Your body mass index is a calculation used to determine whether you are at a healthy weight. Medical professionals use BMI as a quick diagnostic tool to screen for people who are overweight or obese. Tracking your BMI is a useful way to follow your weight-loss progress and stick with a fitness program.
BMI Calculation
To calculate your BMI, measure your weight in pounds and your height in inches. Use the following formula: BMI = [weight/(height-squared)] x 703. For example, a 160-lb. man who is 66 inches tall would have a BMI of [160/(66-squared)] x 703 = 25.82. An online calculator, such as the one offered by MayoClinic.com, can do this calculation for you.
Use your BMI to interpret whether your weight is healthy. A BMI below 18.5 indicates that you are underweight. A score between 18.6 and 24.9 means that you are a normal weight, while 25.0 to 29.9 indicates that you are overweight. The CDC classifies people with a BMI greater than 30.0 as obese.
Limitations
While the BMI calculation provides a useful benchmark for determining healthy weight, it is not accurate for everyone. Very muscular people tend to have high BMI scores because muscle weighs more than fat. Thus, a healthy, muscular man might have a BMI that indicates he is overweight. BMI calculations under-report obesity in women ages 20 to 33. Use caution when interpreting BMI results, and consider asking your physician to perform a body fat assessment for more accurate information.
Setting Goals
As an adult, your height will not change, making weight loss the only way to lower your BMI. Set a BMI goal that falls within the healthy range of 18.6 to 24.9. Set other goals that address your nutrition, physical activity level or lifestyle. Keep goals realistic and set a time limit to help yourself stay on track. Determine your estimated daily caloric need using a calorie calculator. To lose 2 lbs. per week, deduct 1,000 calories from this estimate. This caloric deficit can come from a combination of dietary changes and physical activity.
Nutrition
Eat a balance of healthy fats, lean proteins and complex carbohydrates. Aim to eat six servings of grains each day, with three servings from whole-grain sources. Eat three servings each of fruits and vegetables to provide your body with healthy nutrients. Choose lean protein from plant and animal sources, eating 5 or 6 oz. each day. Limit your consumption of fat, processed foods and high-calorie snacks.
Physical Activity
Adults should engage in 30 minutes of moderate-intensity exercise at least five days per week. Moderate-intensity exercise includes brisk walking, yard work, swimming or cycling. Split your physical activity into 10-minute segments if your schedule is busy.
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