In the nutrition and fitness world, it’s easy to get overwhelmed with all the different formulas and terms used. Whether we’re talking about sets, reps, nutrient timing, body fat percentage – the list goes on – things can get confusing fast. One term, in particular, gets tossed around a lot but many people aren’t sure what it means: body mass index (more commonly known as BMI). Is it another word for “weight?” Is it something completely different? We’re here to explain what it is and how to use a BMI calculator for men.
What is BMI?
In a nutshell, BMI is a measurement that tells you if you’re over- or underweight for your height. It’s arguably the easiest way to determine whether you need to get in shape; it is not your weight – it’s a rough estimate of the amount of fat you carry. The higher your BMI, the more body fat you have.
The concept of BMI has been around since the early 1800s. In 1832, a Belgian polymath named Adolphe Quetelet came up with the equation to determine the average human proportions using height and weight. It was originally used as a way to track the health of populations as opposed to individual health. Because of its inexpensive and fast nature, however, BMI gradually became all the rage among doctors and trainers – hence the height-weight chart that’s probably hanging in your doctor’s office or the gym locker room.
The Importance of BMI
The more body fat that you have, the greater your risk of developing health conditions like heart disease and diabetes – just to name a few. Knowing your BMI helps identify your potential risk for these conditions and provides you with an idea of your fitness status. For instance, you’re going to approach weight loss differently if you have a BMI of 26 (slightly overweight) than if you were to have a BMI of 32 (obese). In that sense, BMI plays a crucial role in weight management.
How to Use a BMI Calculator
Simple: Just input your calculations into the MenScience BMI calculator for men and we’ll do the dirty work for you. All you need to know is your current weight and your height. After inputting your information, our chart will tell you where you stand.
Ideally, you want your BMI to be between 18-25, which is the normal range. Anything between 25-30 is overweight, while 30 & above is considered obese.
What are the advantages and disadvantages of using BMI to calculate body fat?
BMI has many advantages – that’s why the National Institutes of Health and the World Health Organization both use BMI to track obesity rates. Unlike other methods of measuring men’s body fat such as underwater weighing and x-rays, BMI is inexpensive, fast and accurate (if you’re not an athlete). It’s not without its limitations, however.
There are some specific cases where BMI isn’t the best method of calculating body fat. For example, let’s say you’re a bodybuilder. Chances are if you were to put your height and weight into a BMI calculator, you would be considered overweight or even obese. Most of that weight is actually from healthy muscle as opposed to fat, though. Unfortunately, BMI can’t tell the difference between muscle and fat. In this case, you can use body fat calipers for a more complete picture of your fitness status.
What can I do to improve my BMI?
To lower your BMI, consider the following suggestions:
– Eat at a calorie deficit. In other words, eat less. Use the MenScience Basal Metabolic Rate calculator to determine how many calories your body burns at rest. By knowing your resting metabolism, you can start figuring out what unhealthy foods to cut to create a deficit.
– Exercise more. Diet and fitness go hand in hand. Make sure you’re active – you don’t necessarily have to hit the gym. Start taking the stairs, go for a walk during lunch, clean up around the house – all of these activities help burn calories and start to add up fast. For some guidance, check out MenScience Boot Camp to begin your transformation.
– Take nutritional supplements. Fat burners can help increase your metabolism, resulting in more calorie burn. So in addition to a healthy diet, consider taking Thermogenic Formula to support weight loss and get rid of fat. Also consider a CLA supplement to help maintain and build muscle. Both should be used as a complement to a healthy eating plan – not as a replacement.
Not everyone needs to lose weight. Some of us may want to gain weight and build muscle. If that’s the case, try the following:
– Eat a calorie surplus. Use the MenScience Basal Metabolic Rate calculator to find your resting metabolic rate and eat more than that. Don’t just eat junk food, though – make sure these calories count by sticking to high-protein foods like lean meats, nuts and beans, which promote muscle growth and repair.
– Lift weights. To pack on lean mass, you need to be lifting weights. Resistance training supports muscular development and encourages fat loss as well – the best of both worlds. Lift 3-4 times a week to allow your body enough time to recover between workouts.
– Take workout supplements. Creatine, whey protein powder, pre-workout and post-workout formulas are just a few of the workout supplements at your disposal. These products can help you lift more efficiently during your workouts as well help repair muscle faster. If you want to take your workout to another level, workout supplements can do it.
