Where do I start?
Everyone has a different starting place. The first step is to identify the “You are Here” point on the map. So that begs the question, how do I do that? It starts by identifying the number you want to change that measures something about yourself. This allows you to check your progress over time and keep yourself accountable.
BMI Calculator
Enter your height (in feet and inches) and weight (in pounds) to calculate your BMI.
Understanding BMI
Body Mass Index (BMI) is a simple and widely used measure to assess whether your weight falls within a healthy range based on your height. It is calculated using the formula:
BMI = (Weight in pounds / (Height in inches × Height in inches)) × 703
For example, if you weigh 150 pounds and are 5 feet 6 inches tall (66 inches), your BMI would be approximately 24.2, which falls within the "normal weight" range.
BMI Categories
- Underweight: BMI less than 18.5
- Normal weight: BMI 18.5–24.9
- Overweight: BMI 25–29.9
- Obesity: BMI 30 or greater
Limitations of BMI
While BMI is a useful starting point, it has limitations and should not be viewed as the sole definitive measure of health. For instance:
- High Muscle Mass: Super fit individuals with significant muscle mass may have a higher BMI that categorizes them as overweight or obese, even though their body fat percentage is low.
- Extreme Athletes: Individuals at the lower end of the BMI spectrum, such as endurance athletes or those with naturally lean builds, might be categorized as underweight. However, they could be perfectly healthy due to high cardiovascular fitness, strong bone density, and optimal nutritional habits. BMI alone doesn’t account for these positive factors and can sometimes misrepresent their overall health.
As your BMI moves toward either end of the spectrum (very high or very low), more detailed measurements, such as body fat percentage or lean muscle mass, are needed to understand if you’re heading in the right direction. Tools like bioimpedance scales or professional assessments can provide a more comprehensive picture of your health.
Use BMI as a guideline, not the final word. Pair it with other metrics and a focus on overall well-being to get the best results for your health journey.
How often should I measure?
Ideally, once a day, and you’re using a fitness tracking app to see how these numbers progress over time, and they’ll give you helpful graphs and visuals to go along with it. You’ll find that even if you slip and have a day or two where you overeat a little and gain weight, if you’re adhering to your calorie deficit for 5 out of 7 days (example), you’ll still lose weight over the course of the whole week. Remember, this is your life now, so although you may have slip-ups, you have to remain consistent most of the time.
Where do I take it?
Goal weight will vary for everyone due to differences in height. But you should be shooting for a BMI of 18.5-24.9, anywhere in there is fine. Can you be 26 and be healthy? Yes, but you could still probably stand to lose X amount and be healthier. What about 17? Of course, but you could still stand to gain a little and also will still be healthier. But if you’re far outside those bounds, it’s time to get to work.