Definition | Chart | Ranges | History | Research | Problems | Alternatives
Are you concerned that your BMI is too high?
Should you be concerned?
In this article, you’ll learn about the BMI chart and how to understand your results.
I’ll also share with you a better alternative to BMI for assessing your health.
What Is BMI?
BMI is widely recognized as an essential marker of health.
But do you really know what it means and how to calculate it?
The BMI – short for “body mass index” – is calculated by taking your weight in kilograms and dividing it by height in meters squared.
BMI Chart
The BMI Chart above displays a range of BMI values for various heights and weights.
To find your BMI, identify your height on the left column, use the top row to see your weight, and meet the two points in the graph.
According to the BMI chart, a 5’8″ man should weigh between 130 and 165 pounds, and a 5’3″ woman should weigh between 105 and 140 pounds.
BMI Chart Ranges
The Centers of Disease control states that BMI “provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.”1
Here are the BMI ranges and the health status of each:
- Underweight = 18.5
- Normal = 18.5 to 24.9
- Overweight = 25 to 29.9
- Obese = 30 to 39.9
- Morbidly Obese = Over 40
For reference, according to BMI, a male who is around 5’8” should weigh between 130 and 165 pounds. A 5’3” woman should weigh between 105 and 140 pounds.
BMI Chart History
BMI was created in the 1800s.
It did not gain popularity until a study published in the Journal of Chronic Diseases in July 1972.
This study concluded that BMI is the best proxy for body fat percentage among ratios of weight and height.2 Major health organizations agree with this finding.
The Centers for Disease Control states that “BMI is a reliable indicator of body fatness for most people.” 3
Epidemiological studies, which are studies of large populations, often use BMI to predict the likelihood of disease.
While BMI may be acceptable for studying groups of people, its application to individuals is limited.
The BMI has numerous significant flaws, and much better options exist.4
BMI Chart Research
A large body of research suggests that people with higher BMIs are more prone to health-related complications.5
A review article published in the Lancet, which is a highly respected medical journal, showed a significant increase in cancer with a 5 kg/m2 increase in BMI.6
Being overweight or obese at age 40 is associated with a significantly increased risk of dying prematurely.7 BMI predicts diabetes, as well as a specialized blood sugar test.8 BMIs over 25 are linked to heart disease and high blood pressure.9
Some studies show that being underweight is also a risk for premature death, sometimes even more so than being overweight. These studies, however, did not exclude “sick” people, like those with cancer or emphysema, or people who smoke or use dangerous drugs, which often can cause weight loss.
No studies, to my knowledge, show healthy people with desirable body compositions die sooner than overweight people.
BMI Chart Problems
All of the BMI studies cited above were done across large populations.
Using that data and applying it to an individual without looking at the person’s overall health is a bad idea.
BMI calculations do not consider age, gender, frame size, muscle mass, or fat distribution. Subcutaneous fat (under the skin) does not appear to strongly predispose to disease. In contrast, visceral fat (in and between the organs) does.
Someone can have a normal BMI but still have a high visceral fat percentage and be at increased risk for diabetes & heart disease. On the other hand, a sumo wrestler with a high BMI but little visceral fat will be metabolically healthy.10
Additionally, as most people know, essentially all NFL running backs, most of whom sport 6-packs and sub-10% body fat, would be classified as obese under this system. Even a recreational athlete with slightly above-average muscle mass could be considered overweight.
Many doctors calculate patients’ BMI and make recommendations simply based on that number, which is a flawed approach for the reasons given above.
In fact, I just saw a patient for physique coaching who was 5’9″ and weighed 185 pounds.
Despite having a 33-inch waist, 11% body fat, and perfect cholesterol and blood sugar, his primary care doctor was concerned. The doctor told him he must lose 25 pounds if he didn’t want to get diabetes and heart disease!
BMI Chart Alternatives
1. Body Fat Measurement
While BMI is used as a proxy for body fat, it is a much better idea to just measure body fat. Health is generally better with lower body fat percentages regardless of the BMI, and this includes populations with documented diseases like diabetes.11
I recommend striving for maximum muscle mass and body fat below 15% for men and 23% for women. According to the American Council on Exercise, these numbers are within the “fitness range” of recommended body fat.
2. Waist-To-Hip Circumference
Since body fat is an essential indicator of disease risk, it should be considered.12 People with abdominal fat are at higher risk for heart disease and diabetes. 13 14 Aiming to reduce the ratio is better than trying to lower BMI.
In other words, if you just focus on losing weight, you may lose muscle and look like a shrunk-down version of your former self, but with the same risk of severe disease.
As always, looking at the big picture rather than focusing on a specific calculation to evaluate your chances of developing an obesity-related illness is essential.
I think Waist to Hip Circumference is definitely interesting, and I’ve seen some research more recently showing waist to height may also be a useful indicator. But as you say, for an individual, cross referencing a few different stats will create a much better picture of overall health and well-being. I’m excited to publish the “7 health markers” post you wrote soon.
I am also fond of the simple “Can you see your abs?” indicator of health.
What would be an ideal Waist to Hip ratio for a 5’10” male?
It should be less than one. In other words, your waist measurement should be less than your hip measurement.
Thanks very much. I’ve been tracking my body fat percentage for about a year now, but I’m just starting to pay attention to measurements. I’m not really sure what good benchmarks are … if your goal is anything other than being a Greek god.