What BMI Is Healthy? The Answer Will Surprise You…

Want to know what BMI is healthy? You have come to the right place. In this post we will tell you everything you need to know about BMI – as well as some surprising things you didn’t know. 

Let’s get started!

What Is BMI?

Measuring your body fat is important for maintaining a healthy lifestyle. One way to do this is by calculating your Body Mass Index (BMI) also known as BMI. To find out your BMI, divide your weight in kilograms by your height in meters squared. For example, if you weigh 70 kg and are 1.75 m tall, your BMI is 22.86 kg/m2.

BMI is a useful tool to determine if you are at a healthy weight for your height, or if you are overweight, underweight, or obese. Maintaining a healthy weight can decrease your chance of developing health issues, such as heart disease, diabetes, and certain types of cancer. However, it is important to note that BMI does not account for other factors that can impact your health, such as muscle mass, bone density, age, sex, and ethnicity. While some individuals may have a high BMI but a low body fat percentage, others may have a low BMI but a high body fat percentage.

Therefore, you should only use BMI as a preliminary screening tool for potential weight problems, rather than a diagnostic tool to assess your overall health. To get a more comprehensive picture of your health, you may want to consider other measurements like waist circumference, blood pressure, blood sugar, and cholesterol levels. It is important to consult with a medical professional before making any changes to your diet or exercise regimen based on your BMI.

BMI Is Calculated By…

Calculating your BMI can be done in various ways depending on the units of measurement you prefer. Whether you opt for a calculator, a chart, or an online tool, finding out your BMI is a simple task. Here are simple formulas for determining your BMI:

• If you use kilograms and meters, divide your weight in kilograms by your height in meters squared.
• If you use pounds and inches, multiply your weight in pounds by 703, and then divide by your height in inches squared.
• If you use stones and feet, multiply your weight in stones by 6.35 to convert it to kilograms and multiply your height in feet by 0.305 to convert it to meters.

Once you have the measurements in the proper units, use the first formula to calculate your BMI. It’s important to know your BMI as it indicates whether you are underweight, normal weight, overweight, or obese. 

BMI With Age Calculator 

If you want to determine what BMI is healthy, Calculating your BMI manually can be a little complex. It is easier to use a BMI with age calculator. Here are some links to online calculators:

• Smart BMI Calculator
• Calculator.net BMI Calculator 
• CDC BMI Calculator Child and Teen
• BMI Distribution by Age Calculator for the United States:

Factors that can affect BMI

Your BMI can be affected by a number of factors, including:

• Age: Your BMI may go up as you get older, because you lose muscle and gain fat. This can harm your health, even if your weight stays the same. To stay healthy, be active and eat well.
• Sex: Women have more body fat than men with the same BMI, because they need it for reproduction. Their body fat helps them balance their hormones and support their reproductive system.
• Ethnicity: Different ethnic groups have different body fat patterns and health risks linked to BMI. For example, Asian and South Asian people are more likely to get obesity-related diseases at lower BMIs than other groups. So, ethnicity matters when you try to find out what is a healthy BMI for you..
• Muscle mass: People with high muscle mass, like athletes, may have a high BMI but a low body fat percentage. This is because muscle weighs more than fat. But BMI does not tell the difference between muscle and fat. So, it may not be the best measure of health for muscular people.
• Developmental factors: Children and teens have different BMI ranges than adults, because they are still growing. Experts use BMI-for-age charts to check their weight status based on their age and sex. These charts help to monitor their health and spot any problems.
• Genetic factors: Some genetic conditions, such as Prader-Willi syndrome or Cushing’s syndrome, can make you gain weight and have a high BMI by changing your metabolism and hormone levels. These conditions are inherited and can cause serious health issues. Also, if your family has a history of obesity, you may be more likely to have these conditions.
• Physical activity: Physical activity can lower your BMI by burning calories and keeping your muscles strong. This is better than being lazy. Being active can make you healthier and happier. Plus, even a little bit of exercise can help you get to a healthy BMI.
• Diet: Eating more calories than you use can make you gain weight and raise your BMI. Eating less calories than you use can make you lose weight and lower your BMI. Also, the quality of your food affects your weight and health. Eating fruits, vegetables, whole grains, lean proteins, healthy fats, and fiber can keep your BMI in check.
• Environmental factors: Your environment can affect how you eat and move, which can affect your BMI. Things like the availability and cost of healthy food, the safety and access of places to exercise, the stress, pollution, and noise you face, and the culture and values of your community all play a role. By being aware of these factors, you can make better choices for your lifestyle and health.
• Social factors: Your social situation can affect your resources, opportunities, and choices that can influence your BMI and health. Things like your education level, income, job, social support, discrimination, and stigma all matter. By understanding these factors, you can overcome the challenges they pose and improve your well-being.

