The Body Mass Index (BMI) is a commonly used indicator for assessing individuals’ normal body weight considering their height. It is an easy method for determining whether someone is underweight, overweight, or has a healthy weight. BMI may not be an ideal marker for body composition, but it remains a useful way to assess risks associated with extra or insufficient body weight.
In India, where the obesity and lifestyle disease rate is on the increase, it is crucial to learn about BMI to ensure good overall health. This article outlines a step-by-step guide to using a BMI calculator.
Read on to find out more!
What is BMI?
BMI is a figure determined based on a person’s weight and height. It is an indirect marker of body fat and is used to sort people into various weight categories. Created by 19th-century Belgian mathematician Adolphe Quetelet, the method of calculating BMI is still among the most straightforward means of determining whether an individual is at a healthy weight.
The formula for BMI is:
BMI = Weight (in kg) / (Height)² (in m²)
For example, if your height is 1.75 m and your weight is 70 kg, then your BMI will be:
70 / (1.75)² = 70 / 3.0625 = 22.86
What are the Different BMI Categories?
Once you calculate your BMI, you can interpret the result using the following standard classification:
| BMI |
Weight category |
| Below 18.5 |
Underweight |
| From 18.5 to 24.9 |
Healthy weight |
| From 25 to 29.9 |
Overweight |
| 30 and above |
Obese |
The World Health Organization (WHO) defines these groups, which are used universally. Note that BMI does not account for differences in muscle, bone density, or fat distribution, and it may, therefore, be inaccurate for athletes, the elderly, or people with a high muscle mass.
How to Use a BMI Calculator: Step -by Step Guide
There are numerous free online BMI calculators in India. They make it easy by taking your weight and height and then calculating your BMI. Below is a step-by-step guide to using a standard BMI calculator:
Step 1: Measure Your Weight and Height
Weight: Measure your weight using a digital or spring scale. To obtain an accurate reading, you must stand still and remove any bulky clothing (e.g., shoes, jacket).
Height: Stand with your back to a wall, feet flat on the ground, and your back straight. You can measure your height with a stadiometer or measuring tape. Place the tape correctly, and the measurement is taken at eye level.
Step 2: Input Your Details into the Calculator
After obtaining your measurements, enter the height and weight into the BMI calculator. Most calculators ask for the weight in kilograms and the height in meters. If your measurements are in pounds and inches, you can either convert them to metric units or use a calculator that allows these units.
Step 3: Interpret Your Results
When you input your information, the calculator will provide you with the BMI value. Next, refer back to the above-defined BMI ranges (underweight, normal weight, overweight, or obese). Your interpretation typically looks like the following:
Underweight: A BMI level under 18.5 is probably an indication of not enough body fat. Underweight individuals can be susceptible to malnutrition, a lowered immune system, and other diseases.
Normal Weight: A BMI between 18.5 and 24.9 indicates that your body weight falls within a normal range. This is linked with reduced risk for health problems and peak well-being.
Overweight: A BMI ranging from 25 to 29.9 indicates that you might be overweight. Such persons are at increased risk of getting chronic diseases such as hypertension, type 2 diabetes, and cardiovascular disease.
Obese: A BMI of 30 or greater puts people in the obese group, substantially raising the risk of serious illnesses, such as heart disease, stroke, type 2 diabetes, and certain types of cancers.
Step 4: Act Based on Your Results
Being aware of your BMI can allow you to take corrective measures so that your health is improved or maintained. If you are overweight or obese, you may need to alter your diet, work every day, and visit your doctor for more detailed guidance.
Importance of BMI in Assessing Health
BMI plays an important role in determining the risk of various diseases associated with body weight. High BMI is an indicator of excess body fat, which may lead to an increased risk of heart disease, high blood pressure, type 2 diabetes, and specific types of cancer. Conversely, low BMI may point towards malnutrition, compromised immune systems, and bone health disorders.
For example:
Overweight and obesity are associated with elevated blood cholesterol, raised blood pressure, and an elevated risk of type 2 diabetes and other metabolic diseases.
Underweight people can experience problems such as anaemia, poor growth, and endocrine disorders.
In India, with increasing urbanization and lifestyle changes becoming common, diabetes, cardiovascular disorders, and hypertension are on the increase, which has made BMI a necessary screening method.
What are the Limitations of BMI?
Although BMI is widely used, it has its limitations. These include:
Doesn’t Separate Fat from Muscle: BMI cannot differentiate between lean body mass (muscle) and fat. For instance, athletes or those with more muscle mass might have a high BMI but not necessarily a surplus of body fat.
Doesn’t Account for Where the Fat is Distributed: BMI doesn’t consider the regions where the fat is distributed in your body. Fat around your stomach (visceral fat) is a greater risk for disease than fat in other areas.
Variation in BMI Cut-offs by Ethnic Groups: BMI cut-offs might not be the same for every ethnic group. For example, studies have established that people of South Asian origin (and hence those from India) might be at increased risk of conditions such as diabetes and heart disease even at lower BMI values. Some recommend that South Asians could be at greater health risk with a BMI as low as 23.
Despite such limitations, BMI is a practical measure for quickly determining overall health and identifying individuals who may need further evaluation.
Knowing and using a BMI calculator is an excellent initial step towards keeping your health and well-being in check. Calculating your BMI will help you better understand your weight category and take active measures to live a healthy life. If you belong to the overweight or obese group, it’s important to meet a healthcare expert for a complete health check-up.
Learning and monitoring your BMI, eating a balanced diet, and exercising regularly can go a long way in preventing chronic diseases and enhancing your lifestyle. In India, Star Health provides health plans that can cover people with health issues related to obesity, diabetes, and heart disease. You can also benefit from their Online Doctor appointment services.
Call us today and avail yourself of a health insurance policy that safeguards your well-being and finances!
