In this article, you’ll learn how to use BMI as a tool to support your health and wellness without letting it mislead or harm you.

What is BMI?

Body Mass Index (BMI) is a simple measurement that calculates the relationship between your height and weight. You’ve likely encountered BMI at your doctor’s office or during a fitness assessment, as it’s a quick and cost-effective way to get a general idea of someone’s physical condition. To calculate it, divide your weight in kilograms by your height in meters squared (Weight (kg)/Height (m²)).

However, while it’s easy to use, BMI is not always accurate in assessing true health. Experts suggest thinking of it as a screening tool, rather than a diagnostic tool. This means that while it can serve as an initial reference point, it should not be the only factor determining your health status. Relying too heavily on BMI without considering other health metrics can lead to misconceptions.

Limitations of BMI

BMI is a basic comparison between height and weight, but it doesn’t provide insight into the makeup of your body. For instance, it doesn’t account for how much of your weight comes from muscle, fat, bone, or other tissues. While BMI can sometimes be useful as one piece of data in assessing health, it should never be the sole determinant of your overall wellness.

A study conducted in 2018 found that there’s often a discordance between BMI and body fat percentage. This means that someone with a high BMI might not have a high body fat percentage. For example, individuals with significant muscle mass or denser bones might be classified as “obese” based on BMI, despite having a healthy body composition. As a result, they may be unnecessarily advised to lose weight, which could be harmful.

On the flip side, someone with a BMI in the “normal” range might not receive necessary advice on improving diet and exercise, as their weight seems acceptable, even though they may have unhealthy levels of body fat or poor metabolic health.

How to Use BMI in a Helpful Way

Rather than treating BMI as the gold standard for health, use it as a starting point. If your BMI reading falls in the “underweight,” “overweight,” or “obese” range, see it as a signal to dig deeper. This could involve getting further tests such as bloodwork to check cholesterol or blood sugar levels, measuring body fat percentage, or reviewing your current diet and exercise routines.

Once you have a clearer understanding of your body composition and overall health, you can make appropriate lifestyle changes if needed. For instance, you may adjust your eating habits by incorporating more whole foods or focus on increasing your physical activity with strength training or aerobic exercises. Managing stress and improving sleep can also be crucial to your well-being.

The key takeaway here is that BMI is just one part of a bigger picture. To make meaningful health improvements, consider additional metrics and factors before making any drastic changes based solely on BMI.

The Final Weigh-In

Your body is far more complex than what one number on a chart can show. Wellness cannot be fully measured by BMI alone. Instead of allowing a single figure to define your health, take the time to understand your body as a whole. Your worth and well-being are much more than a number on a scale!