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How useful is body mass index (BMI)?

Writer's picture: Emmanuel OforiEmmanuel Ofori

Updated: Oct 22, 2024

BMI: that mysterious number that’s supposed to tell you whether you’re perfectly healthy or if you should start panicking about your snack choices. But what exactly is it, and does it really deserve all the hype?


Understanding BMI

Back in the day, people used these awkward weight charts where you'd find your height and then slide your finger across to see your “ideal weight.” Then BMI came along to make things easier, taking your height, weight and age into a formula and calculating your number as if it was a gold standard for measuring your health status. This method was a calculated attempt at being everyone’s personal health guru but spoiler alert important elements like muscle mass and body composition aren’t factored in—but more on that later in the article. 


What’s considered a “healthy” BMI?The index ranges from 9 to 65. If your BMI lands between 18.5 and 25, congratulations, you’re in the "normal" zone—whatever that means. But between 25 and 30? Welcome to the “overweight” club. If your BMI is over 30, you’ve officially crossed into the “obese” category, and under 18.5? You’re underweight, my friend, and maybe need to grab a second helping of dinner. 


But here’s where it gets interesting: BMI isn’t always perfect accurate to match lifestyle or the big picture. For instance, it can’t handle pregnancy (it’s not ready for that kind of responsibility), and if you’ve got some solid muscle, BMI is going to be very confusing. Also, kids and older adults? Yeah, it’s not great at dealing with them either. But despite its quirks, BMI can still be useful because it generally shows that as your number rises, so does your risk of dealing with fun conditions like diabetes, arthritis, liver disease, certain cancers, high blood pressure, high cholesterol, and even sleep apnea. According to the World Health Organization, nearly three million people die every year from complications related to being overweight or obese. So, while BMI might be a little judgy, it’s not entirely wrong.


Is BMI still relevant?Maybe not as much as we thought. New research is showing that BMI sometimes misses the mark when it comes to measuring what really matters: metabolic health. That’s because health isn’t just about your height-to-weight ratio; it’s about how much body fat you have and where it’s hanging out on your body. Plus, BMI struggles to keep up with pregnant people, athletes, and the elderly, kind of like that one relative who’s always behind on the family group chat.


In fact, BMI doesn’t even take into account the differences in body composition between various racial and ethnic groups. It turns out, the numbers we use for BMI were mostly based on data from white populations. So, while the standard BMI cutoffs might work for some, they don’t necessarily apply to everyone. BMI tends to overestimate risk for Black individuals and underestimates risk factors for those of Asian descent. Imagine trying to fit everyone into the same size pants. BMI is kind of like that, and it doesn’t always work.


The bottom line. Is BMI perfect? No. But can it give you a rough idea of where you stand when it comes to health risks related to being overweight or obese? Yes. Think of it as the first stop on your health journey, not the final destination. 


If you found this helpful, make sure to share it with others who are just starting out. For personalized advice on achieving your fitness goals, I can help you with a tailored workout and nutrition plan. Let’s work together to optimize your routine and maximize your results. If you have any questions, leave them below. Thanks for reading!


Emmanuel Ofori

Your friendly neighbourhood fitness professional




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