It is a standardized ratio of weight to height, and is often used as a general indicator of health. This does not measure the percentage of body fat.

BMI can be calculated by dividing your weight (in kilograms) by the square of your height (in meters).

A BMI between 18 and 23 is considered normal for adults.

BMI =   Weight (kg)

Height (m2)

BMI (kg/m2) Classification Risk of health problems
< 18 Under weight Increased
18 – 23 Normal weight Least
23 – 25 Over Weight Increased
>25 Obese High

If BMI is less than 18kg/m2, it is considered under weight. Some common causes:

  • Infrequent meals
  • Eating disorders (anorexia and bulimia)
  • Illnesses – Tuberculosis, cancers, diabetes and infections such as HIV
  • Stress, anxiety and depression
  • Hyperthyroidism

If your BMI is between 23 – 25 kg/m2, it is considered over weight.

This condition is seen commonly in countries and situations where there is plenty of food stock and people lead a sedentary life style

Some common causes:

  • Over eating
  • No or limited physical exercise
  • Eating junk food
  • Hypothyroidism
  • Stress

Excess body fat has accumulated to an extent that it may have an adverse effect on your health and wellbeing leading to a reduced life expectancy.

You are considered obese in the following situations:

  • Waist circumference

    Measuring Tape Position for Waist (Abdominal) Circumference
    > 89cm in males
    > 79cm in females

  • Waist – hip ratio 

    > 0.8 in males
    > 0.7 in females

  • BMI

    more than 25kg/m2 is considered obese.

    (*A BMI calculator)

  1. Physical activities You need to move to burn those calories, to keep your body “oiled” and toned up. Regular, moderate, daily physical activity help you maintain and improve body fitness.
    Play: Find an activity you really enjoy like dancing, swimming or cycling.
    Walk 30 minutes away from your house and then return: Walking is one of the best forms of exercise and almost anyone can do it. It improves your flexibility and balance. You become more positive and energetic.
    Integrate little walks and activities into your daily routines: Run small errands without your car. Park in the far corner of the parking lot. Walk two flights up and three flights down in multi-story buildings.
    It is important to remember that all women do house work and this is not considered exercise.

  2. Sleep earlier. Improve your sleeping habits: your body heals and repairs itself and does its regulatory job while you’re snoozing.

  3. Eat more vegetables and fruits, cut down on red meat, salt and sugar. Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases and helps in cholesterol regulation and proper bowel function.
    Emphasize vegetables in your meals, and choose fruits for snacks or dessert. Choose fruits and vegetables that make a rainbow of at least 3 different colors. At least have five varieties of fruits or vegetables.
    Include dark green leafy vegetables every day.
    The brightest and deepest colors indicate the highest levels of nutrients specially vitamins.
    Eat a variety of plant parts: leaves, stems, roots, flowers and fruit.
    Stop eating processed and junk food.

  4. Keep your self stress free. If you have fears or problems, talk to someone whom you trust.

  5. Drink water You should drink at least ten glasses of water per day. A large proportion of our body is composed of water & it’s a fundamental need to all living beings for all body functions.