What Are the Healthy BMI Ranges?

According to the World Health Organization (WHO), the healthy BMI ranges for adults are:

• Underweight: less than 18.5
• Normal weight: 18.5 to 24.9
• Overweight: 25 to 29.9
• Obese: 30 or more

These ranges are based on how BMI affects the chance of dying from different causes. But BMI is not the only thing that matters for health. People from different backgrounds may face different health risks at the same BMI. For example, Asian people are more likely to get diabetes and heart disease than Caucasian people, even if they have lower BMIs. So, you should also consider other factors when you determine what BMI is healthy. These include how big our waist is, how high our blood pressure and blood sugar are, how much cholesterol we have in our blood, what diseases run in our family, how much we exercise, and whether we smoke or not.

What BMI is healthy for each age group?

A healthy BMI for adults over the age of 20 is between 18.5 and 24.9. However, there are some slight variations for different age groups.

Children and adolescents:

• 2 to 5 years old: 12.0 to 20.0
• 6 to 11 years old: 13.5 to 21.3
• 12 to 19 years old: 15.0 to 24.9

Older adults:

• 65 to 74 years old: 22.0 to 26.9
• 75 years old and older: 21.0 to 27.9

It’s important to note that these are just general guidelines. The best way to determine your ideal weight is to talk to your doctor

What BMI is Obese?

According to the World Health Organization (WHO), a BMI of 30 or more is considered obese. 

This means that a person’s weight is too high for their height, and they are at an increased risk for developing serious health problems, such as heart disease, stroke, type 2 diabetes, and some types of cancer.

Obesity is further divided into three classes:

• Class I obesity: BMI between 30 and 34.9
• Class II obesity: BMI between 35 and 39.9
• Class III obesity: BMI 40 or higher

As you can see, a BMI of 30 or higher is considered obese, and a BMI of 40 or higher is considered extremely obese. 

What is a normal BMI for a woman?

The World Health Organization (WHO) defines a normal BMI for women as a measure of their body fat based on their weight and height. Women with a BMI ranging from 18.5 to 24.91 are considered to have a normal BMI. For instance, a woman who is 65 inches (1.65 meters) tall would have a normal BMI if her weight falls between 111 and 150 pounds (50 and 68 kg). It is essential to maintain a healthy BMI range to avoid potential health risks associated with being underweight or overweight.

What are the health risks of having a BMI that is too high?

Obesity is not just a cosmetic issue, but a serious health threat that can affect your life in many ways. Having too much body fat can put you at risk of developing a number of diseases that can harm your heart, brain, blood vessels, and other organs. Some of the health problems that obesity can cause are:

• Heart disease: This is the number one killer in the United States, and obesity is one of its main causes. When you are obese, your heart has to work harder to pump blood around your body, and your blood pressure, cholesterol, and inflammation levels go up. These factors can damage your heart and increase your chances of having a heart attack or heart failure.
• Stroke: This is when a blood clot blocks the flow of blood to your brain, causing brain cells to die. Stroke is the fifth leading cause of death in the United States, and obesity is one of its major risk factors. When you are obese, your blood vessels become weaker and more prone to clotting, which can lead to a stroke.
• Type 2 diabetes: This is a chronic condition that affects how your body uses sugar for energy. When you are obese, your body becomes resistant to insulin, a hormone that helps to control your blood sugar levels. This can cause your blood sugar levels to become too high or too low, which can lead to serious complications such as heart disease, stroke, kidney failure, and blindness.
• Cancer: Obesity can also increase your risk of getting certain types of cancer, such as breast cancer, colon cancer, endometrial cancer, and kidney cancer. Scientists are still studying how obesity causes cancer, but they think that excess body fat may trigger inflammation and hormone changes that can make cells grow abnormally and form tumors.
• Other health issues: Obesity can also affect your health in other ways, such as causing sleep apnea (a condition where you stop breathing during sleep), asthma (a condition where your airways become inflamed and narrow), osteoarthritis (a condition where your joints become painful and stiff), and depression (a condition where you feel sad and hopeless).

