BMI Calculator

A BMI Calculator is a quick, simple, accessible and effective tool to give an indication of whether you are within a healthy weight range.

As the obesity levels in the global population increase, assessments of obesity are vital in order for you to understand your risk of obesity-related illnesses, such as type 2 diabetes, cancer and heart disease.

Let’s find out a little bit more about what BMI is, the BMI scale and, of course, let you use my handy BMI calculator to assess your weight.

BMI

BMI (or Body Mass Index) measures your weight compared to your height and provides a result within one of four scales. It has been designed to calculate body mass for men and body mass for women, so should not be used for children and is also not for use by pregnant women.

Although the BMI Calculator is a very useful indication of whether you are within a healthy weight range, it has been criticised for having limitations. A Review by Workplace Health and Safety found that it can both overestimate body fat in individuals with high levels of muscle mass and underestimate fat in older individuals who may have experienced muscle loss. It should therefore be used with this in mind by anyone in either of these groups but is still a useful obesity screening tool.

BMI Formula

The body mass index formula is a very simple calculation using an individuals height and weight:

BMI = weight (kg) / height (m2)

For example:

A 169cm (1.69 metres squared) female who weighs 57 kg would have the calculation 57/2.856 = 20.00

20 is this individual’s BMI and you would then assess where this sits on the BMI scale.

BMI Scale

Based on your height and weight, you would fall into one of the following weight categories:

Underweight - BMI less than 18.5

You are within the underweight range and may need to consume more calories in order to gain weight or see your GP for a check-up as you may have an underlying health condition.

Normal healthy weight - BMI between 18.5 and 24.9

You are within the ideal weight range and should focus on maintaining your weight.

Overweight - BMI between 25.0 and 29.9

You are in the overweight range and are at risk of weight-related diseases and of becoming obese. You should work towards reducing your weight to reduce risks to your health.

Obese - BMI between 30.0 and 39.9

You are in the obese category and at a high risk of obesity-related disease. You should work on achieving healthy weight loss at a realistic rate and check in with a medical professional.

Calculate BMI

Use this BMI Calculator to check which weight range you are within.

How to Reduce Your BMI

There are just three main actions you could take in order to reduce your BMI.

1. Exercise — regular exercise is vital in building lean muscle as well as the obvious additional calories burned through increased physical activity.

2. Follow a flexible, calorie-controlled diet, rich in protein and nutrient-dense — understanding how many calories you should consume in order to lose weight is fundamental to this and following a flexible diet will increase your chances of adherence and ensure you still get all the nutrients your body needs. Aim for 1.4g - 2g of protein per kg of body weight in order to encourage muscle building and assist in repair.

3. Track your food intake — this could be done in a diary or made simpler using a FitBit or MyFitnessPal. You cannot be sure of your calorie intake unless you track your food.

With these very simple lifestyle changes, you can reverse the risks associated with a high BMI. If you want to be supported and guided through this process, you can remove the guesswork and obtain a clear training and nutrition plan, tailored to you, by working directly with me.