You’ve probably heard of BMI, or Body Mass Index. It’s a number that compares your weight to your height. Many doctors still use it to talk about weight and health. But here’s the thing: BMI doesn’t tell the whole story.
In fact, it’s just the tip of the iceberg.
If you’re trying to understand your health better, especially if you're managing high blood pressure, blood sugar, or weight, there are other numbers and habits that matter even more.
Let’s break it down together.
1. Waist Size Tells You More Than BMI
BMI doesn’t show where your weight is. And where your weight sits on your body can make a big difference.
Carrying extra weight around your belly, also called visceral fat, is linked to higher risks of heart disease, diabetes, and high blood pressure. A tape measure around your waist may be a better tool than a BMI chart.
For most adults:
- A waist over 35 inches for women
- A waist over 40 inches for men
…can raise your health risks.
Tip: Measure around your waist just above your belly button, not your hips.
2. Muscle Mass Matters Too
As we get older, we naturally lose muscle. But muscle helps you move, balance, and even control blood sugar. Someone with a "normal" BMI might still have low muscle and higher health risks. And someone with a "high" BMI might be strong and healthy.
That’s why moving your body, lifting weights, or even using resistance bands can be so powerful, especially after age 60.
What’s a healthy body fat range?
Body fat percentage includes everything your body carries that isn’t muscle, bone, or water. While it varies by age and health conditions, here are general targets:
- Men: 18 to 24 percent body fat
- Women: 25 to 31 percent body fat
Tip: Some home scales estimate body fat, but they’re not always accurate. If you’re curious, ask your doctor if it’s worth checking at your next visit.
3. Your Labs Tell the Truth
Instead of focusing on BMI alone, ask your doctor about the numbers that matter most for your conditions, such as:
- A1C (for blood sugar)
- Blood pressure
- Cholesterol
- Triglycerides
These numbers give a real-time picture of what’s happening inside your body and how your habits are paying off.
Takeaways
BMI can be a starting point, but it doesn’t show the full picture. Your waist size, strength, energy levels, and health markers are just as important, if not more.
You are more than a number.
So the next time someone brings up BMI, remember this: it’s just the tip of the iceberg. Real health goes deeper. And you’re already on the right path by learning, moving, and caring for your body one day at a time.