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How Can I Calculate My BMI & My BMR?

Knowing your Body Mass Index (BMI) can help you make sure your weight is within a healthy range. According to the Centers for Disease Control and Prevention (CDC), BMI is an effective way to assess levels of body fat when other, more precise measurement options are not readily available. Your basal metabolic rate (BMR) tells you how many calories your body needs each day to stay alive while at rest. Knowing your BMR can help you regulate your daily caloric intake to maintain a healthy weight.

  1. How to Calculate Your BMI

    • Calculate your BMI by dividing your weight in pounds by your height in inches squared. Take the result of your calculation and multiply it by 703 to get your BMI. If you use the metric system, divide your weight in kilograms by your height in meters squared to get your BMI. Do not forget to convert your height to meters from centimeters by dividing your height in centimeters by 100. BMI calculations are the same regardless of age or sex.

    How to Calculate Your BMR

    • Convert your weight in pounds to kilograms by dividing your weight in pounds by 2.2. Convert your height in inches to centimeters by multiplying your height in inches by 2.54.

      If you are male, calculate your BMR by using the following formula: 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) -- (6.8 x age in years).

      If you are female, you can calculate your BMR using this formula: 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years).

      Do not forget to perform the calculations inside the parentheses first before finishing the rest of the math in the equation.

      Once you have your basic BMR, you can calculate your average daily calorie needs to maintain your current weight by multiplying your BMR by a modifier based on your activity level.

      If you get little to no exercise or are bedridden, multiply your BMR by 1.2. If you get light exercise one to three days a week, multiply your BMR by 1.375. If you engage in moderate exercise three to five days a week, multiply your BMR by 1.55. Very active individuals who partake in vigorous exercise six to seven days a week should multiply their BMRs by 1.725. Professional athletes and those who train extremely hard one to two times a day are considered extra active and should multiply their BMRs by 1.9.

    Importance of BMI and BMR Measurements

    • According to the CDC, a BMI between 18.5 and 24.9 is considered normal. If your BMI falls in this range, focus on eating healthy and maintaining your weight by multiplying your BMR by the activity modifier that best describes your physical activity. Strive to consume the calories you need each day to maintain your current weight.

      If your BMI is below 18.5, you are considered underweight. Being underweight does not mean you are healthy. Underweight individuals face many of the same health problems that overweight and obese individuals face. Consult with your doctor to rule out any health issues that may be causing you to lose weight and talk about ways to raise your weight and body fat to healthy levels.

      If you have a BMI between 25.0 and 29.9, you are considered overweight by CDC guidelines. Although BMI is not always reliable in cases of athletes and heavily muscled people, check with your doctor to make sure your weight is not putting you at risk for health problems.

      A BMI of 30.0 or above indicates obesity according to CDC guidelines. See your doctor to devise a diet and exercise plan that will help you lose weight and reduce your risk of heart disease, diabetes and other illnesses. To lose weight, you will need to consume fewer calories than your BMR multiplied by your activity modifier. You can also increase your activity level to burn more calories than you are consuming.

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