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For the simplest possible assessment of the relationship between a person's weight and height, such an indicator as the Body Mass Index (BMI) is used. Of course, it is not a perfect tool, as there are a number of limitations, but it allows for a quick identification of potential health risks caused by being underweight or overweight. So, what is BMI and how to correctly calculate the body mass index for women and men?
What is BMI?
To understand how to calculate the body mass index of a woman or a man, you first need to figure out what this indicator means. Calculating BMI makes it possible to determine whether a person has insufficient or excessive weight for their height. The tool is applied in most cases to evaluate the weight of an adult in order to identify possible health risks. Body weight deficiency can lead to the following consequences:- a weakened immune system, which becomes the cause of frequent infectious diseases;
- osteoporosis;
- anemia;
- menstrual irregularities, difficulties with conceiving a child;
- constant lack of energy, feeling of fatigue.
In cases of excess weight, especially obesity, the risk of developing chronic health problems increases:
- cardiovascular diseases (hypertension, heart attack, stroke, coronary heart disease);
- diabetes mellitus;
- cancers of the breast, endometrium, liver, prostate, gallbladder, ovaries, kidneys, intestines;
- musculoskeletal disorders (particularly affecting the knee and hip joints);
- respiratory dysfunction (shortness of breath, sleep apnea);
- increased risk of gallstones and more.
Features of BMI Calculation
The fastest way to determine a person’s BMI is by using an online calculator, where you need to fill in the fields with your data. It is also possible to calculate this indicator independently using a simple formula: BMI = weight/(height)². In this case, it is important to take height in meters and body weight in kilograms. The accuracy of the calculation will depend on how precisely the initial measurements are taken. To measure height, you need to stand straight without shoes, leaning your back against the wall (the heels, buttocks, shoulder blades, and back of the head should touch the wall, looking straight ahead). Place a book on your head and mark the spot, then measure the distance from the floor to the mark with a tape measure. To determine weight, you should weigh yourself in the morning on an empty stomach after visiting the restroom. The scales should be placed on a solid, flat surface. Example of calculation: A person’s height is 180 cm (1.8 m), and their weight is 75 kg. BMI = 75/(1.8)² = 23.15, rounded to 23.2. The obtained value should be compared with the WHO classification to determine the category. The figure 23.2 corresponds to a normal weight for this height. The BMI formula is universal, but it should be taken into account that with the same indicator, women usually have a higher body fat content, which is due to physiological and hormonal characteristics. This may be considered by a doctor when assessing individual health risks.
It is also important to know that after the age of 30–40, muscle mass gradually decreases while fat accumulates. Therefore, an elderly person with a “normal” BMI has a higher body fat percentage and associated risks than a younger person with the same body mass index.
BMI calculation is an important indicator, but it has a number of limitations:
- muscle and fat mass are not distinguished;
- it does not show the localization of fat deposits;
- it does not reflect differences by age and sex;
- it does not take into account the characteristics of ethnic groups.
Nutrition for Normalizing Excessive BMI
People suffering from excess weight are at risk of developing chronic diseases, including arterial hypertension, diabetes mellitus, and cardiovascular diseases. If BMI falls into the “obesity” category, it is necessary to normalize weight. In cases where the deviation from the norm is small, proper nutrition and physical activity will help. Recommendations:- Eat a balanced diet. Consume fewer high-calorie foods that contain a lot of sugar and fat. Minimize sodas, fast food, sweets, fatty foods. Add more fruits, vegetables, and grains to your diet.
- Eat regularly, at least 3 meals throughout the day to support good metabolism. Add healthy snacks, for example, fruits, vegetables, nuts, low-fat yogurts.
- Do not overeat. Portions should be small, eat slowly.
- Maintain a sufficient drinking regime. In some cases, the body may perceive thirst as hunger, so the amount of fluid should be adequate (at least 2 liters per day).
- Give up alcohol or minimize its consumption. Alcohol adds extra calories and disrupts normal metabolism.
- Lead an active lifestyle. Swimming, running, cycling, even simple walking will help burn extra calories, promote weight loss, and support health at the necessary level.
- Get more rest. The body needs full sleep; due to insufficient rest, the normal functioning of internal organs and systems is disrupted, and health problems arise.
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