HBF Health spoke to high performance dietitian Sophy Porter to understand how you can work out whether you are in the healthy weight range.
1. Body mass index (BMI)
BMI is a simple way to work out an estimate of body fatness. It does not directly measure fat, as it only takes into account height and weight, but it is a useful screening tool to identify whether or not a person might have a weight-related health issue.
Athletes with higher amounts of muscle mass, women who are pregnant or lactating, children, adolescents and the elderly (who have lost muscle mass) are advised not to use the BMI. Therefore BMI is best used in healthy adults.
To calculate your BMI, you will need to know:
• Your weight in kilograms
• Your height in metres
• It is calculated by dividing your weight in kilograms by your height in metres squared (m2).
For example, Jo weighs 80kgs and is 1.83m tall.
His BMI can be calculated in the following manner: 80 / 1.832 = 23.89
Jo’s BMI is within the healthy weight range.
If you have a BMI of:
• Under 18.5 – you are underweight and possibly malnourished.
• 18.5 to 24.9 – you have a healthy weight range for young and middle-aged adults.
• 25.0 to 29.9 – you are overweight.
• Over 30 – you are obese.
2. Waist Circumference
Waist circumference is another simple measure that can be a good indicator of internal fat deposits, which can coat the heart, kidneys, liver and pancreas, and increase the risk of chronic disease. Again this measurement should only be used in adults to check the risk of developing a chronic disease. Measurements that indicate increased risks for children and teenagers have not yet been developed.
To find out your level of risk, it is important to measure your waist circumference accurately.
• Place the tape measure directly on your skin in line with your belly button.
• Breathe normally and take the measurement in centimeters
| Waist circumference | Women | Men |
| Increased risk | 80cm or more | 94cm or more |
| Substantial risk | 88cm or more | 102 cm or more |
Both of these measurements compliment each other. BMI will indicate your level of fatness, while waist circumference will shine some light on where the fat stored and whether you should pay attention to it.
Remember, even if your BMI is normal but you have a waist measurement above 94cm for men and 80cm for women, you may be at risk of serious chronic disease. So get measuring!
If you are concerned about your weight, it's a good idea to raise this with your GP, or see a dietitian to discuss your individual situation.
