Monitoring your body mass index, or BMI, involves measuring your height once and using it together with your weight on any particular day to complete a simple calculation that provides an estimate of your body fat composition. It can be a convenient way to monitor your progress while dieting and/or exercising as you move from an under- or overweight category into the healthier normal range of BMI values.
Step 1
Determine you height by placing your back against a door frame or other tall, solid surface. Stand comfortably without shoes. Make a small mark on the surface opposite the top of your head. Measure with a tape measure or yard stick to determine your height in inches.
Step 2
Weigh yourself while wearing minimal or no clothing. Record the weight in pounds. Do this weekly to determine your weekly BMI. Use an accurate scale, and weigh yourself at the same time of day each time your weigh yourself.
Step 3
Multiply your height in inches times itself to determine your current BMI. Divide this into your most recent weight in pounds. Multiple the answer by 703 to get your BMI. For example: if you weigh 180 pounds and your height in inches is 72 inches, this would be your calculation: 72 x 72 = 5,184. 180 ÷ 5,184 = 0.0347. 0.0347 x 703 = 24.4 (your BMI).
Step 4
Compare your BMI score with those on the scale used by health agencies such as the Centers for Disease Control and Prevention and the National Heart, Lung, and Blood Institute (see Resources).
Tips and Warnings
- Consult with your doctor to determine exactly what the results imply for your individual health and how you can use BMI calculations to improve it. There are two categories of overweight in the BMI scale. You may be overweight if your BMI is between 25.0 and 29.9, and you may be obese if your BMI 30 or higher. Underweight is defined as having a BMI of less than 18.5. Healthy weight BMI lies between 18.5 and 24.9.
- If you know your weight in kilograms and your height in meters, use this formula: BMI = (weight) ÷ (height x height). If you have a very muscular body and/or if you are very athletic, your BMI may indicate you are overweight when in fact you are not. Also, if you are elderly or have experienced significant loss of muscle, your BMI may indicate you are more underweight than you actually are, according to the National Heart, Lung, and Blood Institute.
Things You'll Need
- Bathroom scale
- Tape measure
- Calculator
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