Health Tools

Keep a track of your present health status by getting acquainted with your Body mass index (BMI), waist circumference and waist –to- hip ratio through these simple easy to calculate health tools.

Also understand the normal ranges, interpretation of your scores and the associated health risks!





BMI is , that uses your height and weight. You can calculate your BMI by dividing your weight in kilograms by the square of your height in meters. In other words the algebraic expression for BMI is:


BMI = Kg / (m) 2


One variable BMI fails to consider is lean body mass. It is possible for a healthy, muscular individual with very low body fat to be classified obese using the BMI formula. If you are a trained athlete, your weight based on your measured percent body fat would be a better indicator of what you should weigh


For those unfamiliar with the “MKS” system, listed below are relevant unit conversion factors, and an example of English to metric unit conversion.



1 inch = 2.54 cm;                1 meter = 100 cm;              1 lb = 0.45359237 Kg


For example:

5 feet 8 inches = 5 ft (12 in / ft) + 8 in = 68 inches

68 in (2.54 cm / in) = 172.72 cm

172.72 cm (1 meter / 100 cm) = 1.7272 meters


139 lbs (0.45359237 Kg / 1 lb) = 63.0493853 Kg or rounded of to 63.05 kgs 


Body Mass Index Weight Categories and Conclusions

BMI Rating

Weight Assessment

Under 20 Men
Under 19 Women



Normal Weight




Obese (Class 1)


Obese (Class 2)

40 and above

Morbid Obesity





If your BMI is below 20:

This indicates a lean BMI, which means you have a low amount of body fat. If you are an athlete, this can be desirable. If you are not an athlete, a lean BMI can indicate that your weight may be too low which may lower your immunity. If your BMI and body weight are low, you should consider gaining weight through good diet and exercise habits, to increase your muscle mass.


If your BMI is between 20 and 24.9:

This indicates the ideal, healthy amount of body fat, which is associated with living longest, and the lowest incidence of serious illness. You need to maintain this weight status with balanced diet and regular exercise.


If your BMI is between 25 and 30:

You are considered “OVERWEIGHT” and should find ways to lower your weight, through diet and exercise. You are at risk for a variety of illnesses at your present weight. You should lose weight by changing your diet and exercising more.

If your BMI is between 30-34.99 – Obese (Class 1)

With a BMI of 30-34.99 you are considered to be obese (seriously overweight), and your risk of weight-related illness is significantly increased, especially if you have a larger than recommended waist circumference or any of the Weight Related Risk Factors. Ideally, see your doctor and consider reducing your weight by 5-10 percent. Such a weight reduction will result in considerable health improvements.

If your BMI is 35-39.99 – Obese (Class 2)

If you have a BMI of 35-39.99 your risk of weight-related health problems and even death, is severe. See your doctor and reduce your weight to a lower BMI.

If your BMI  is 40+ – Morbid Obesity

With a BMI of 40+ you have an extremely high risk of weight-related disease and premature death. Indeed, you may already be suffering from a weight-related condition. For the sake of your health it is very important to see your doctor and get specialist help for your condition.




Waist circumference and BMI are interrelated, but waist circumference provides an independent prediction of risk over and above that of BMI. This because body fat that accumulates around the stomach area poses a greater health risk than fat stored in the lower half of the body.

Waist Circumference – Gender

A man’s body is typically more “apple” shaped. He tends to collect fat around his waist and stomach area (beer belly). By contrast, women’s bodies are more “pear” shaped as they tend to collect fat on their hips, buttocks and thighs. People with “apple” body shapes are more prone to develop diabetes and heart disease than those with “pear” body shapes.

Measuring Your Waist Circumference

Measure your waist without holding the tape too tightly (or too loosely). As a rough guide, your waist is the narrowest part of your trunk, or approximately 1 inch above your belly button.

Waist Measurements – Healthy and Unhealthy


  • Waist circumference of over 31 inches (about 80cm) indicates slight health risk.
  • Waist of over 35 inches (about 90cm) indicates substantially increased health risk.

Waist to Hip Ratio


Waist-to-hip ratio (WHR) looks at the proportion of fat stored on your body around your waist and hip. Most people store their body fat in two distinct ways: around the middle (apple shape) and around the hips (pear shape).


  • Measure waist at the navel in men, and midway between the bottom of the ribs and the top of the hipbone in women.
  • Measure hips at the tip of the hipbone in men and at the widest point between the hips and buttocks in women.
  • Divide your waist size at its smallest by your hip size at its largest and you get a Waist-to-Hip ratio.

Waist to Hip Ratio – Measurements

  • Ideally, women should have a waist-to-hip ratio of 0.8 or less.
  • Ideally, men should have a waist-to-hip ratio of 1.0 or less.





Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s