Obesity can also have a negative impact on other aspects of your life, such as:

• Quality of life: Obesity can make it hard for you to enjoy everyday activities and hobbies. You may feel tired, uncomfortable, or embarrassed by your weight. You may also face discrimination or stigma from others because of your weight.
• Risk of injuries: Obesity can make you more likely to fall or hurt yourself. You may also have more difficulty recovering from injuries or surgeries.
• Life expectancy: Obesity can shorten your life span by several years. Studies have shown that people who are obese have a higher risk of dying prematurely than people who have a healthy weight.

As you can see, obesity is a serious health problem that can affect you in many ways. But the good news is that you can do something about it. By losing weight and maintaining a BMI that is healthy, you can lower your risk of developing these diseases and improve your quality of life. To find out what BMI is healthy for you and how to achieve it, you should talk to your healthcare provider and follow their advice.

What are the health risks of having a BMI that is too low?

Your body mass index (BMI) is a measure of how healthy your weight is for your height. But did you know that having a BMI that is too low can be harmful to your health? Here are some of the dangers of being underweight:

• Not getting enough nutrition. If your BMI is too low, you may not be eating enough food or the right kinds of food to meet your body’s needs. This can lead to malnutrition, which can affect your energy levels, muscle strength, and immune system.
• Weak and fragile bones. Your bones need calcium and other minerals to stay strong and healthy. If your BMI is too low, you may not be getting enough of these nutrients from your diet, which can increase your risk of osteoporosis. Osteoporosis is a condition that causes your bones to break easily.
• Low oxygen levels in your blood. Your blood needs healthy red blood cells to carry oxygen throughout your body. If your BMI is too low, you may not have enough iron in your diet, which can lead to anemia. Anemia is a condition that makes you feel tired, breathless, and pale.
• Problems with your reproductive system. If you are a woman with a low BMI, you may have problems with your menstrual cycle, hormones, and fertility. This can make it hard for you to get pregnant or have a healthy pregnancy.
• Weakened immune system. Your immune system helps you fight off infections and diseases. If your BMI is too low, your immune system may not work as well as it should, which can make you more prone to getting sick.
• More complications from surgery. If you need to have surgery, having a low BMI can increase your risk of problems such as wound infections and delayed healing.

Being underweight can also affect your mental and emotional well-being. You may face stigma and discrimination from others who judge you based on your appearance. You may also struggle with low self-esteem and confidence.

If you want to determine what BMI is healthy for you, talk to your doctor. They can help you find out if you have a healthy weight for your height and age, and give you advice on how to improve your health and well-being.

How to Maintain or Improve Your BMI?

My BMI is Healthy, What should I do to mantain it? 

You are doing a great job of taking care of your health and well-being. A healthy BMI means that you have a lower risk of developing many chronic diseases, such as diabetes, heart disease, stroke, and some cancers. It also means that you can enjoy a better quality of life, with more energy, confidence, and happiness.

To maintain your healthy BMI, you should continue to follow these tips:

• Eat a balanced diet that nourishes your body and mind. Include plenty of fruits, vegetables, whole grains, lean protein, healthy fats, and water in your daily meals. These foods provide you with essential vitamins, minerals, antioxidants, and fiber that support your immune system, digestion, brain function, and mood.
• Avoid unhealthy foods that can harm your health and weight. Stay away from processed foods, added sugars, saturated fats, trans fats, and excess salt. These foods can increase your blood pressure, cholesterol, blood sugar, and inflammation levels. They can also make you feel sluggish, irritable, and hungry.
• Limit your intake of alcohol and caffeine. These substances can dehydrate you, disrupt your sleep quality, and affect your appetite and metabolism. They can also interfere with your judgment and decision-making skills. If you choose to drink alcohol or caffeine, do so in moderation and not on an empty stomach.
• Practice portion control and mindful eating. Portion control helps you avoid overeating and consuming more calories than you need. Mindful eating helps you pay attention to your hunger and fullness cues, enjoy the taste and texture of your food, and appreciate the experience of eating. Together, they help you eat just enough to satisfy your needs and preferences.
• Eat breakfast every day and avoid skipping meals. Breakfast is the most important meal of the day because it kick-starts your metabolism, fuels your brain, and prevents you from bingeing later in the day. Skipping meals can slow down your metabolism, lower your blood sugar, and increase your hunger and cravings. Eating regular meals helps you keep your energy levels stable and your appetite under control.
• Snack on healthy foods such as nuts, seeds, fruits, yogurt, or hummus. These foods can provide you with extra nutrients, fiber, and protein that keep you feeling full and satisfied between meals. They can also help you curb your sweet tooth and boost your mood. Snacking on healthy foods can prevent you from reaching for unhealthy snacks such as chips, cookies, or candy.
• Drink water before and between meals to stay hydrated and reduce hunger. Water is essential for every cell in your body. It helps you flush out toxins, regulate your body temperature, lubricate your joints, and transport nutrients and oxygen. Drinking water before and between meals can help you feel more full and eat less. It can also help you avoid mistaking thirst for hunger.

