Body mass index (BMI) is a medical screening tool that calculates your body fat percentage by dividing your height by your weight. BMI is calculated by multiplying your weight in kilograms (kg) by your height in meters squared (m2).
BMI is usually associated with body fat — the higher the number, the more body fat you have — although it isn’t always correct. The BMI is not used to diagnose health. BMI and other tools and tests are used by healthcare providers to determine a person’s health state and risks.
Heart disease, stroke, and Type 2 diabetes can all be caused by excess body fat. Malnutrition may be linked to low body fat. The proper quantity of body fat aids in the absorption of vitamins and minerals. It also gives your body energy, aids in body temperature regulation, and protects your organs.
The usual BMI chart should not be used to determine a child’s or teenager’s weight. Consult your child’s physician about the ideal weight range for their age and height.
BMI Formula or Equation
The BMI (Body Mass Index) in (kg/m2) is equal to the mass in kilograms (kg) divided by the square height in meters (m):
- BMI(kg/m2) = mass(kg) / height2(m)
The BMI (Body Mass Index) in (kg/m2) is equal to the mass in pounds (lbs) divided by the square height in inches (in) times 703:
- BMI(kg/m2) = mass(lb) / height2(in) × 703
New BMI Formula or Equation (According to Oxford)
The presence of that exponent 2, despite the fact that our reality is three-dimensional, seems strange. You could suppose that the exponent should simply be 3, however, this does not correspond to the data. People don’t grow in a perfectly linear method, which has been known for a long time. An exponent of 2.5, They believe, may provide a better approximation to the actual sizes and shapes of healthy bodies. As an alternative to the usual BMI, They think the following formula is worth considering:
To calculate BMI Using weight in kg and height in meter:
- BMI = 1.3×weight(kg)/height(m)2.5
To calculate BMI Using weight in Pounds and height in inches:
- BMI= 5734×weight(lb)/height(in)2.5
BMI Table for Understanding Range & Catagory
The optimum BMI for most persons is between 18.5 and 24.9. The BMI calculation takes into account age, gender, height, and weight for children and young people aged 2 to 18.
|BMI Category||BMI Range|
|Underweight||18.4 and below||Malnutrition risk|
|Normal weight||18.5 – 24.9||Low risk|
|Overweight||25 – 29.9||Enhanced risk|
|Moderately obese||30 – 34.9||Medium risk|
|Severely obese||35 – 39.9||High risk|
|Very severely obese||40 and above||Very high risk|
Take a Look at the Picture
Chart for Adults and Older Person
BMI Chart for Child and Teenagers (According to CDC)
How to increase my weight if I’m Underweight?
Although being thin can often be beneficial, being underweight can be dangerous if it is caused by poor nutrition, you are pregnant, or you have other health concerns. So, if you’re underweight, consult your doctor or a dietitian. You may plan how to reach your ideal weight together.
Here are some healthy methods for gaining weight if you’re underweight:
- Eat more frequently. You may feel fuller faster if you are underweight. Instead of two or three large meals, eat five to six smaller meals throughout the day.
- Choose foods high in nutrients. Choose whole-grain bread, pasta, and cereals as part of a balanced diet, as well as fruits and vegetables, dairy products, lean protein sources, and nuts and seeds.
- Try smoothies and shakes. Avoid diet Coke, coffee, and other beverages with low calories and little nutritious value. Instead, make smoothies or nutritious shakes with milk and fresh or frozen fruit, and top with ground flaxseed. A liquid meal replacement may be indicated in rare instances.
- Take care while you drink. Some people discover that consuming fluids before to meals reduces their appetite. In that situation, sipping higher-calorie beverages alongside a meal or snack may be preferable. Others may benefit from drinking 30 minutes after a meal rather than during it.
- Make every bite count. Consume nuts, peanut butter, cheese, dried fruits, and avocados as snacks. Make a peanut butter and jelly sandwich or a wrap sandwich with avocado, cut vegetables, and lean meat or cheese for a bedtime snack.
- Top it off. Add extra calories to your foods by using cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
- Have an occasional treat. Even if you’re underweight, extra sugar and fat should be avoided. A slice of pie with ice cream every now and then is fine. However, most sweets should be nutritious in addition to caloric. Bran muffins, yogurt, and granola bars are all healthy options.
- Exercise. Exercise, particularly strength training, can help you gain weight by strengthening your muscles. Exercise might also increase your appetite.
Eating and Physical Activity for Weight Loss or Maintenance
What options might help you lose weight?
Changing your eating patterns is critical to losing and keeping weight off. To lose weight, you must consume fewer calories and expend more calories than you consume. Many people find it difficult to do this for an extended period of time. According to new research, keeping to an eating plan is more crucial than the type of diet plan you follow for losing and maintaining weight.
Follow a healthy eating plan
All of your food and beverage options are important. Eating well is a journey shaped by numerous factors, including your age, weight, metabolism, food choices, access to food, culture, and customs; gender; and the personal decisions you make over time. A healthy eating plan consists of the following components:
- vegetables, fruits, and whole grains such as brown rice, oats, and whole-wheat bread fat-free or low-fat dairy goods such as milk, yogurt, and cheese, and comparable products, for example, soy beverages
- shellfish, lean meats and poultry, eggs, legumes (beans and peas), almonds, seeds, and soy products are all good sources of protein.
- oils found in nuts, olives, and avocados, as well as olive and canola oils
A healthy eating plan also includes:
- ingesting fewer refined carbs, added sugars, and salt (sodium) limiting foods high in saturated fats and trans fats, such as those found in desserts and fried foods
- a range of healthful and healthy foods
- A healthy eating plan consists of a variety of nutritional foods.
Get regular physical activity
The American Physical Activity Guidelines, Second Edition External hyperlink (PDF, 14.2 MB) Regular physical activity is defined as at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking. Moderate-intensity aerobic activity causes your heart to beat faster and your breathing to become more difficult, but it does not overwork or overheat you. For the most part, this form of physical activity is risk-free.
Wheelchair aerobics and basketball are two examples of activities that people with physical limitations can participate in. Consult your doctor about the forms of physical activities that might be appropriate for your ability.
Before beginning the regular physical activity, consult your doctor if you have a health issue such as heart disease, high blood pressure, or diabetes. Your doctor can discuss the types and amounts of physical activity that would be appropriate for your lifestyle, interests, and talents.
What should I do to stay at a healthy weight?
According to a recent study, there are numerous reasons why it is difficult to maintain weight loss after decreasing weight. In addition to your metabolism slowing when you lose weight, your body requires fewer calories at your new, lower weight. Weight regain is also influenced by hormonal and other variables. People who have lost weight for a long time indicate that they must keep meticulous monitoring of their food intake and engage in vigorous physical activity. Some people who have attained a healthy weight may find it difficult to maintain their weight loss.
Keep track of your weight
Regularly weigh yourself. Keep a weight record to ensure that you are not regaining weight and that you are sustaining your weight loss.
Maintain your healthy eating plan
Continue to make healthy food choices, and make sticking to your healthy eating plan a habit for life. Find healthy food selections that you love and enjoy so that you can stick to your diet plan. A man consumes fresh fruit from a bowl.
Continue the regular physical activity
Maintain your usual physical activity schedule. Regular physical activity may help you avoid regaining lost weight. To avoid regaining weight, aim for at least 300 minutes of moderate-intensity physical activity every week. 9 Make regular physical activity a habit for life.
Participate in a weight-loss maintenance plan
If you were overweight or obese and lost weight, your doctor may encourage you to participate in a program to help you keep the weight off. The program may assist you in adhering to your healthy diet and regular physical exercise regimen, as well as tracking your progress.