For many people, the daily struggle with their personal ideal weight is very real. The BMI – Body Mass Index – is the decisive factor here. The BMI was invented to find a category for different people.
According to the BMI calculation, these are divided into three different categories: underweight, normal weight and overweight. What do these classifications mean, what exactly does the BMI say and what can you do about a high body mass index? We will get to the bottom of these questions today.
Discover low-calorie breakfasts here
What exactly is BMI?
BMI, or body mass index, is a measure of the relationship between a person's weight and height. ( BMI history) It was developed as early as 1932 by Adolphe Quetelet! BMI is only a guideline, as it does not take into account an individual's characteristics and can often lead to false conclusions if you rely on it alone.
Body mass index is calculated using a simple formula:
‘BMI = body mass in kg divided by height squared’.
| Body weight | Category | BMI (kg/m2) |
| Underweight | Acute mortal danger | < 12 |
| Highly underweight grade II | < 13 | |
| Highly underweight grade I | 13 – 16 | |
| Inpatient admission recommended / Increasingly organic complications, Severe underweight | < 16 | |
| Moderately underweight | 16 – 17 | |
| Anorectic weight | < 17.5 | |
| Lightest underweight | 17 – 18.5 | |
| Normal weight | Normal weight | 18.5 – 25 |
| Overweight | Pre-obesity | 25 – 30 |
| Grade I obesity | 30 – 35 | |
| Obesity (requiring treatment) | Grade II obesity | 35 – 40 |
| Grade III obesity | > 40 |
Body mass index as a guideline for physical health?
So the BMI tells you which category you fall into. However, as we have already explained, after calculating your BMI, you often need a few more details to really say whether someone is overweight or not. For example, age and gender play a major role in interpreting BMI.
Men often have more muscle mass in relation to their total body mass than women – which is another reason why the normal weight for women differs from that for men. For senior citizens, the normal weight can be as low as 29 – this is because small fat reserves help the body to deal with illnesses in old age.
However, the BMI is not a guide to overall physical health. Problems do not only arise with being overweight or underweight. But that should be clear as day. That's why the BMI is a good guideline, but other factors should definitely be taken into account.
The BMI also doesn't take into account whether you do a lot of sports – nor does it take into account the body fat percentage. These missing parts often make the BMI inaccurate and in most cases need to be added to in order to provide valuable information.
3 reasons why my BMI is too high
If you are sure that you are not overweight, but your BMI still tells you that you are, there may be a few different reasons for this.
- 1. You have a lot of muscle mass
Muscle mass also means that you weigh more. This can confuse your BMI. If you do a lot of sport and therefore know that you have an increased amount of muscle mass, you should not be stressed if your BMI is increased.
- 2. Age certainly plays a role
For older people, an increased BMI is not a problem! Additional fat reserves are a good start for bridging illnesses. Therefore, the BMI value can also be up to 29.
- 3. Gender also plays a major role
Men are generally more muscular than women. Therefore, the normal weight for men and women is interpreted differently. For women, the normal weight is between 19 and 24, whereas for men, the normal weight is between 20 and 25.
Lose weight with the right diet
If you have an elevated BMI value and are thinking of losing weight, there are many good tactics you can use to approach this. Basically, it should be said that just because you have 5 kilos too many, your life is not over – everyone is beautiful in their own way! However, if you have health concerns and would like to lose weight, we have a few tips for you.
Nutrition is probably the most important factor in your plan. It is important that you eat a balanced diet. If you eat a balanced diet, losing weight will almost take care of itself. Often, it is enough for many people to simply eat more mindfully. This means: not too much! Simply cook or prepare a little less often, and you will automatically eat less. Many people also swear by the ‘oatmeal diet’! Furthermore, many people achieve successful intermittent fasting.
Exercise is also a very important factor in losing weight. Those who move live healthier. Exercise is proven to do more than just good for your body. You regulate your blood sugar, take care of your circulation, strengthen your immune system and keep your heart fit! You also prevent many diseases – a win-win situation.
What's more, you burn extra calories through exercise. Overall, a calorie deficit is the key to weight loss. This means that you consume fewer calories than you burn. The two numbers that make up your calorie requirement are called basal metabolic rate and active metabolic rate. Find out how to calculate your calorie requirement, basal metabolic rate and active metabolic rate here.
How you can start the day with the right nutrition
If you want to watch your figure from breakfast onwards, our products can help you very easily. Especially at breakfast time, you should make sure you eat a healthy meal and start the day consciously. If you start your day with a balanced, healthy breakfast, you will be full for longer and keep your energy levels up!
How about a low-calorie porridge, for example? Here you will find a delicious recipe:
This makes porridge one of the healthiest breakfast options. This is because the warm oatmeal is very easy to digest and the complex carbohydrates keep you full. It is topped with fresh fruit and spices. How can you not get your mouth watering?
But muesli shouldn't be ignored either – especially if you're trying to eat a healthy, low-calorie diet. A delicious Bircher muesli with low-fat yoghurt is a perfect way to start the day. And a healthy and tasty breakfast makes the rest of the day easier – we know this from experience 😉
