Body Mass IndexUsing The BMI ChartBody Mass Index (BMI) determines your body fat percentage, based on your weight in relation to your height. It categorizes LEVELS of weight, and is used as a guide to determine ideal body fat percentage. It’s NOT a measure of your body composition, and neither does it take into consideration your bone structure, so use it as a guideline only and don't get too hung up on the numbers. Take a look at the BMI CHART from National Heart, Lung & Blood Institute to find your body mass index. Click Here for the BMI Table (opens a new window) Find your height in the left hand column of the chart, then follow that number across until you arrive at your weight. Note your Body Mass Index number. Here’s what your BMI number means and how it's catagorized: A BMI less than 19 classifies you as being underweight A BMI between 19 and 25 classifies you in the ‘healthy’ weight range A BMI between 25 and 30 classifies you as overweight A BMI of 30+ classifies you as obese So, for example if our friend, (we’ll call her Mary) is 5’4” and weighs 155 lbs., according to the chart, her BMI would be 27. That falls between 25 and 30, and categorizes Mary as being overweight. She’ll want to aim at reducing her BMI to a healthier reading of somewhere between 19 and 25 by losing body fat. For Mary, the BMI chart tells us that a healthy weight for her would be somewhere between 110 lbs. (on the lowest end) to 145 lbs. (on the high end). Some women will be surprised to find that although they fall within a healthy weight category, they may still need to lose belly fat. As women approach peri-menopause and menopause, weight distribution tends to shift more towards the midsection and tummy area – yes, I’m referring to that dreaded middle-age spread. After the age of about 35, women typically lose approximately ½ pound of muscle per year. As our muscle mass is decreasing, fat storage is increasing to the tune of approximately 1 ½ pounds of fat gained per year. Because of this shift in weight and body shape, (caused by the fat-storing hormone, estrogen), BMI may not be as accurate for women after menopause. Although the Body Mass Index has been used by health professionals for years, it does have it's limitations. It can’t accurately classify: Athletes, muscular people, body builders (it doesn’t differentiate between lean body mass and body fat), pregnant or lactating women, young children, those under 5 feet tall and frail, elderly people with very sedentary lifestyles. It also doesn’t take into account WHERE the fat is located on the body. Waist to hip ratio and waist circumference have been shown to be a more accurate measure of categorizing body fat percentage and assessing where your body fat is distributed. It’s fast and easy to do and is a good indicator of fat distribution. I suggest you measure your
waist to hip ratio
and
waist circumference
to get a more accurate picture of your health risk.
Waist To Hip Ratio – Measure Your Health Risk Waist to Hip ratio is a simple, but telling test you can do in the privacy of your own home using only a tape measure and a simple calculation to measure your personal health risk.
Waist Circumference for Women What’s the best waist circumference for women? Using only a tape measure, this simple measurement will help you determine what a ‘healthy’ waist circumference should be.
Calculate your Basal Metabolic Rate (BMR) Your Basal Metabolic Rate (BMR) and what affects it. How many calories does your body need daily to maintain your present weight?
Calculate Your Daily Calorie Intake For Weight Loss Once you know you’re BMR, you’ll need to know how many calories you’ll need to lose that excess belly fat. Here’s an easy method you can use to calculate your daily intake for weight loss - how many calories you need to get to your ideal body weight.
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