Keeping a healthy weight is essential for overall health and well-being. Your weight is determined by a combination of factors, including your height, age, gender, and activity level.

One of the most accurate ways to determine if you are at a healthy weight for your height is to calculate your body mass index (BMI).

What is BMI?

BMI is a measure of body fat based on height and weight. The calculation is simple: BMI = weight in kilograms / height in meters squared. For instance, if you weigh 70 kilograms and your height is 1.70 meters, your BMI would be 24.2.

Below are the BMI ranges and what they mean:.

Below 18.5: Underweight
18.5 – 24.9: Normal weight
25 – 29.9: Overweight
30 or higher: Obese

Why is BMI important?

BMI is an important tool for assessing your overall health. It can help you determine if you are underweight, normal weight, overweight, or obese. Being overweight or obese can increase your risk of developing a variety of health problems, including:.

Heart disease
High blood pressure
Type 2 diabetes
Stroke
Certain types of cancer
Sleep apnea
Joint problems
Depression
Infertility

What are some other ways to measure body fat?

While BMI is a useful tool, it’s not perfect. It doesn’t always accurately reflect the amount of body fat someone has. Other methods for measuring body fat include:.

Waist circumference: Measuring the circumference of your waist can give you an indication of how much fat you’re carrying around your midsection.
Skinfold thickness: A trained professional can measure the thickness of your skinfolds in different locations around your body to estimate body fat percentage.
Bioelectrical impedance: This method involves passing a small electrical current through the body to measure body fat percentage.
Dual-energy x-ray absorptiometry (DEXA): A DEXA scan is a type of x-ray that can measure bone density, body fat, and muscle mass.

What should you do if your BMI is too high?

If your BMI falls in the overweight or obese range, it’s a good idea to take steps to lose weight. This can improve your overall health and reduce your risk of developing chronic diseases. Some strategies for losing weight include:.

Eating a healthy, balanced diet with plenty of fruits, vegetables, whole grains, and lean protein
Limiting your intake of processed foods, sugary drinks, and alcohol
Incorporating physical activity into your daily routine, such as walking, biking, or swimming
Strength training at least two days per week to develop lean muscle mass
Not smoking or using tobacco products
Getting adequate sleep and managing stress levels

What should you do if your BMI is too low?

If your BMI falls in the underweight range, it’s important to talk to your healthcare provider. You may need to focus on gaining weight in a healthy way. Some strategies for doing this include:.

Eating a diet that is high in nutrient-dense foods, such as whole grains, lean protein, healthy fats, fruits, and vegetables
Incorporating healthy fats, such as those found in nuts, seeds, avocado, and olive oil
Strength training to build muscle mass
Limiting your intake of processed foods and sugary drinks
In some cases, working with a registered dietitian or healthcare provider to develop a healthy meal plan

The bottom line

Calculating your BMI is a simple way to determine if you are at a healthy weight for your height.

If your BMI falls in the overweight or obese range, it’s important to take steps to lose weight in a healthy way to reduce your risk of developing chronic diseases. If your BMI falls in the underweight range, focus on gaining weight in a healthy way by eating a nutrient-dense diet and building muscle mass.