Tracking key health metrics can help you understand your overall wellness and identify potential areas for improvement. Our BMI Calculator is a great starting point, but it's important to understand what BMI measures and its limitations.
Body Mass Index (BMI)
BMI is a simple calculation using your height and weight:
BMI = weight (kg) / (height (m))²
Or for imperial measurements:
BMI = (weight (lbs) / (height (in))²) × 703
BMI categories:
- Underweight: BMI less than 18.5
- Normal weight: BMI 18.5–24.9
- Overweight: BMI 25–29.9
- Obese: BMI 30 or greater
Limitations of BMI
BMI doesn't distinguish between muscle and fat. Athletes with high muscle mass may have a high BMI without excess fat. Elderly individuals may have a normal BMI but low muscle mass (sarcopenia).
Waist-to-Hip Ratio
This measurement helps assess fat distribution, which is important because abdominal fat is more strongly linked to health risks than fat stored elsewhere.
To calculate:
Waist-to-Hip Ratio = Waist circumference ÷ Hip circumference
Healthy ranges:
- Men: 0.9 or less
- Women: 0.85 or less
Body Fat Percentage
This provides a more accurate assessment of body composition than BMI. Healthy ranges vary by age and sex:
- Essential fat: 2-5% (men), 10-13% (women)
- Athletes: 6-13% (men), 14-20% (women)
- Fitness: 14-17% (men), 21-24% (women)
- Average: 18-24% (men), 25-31% (women)
- Obese: 25%+ (men), 32%+ (women)
Measurement Methods
Body fat can be measured through skinfold calipers, bioelectrical impedance scales, DEXA scans, or hydrostatic weighing. Each method has varying degrees of accuracy.
Other Important Health Metrics
While we don't yet have calculators for these (coming soon!), these metrics are important to monitor:
- Blood pressure: Normal is less than 120/80 mmHg
- Resting heart rate: 60-100 bpm for adults (lower for athletes)
- Cholesterol levels: LDL ("bad" cholesterol) should be below 100 mg/dL
- Blood sugar: Fasting glucose should be below 100 mg/dL
Putting It All Together
No single metric tells the whole story about your health. Consider:
- How you feel (energy levels, sleep quality, mood)
- Physical performance (strength, endurance, flexibility)
- Blood work results from your doctor
- Multiple body composition measurements
Use our BMI Calculator as a starting point, but consult with a healthcare professional for a comprehensive health assessment.
Future Health Calculators
We're working to add more health calculators, including:
- Body fat percentage calculator
- Calorie needs calculator
- Macronutrient calculator
- Heart rate zone calculator
Remember that health metrics are tools for awareness, not definitive judgments of your worth or health. Use them to track trends over time and make informed decisions in consultation with healthcare professionals.