My BMI is not healthy, what should I do?

If you have an unhealthy BMI (either too high or too low), don’t lose hope! You can take steps to improve it and lower your risk of health problems. To improve your BMI, you should follow these tips:

• Set realistic and specific goals for yourself. Having clear and attainable goals can help you stay focused and motivated on your journey to a healthier BMI. Your goals should be SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. For example: “I want to lose 5 kg in 3 months by eating 500 fewer calories per day and exercising 4 times per week.”
• Seek professional advice from a doctor or a dietitian if needed. A doctor or a dietitian can help you determine your ideal BMI range based on your age, gender, height, weight, body composition, and medical history. They can also help you design a personalized eating plan that meets your nutritional needs and preferences. They can also monitor your progress and adjust your plan as needed.
• Follow a healthy eating plan that suits your needs and preferences. A healthy eating plan is not a one-size-fits-all solution. It should be tailored to your individual needs and preferences based on your goals, lifestyle, and medical conditions. A healthy eating plan should include a variety of foods from all the food groups: fruits, vegetables, whole grains, lean protein, healthy fats, and water. It should also limit or avoid unhealthy foods such as processed foods, added sugars, saturated fats, trans fats, and excess salt. A healthy eating plan should provide you with enough calories, nutrients, and fiber to support your health and weight management.
• Increase your physical activity level gradually and consistently. Physical activity is vital for improving your BMI and overall health. It helps you burn calories, build muscle mass, strengthen your bones and joints, improve your cardiovascular and respiratory systems, enhance your mood and mental health, and prevent or manage many chronic diseases. Physical activity can also help you reduce stress, sleep better, and feel more confident and happy. 
• Monitor your progress and celebrate your achievements. Keeping track of your progress can help you see how far you have come and how close you are to getting to that healthy BMI. It can also help you identify what works for you and what doesn’t, and make adjustments accordingly. You can monitor your progress using various methods, such as weighing yourself, measuring your waist circumference, taking photos of yourself, recording your physical activity duration and intensity, or using apps or devices that track your steps, calories, heart rate, or distance. You should monitor your progress regularly but not obsessively, as weight fluctuations are normal and depend on many factors. 

What foods lower your BMI?

You can lower your BMI by eating a healthy diet and getting regular physical activity. A healthy diet is one that is low in processed foods and high in nutrient-rich foods. Processed foods are those that have been altered from their natural state, such as canned, frozen, or packaged foods. They often contain added sugars, fats, salt, and preservatives that can harm your health and weight. Nutrient-rich foods are those that provide you with essential nutrients, such as vitamins, minerals, fiber, and antioxidants. They can help you to maintain a healthy weight and reduce your risk of developing chronic diseases.

Some examples of nutrient-rich foods that can get you to a healthy BMI are:

• Fruits and vegetables: Fruits and vegetables are low in calories and high in fiber. Fiber can help you to feel full and satisfied with less food. It can also help you to digest your food better and prevent constipation. Fruits and vegetables are also a good source of vitamins, minerals, and antioxidants. These nutrients can help you to boost your immune system, protect your cells from damage, and prevent inflammation.
• Whole grains: Whole grains are a good source of complex carbohydrates, fiber, and protein. Complex carbohydrates are those that take longer to break down in your body, such as brown rice, oats, quinoa, and barley. They can help you to feel full and energized throughout the day. Fiber can help you to regulate your blood sugar levels and lower your cholesterol levels. Protein can help you to build and maintain muscle mass. Muscle mass helps to burn calories at rest, which can help you to lose weight.
• Lean protein: Lean protein sources, such as chicken, fish, and beans, can help you to build and maintain muscle mass. Muscle mass helps to burn calories at rest, which can help you to lose weight. Lean protein sources are also low in saturated fat, which can raise your blood pressure and increase your risk of heart disease. Lean protein sources can also provide you with essential amino acids, which are the building blocks of proteins in your body.
• Healthy fats: Healthy fats, such as those found in avocados, nuts, and seeds, can help you to feel full and satisfied. They can also provide you with essential fatty acids, which are the building blocks of fats in your body. Essential fatty acids can help you to regulate your hormones, improve your brain function, and reduce inflammation. Healthy fats are also important for the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K.

