Your body mass index, or BMI, is sometimes referred to as your body fat index. A slightly different measurement of body fatness is called body fat percentage, and this is a more accurate depiction of just how much body fat you have. Knowing your BMI will provide a general idea of where you stand compared to other individuals of the same age. Staying within the normal BMI category can help reduce your risk of developing obesity-related diseases, such as heart disease and type 2 diabetes.
Percentage vs. BMI
When calculating your body fat percentage, it often requires assistance from a doctor or experienced health professional. You can calculate your body fat percentage using hydrostatic weighing, bioelectrical impedance analysis or by using skinfold calipers. Around 15 percent is considered a normal body fat percentage for males while 20 percent is the standard for females, according to the Department of Health and Human Services. BMI is a less accurate interpretation of your body fatness, although it can give you a quick idea of whether you fall within the normal category or not.
BMI Categories
Your BMI falls within one of four categories -- underweight, normal, overweight or obese. The Centers for Disease Control and Prevention notes that people with BMIs less than 18.5 are considered underweight. A body fat index score between 18.5 and 24.9 is considered to be within the normal range. The overweight category encompasses BMIs between 25 and 29.9. A BMI of 30 or above puts you into the obese category.
Calculating BMI
The quickest and easiest way to determine your body mass index is by using an online BMI calculator, such as the one at the CDC's website. Alternatively, you can use the following BMI formula to get your answer. First, divide your body weight, in pounds, by your height squared, in inches. Next, take that answer and multiply it by a factor of 703 to get your BMI score. Athletes may have higher BMIs due to increased muscle mass, but this doesn't necessarily mean they are overweight or obese; your doctor can offer assistance in this case.
Lowering BMI
If you find yourself within the overweight or obese category, it's important to focus on burning this excess fat right away. You can lower your body fat index by making simple dietary and lifestyle changes. First, reduce your consumption of sugary foods and drinks, such as soda, to cut as many empty calories as possible from your diet. Next, start a daily exercise regimen that consists of about 30 minutes of moderately intense aerobic activity, as well as at least two days per week of resistance training.
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