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Official BMI Classification

Your body mass index, or BMI, is a good indicator of the amount of body fat you possess and your chronic disease disks, according to the Centers for Disease Control and Prevention. If your BMI falls outside of the normal, recommended range, it may be time to begin a weight-loss – or weight-gain – program to move toward a healthier weight. Although BMI is a fairly reliable indicator of body fat and disease risks in most people, it isn’t as accurate for very muscular individuals -- such as athletes –because BMI doesn’t account for body composition, including muscle mass.

  1. Calculating BMI

    • Using just your height and body weight, you can determine your body mass index. First, multiply your weight in pounds by 703, and then divide that number by your height in inches. Finally, divide by your height in inches once again. For example, a 120-pound woman who is 5 feet, 3 inches tall has a BMI of 21.3. You can also use on online BMI calculator to quickly calculate your body mass index.

    Underweight

    • If your BMI is less than 18.5, you’re classified as underweight, notes the National Heart, Lung and Blood Institute. Being underweight means you’re at risk for developing certain health complications. A 2008 issue of “Today’s Dietitian” reports that underweight individuals are prone to nutrient deficiencies, osteoporosis, anemia, weakened immune systems, low muscle mass, hair loss, disrupted hormone regulation and pregnancy complications in women. If your BMI is in the underweight category, try slightly boosting your intake of calorie-rich, nutrient-dense foods. Examples include nuts, seeds, nuts butters, soy butter, avocados, olives and hummus. You can also add powdered milk to soups, beverages and dairy foods.

    Normal Weight

    • Normal-weight BMIs are between 18.5 and 24.9, according to the National Heart, Lung and Blood Institute. If your BMI falls within this normal range, you’re at a healthy weight and have a lower risk for developing chronic diseases, such as heart disease and diabetes. You can reduce your disease risks further and eliminate unwanted, gradual weight gain by exercising regularly. The 2008 Physical Activity Guidelines for Americans suggest getting 2.5 to 5 hours of aerobic exercise each week, and participating in strength-training exercises – such as weight training – at least two times weekly.

    Overweight and Obese

    • You’re classified as overweight if your BMI is 25 to 29.9, and obese if your body mass index is 30 or greater, the National Heart, Lung and Blood Institute reports. If you’re an athlete with lots of muscle mass, see a doctor to help determine your body composition and individualized chronic disease risks. To lose weight safely and effectively, reduce your current intake by 500 to 1,000 calories a day to lose 1 to 2 pounds per week, suggests the Centers for Disease Control and Prevention. Regular exercise also helps you shed excess body weight and burn fat. A 2009 review published in “The Ochsner Journal” recommends overweight and obese individuals participate in 45 to 60 minutes of physical activity most days of the week.

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