Does Drinking Water Lower BMI?

Drinking water may help you lower your BMI by helping you lose weight, according to some research. However, the exact mechanism and the amount of water needed are still unclear. Here are some possible ways that drinking water can help you lose weight and lower your BMI:

• Water can make you feel full and satisfied by filling up your stomach. This can prevent you from overeating and consuming more calories than you need. 
• Drinking water can help you increase your calorie burning and metabolism. Water can make your body work harder and faster by boosting your metabolism. Metabolism is the process of converting food and drink into energy. The higher your metabolism, the more calories you burn at rest, which can get you to a healthy BMI in no time. 
• Staying hydrated is essential for keeping your body clean and healthy. Without enough water, your body can’t get rid of the waste products that build up in your cells and organs. This can make you feel bloated, swollen, and heavy. By drinking water, you can help your body flush out the harmful toxins, shed the extra water weight and reduce your BMI.
• Water is a natural appetite suppressant and a healthy snack alternative. Sometimes, your body can trick you into thinking that you need food when you actually need water. By drinking water, you can avoid this mistake and save yourself from unnecessary calories. 
• Drinking water keeps your muscles and joints happy. When you work out, you sweat and breathe out water. If you don’t drink enough water, you may feel tired, crampy, and sore. This can ruin your exercise mood and results. Drinking water can help you keep your muscles and joints hydrated, boost your stamina and power, and avoid injuries. This can help you burn more calories and fat, and lower your BMI.
• Water boosts your mood and mental health. Dehydration can make you feel headache, tired, cranky, and sad. These feelings can affect your mental health and eating habits. Drinking water can help you feel better, less stressed, more rested, and happier. This can help you keep a healthy BMI.

Drinking water is a simple and effective way to improve your health and lower your BMI. However, it is not a magic bullet that will make you lose weight overnight. You still need to follow a balanced diet and a regular exercise routine to achieve a healthy weight and BMI.

Does fasting decrease BMI?

Fasting can help to decrease BMI, but it is important to note that it is not a magic bullet for weight loss. It is also important to talk to your doctor before starting any fasting regimen, especially if you have any underlying health conditions.

There are a number of different ways to fast, but they all involve restricting your food intake for a certain period of time. Some common fasting methods include:

• Intermittent fasting: Intermittent fasting involves alternating between periods of eating and fasting. For example, you might eat only during an 8-hour period each day and fast for the remaining 16 hours.
• Time-restricted feeding: Time-restricted feeding involves eating only during a certain time window each day. For example, you might eat only between the hours of 12pm and 8pm.
• Whole-day fasting: Whole-day fasting involves abstaining from food for a 24-hour period.

When you fast, your body breaks down stored glycogen for energy. Once the glycogen stores are depleted, your body begins to break down fat for energy. This process can lead to weight loss and a decrease in BMI.

However, it is important to note that fasting can also have some negative side effects, such as fatigue, hunger, and irritability. It is also important to make sure that you are getting enough nutrients from your diet when you are fasting.

If you are considering trying fasting to lose weight, talk to your doctor first. They can help you to determine if fasting is right for you and can provide guidance on how to do it safely.

Here are some tips for fasting safely:

• Start slowly and gradually increase the amount of time you fast.
• Drink plenty of water and other calorie-free beverages during your fasting periods.
• Eat a healthy diet when you are not fasting.
• Listen to your body and break your fast if you are feeling unwell.

If you experience any negative side effects while fasting, stop immediately and talk to your doctor.

So, Finally, What BMI is healthy?

BMI is a handy way to measure your body fatness and your health risk, but it is not the only one. You should also pay attention to other factors that affect your health, such as your waist size, your blood pressure, your blood sugar, your cholesterol levels, your family history of disease, your physical activity level, and your smoking status. By following a healthy lifestyle that includes a balanced diet and regular exercise, you can keep or improve your BMI and enjoy a longer and happier life.

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• Calories in eggs – good or bad?
• How to get weight loss motivation
• How to help someone with an eating disorder