resistance training: Strength training exercises such as weight lifting, bodyweight exercises, and resistance bands can help you build muscle mass and improve your body composition.

2. Increase calorie intake: You need to consume more calories than you burn to gain weight. Ensure that you're eating enough calories from healthy foods, such as lean protein, complex carbohydrates, and healthy fats.

3. Consume protein: Protein is essential for muscle growth, and consuming it regularly will help you gain muscle mass. Aim to consume at least 1 gram of protein per pound of body weight.

4. Eat frequently: Eating more frequently throughout the day can help you consume more calories and maintain a positive calorie balance.

5. Get adequate rest: Getting enough sleep is important for recovery, as it allows your body to repair and build muscle tissue.

6. Be consistent: Consistency is key when it comes to making progress. Keep up with your healthy habits and give your body time to adapt.

It's important to note that a healthy BMI is not the only indicator of good health. Focus on building strength and muscle mass, rather than simply gaining weight. Consult with a healthcare professional before starting any new diet or exercise routine, especially if you have underlying health conditions.

Conclusion

We hope that this article has helped you understand the basics of BMI and its limitations. It's important to remember that, while a high BMI can be a risk factor for health problems like heart disease and high blood pressure, it does not tell us about a person's overall health or fitness level. Many factors beyond weight (such as muscle mass) affect how healthy someone is; therefore, we recommend using other measurements when determining whether or not an individual has reached an unhealthy weight level.