The body fat, or body mass, index is a measure of the ratio of your height to your weight as a predictor of overall fatness and possible health risks. The normal healthy range is between 19 and 25, while 25 to 30 is considered overweight and 30 to 35 is considered obese. A body mass index, or BMI, over 35 is considered seriously obese.
Step 1
Stand tall and straight, in your bare feet, with your back against the wall. Place the flat end of the ruler on top of your head and the end of the ruler against the wall.
Step 2
Mark the spot where the ruler meets the wall with a grease pencil or a piece of masking tape.
Step 3
Measure the height of the mark with the measuring tape. If you do not have a meter tape, use a foot tape and convert inches to meters. To do this, multiply your height in inches by 2.54. Divide the result by 100. Example: 69 inches x 2.54 = 175.26/100 = 1.75 m.
Step 4
Square your height to get part of the BMI equation. Example: 1.75 x 1.75 = 3.06 m.
Step 5
Weigh yourself on the scale and record your weight. For the best results, weight yourself as close to naked and as early in the day as possible.
Step 6
Divide your weight in pounds by 2.2 to convert to kilograms. Example: 150 / 2.2 = 68.2 kg.
Step 7
Divide your weight in kilograms by your height squared. Example: 68.2 / 3.06 = a BMI of 22.3, which is in the normal range.
Tips and Warnings
- BMI measurements do not work for everyone. People with a lot of muscle mass, such as athletes, may register as overweight because the muscle contributes significantly to their weight. If you are an athlete, always supplement the BMI number with additional information such as with a body fat scale. If you are not an athlete, your BMI number is over 25, consider a weight loss program to reduce that number. If you BMI is over 30, discuss the health risks with your physician concerning obesity-related illnesses such as osteoarthritis, heart disease and diabetes.
Things You'll Need
- Ruler
- Masking tape or grease pencil
- Measuring tape with meters
- Scale
- Calculator
References
- "Personal Trainer Manual"; American Council on Exercise; 2000
- "Physiology of Sport and Exercise"; Jack H. Wilmore, PhD. & David L. Costill, PhD.;1999
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