1. What is BMI?
BMI (Body Mass Index) is an international standard indicator for determining obesity using height and weight. Calculation formula: BMI = weight(kg) ÷ height(m)². For example, a person with height 170cm and weight 65kg has BMI of 65 ÷ 1.7² = 22.5.
2. BMI Standards and Classification
WHO criteria: Underweight <18.5, Normal 18.5-24.9, Overweight 25-29.9, Obese ≥30. Asia-Pacific criteria (including Korea): Underweight <18.5, Normal 18.5-22.9, Overweight 23-24.9, Obese Class I 25-29.9, Obese Class II ≥30. Koreans have higher body fat percentage, so overweight starts at 23.
3. Pros and Cons of BMI
Pros: ① Simple and quick calculation. ② Internationally accepted standard. ③ Useful for large-scale population health studies. Cons: ① Cannot distinguish muscle mass from body fat (athletes may be healthy despite high BMI). ② Does not reflect gender/age/ethnicity differences. ③ Cannot assess body fat distribution (abdominal obesity).
4. Accurate Health Assessment
Check these along with BMI: ① Body fat percentage measurement (InBody test). ② Waist circumference (abdominal obesity if men ≥90cm, women ≥85cm). ③ Blood pressure, glucose, cholesterol levels. ④ Muscle mass and basal metabolic rate. ⑤ Diet and exercise habits. Comprehensive evaluation is most accurate.
5. Maintaining Healthy Weight
① Balanced diet: Proper ratio of carbs, protein, fat. ② Regular exercise: 3-5 times/week, 30+ min cardio+strength training. ③ Adequate sleep: 7-8 hours/day. ④ Stress management. ⑤ Regular health checkups. ⑥ No alcohol/smoking. ⑦ Sufficient water intake.
6. BMI Improvement Strategies
Underweight: High-protein, high-calorie diet, increase muscle mass with strength training. Overweight/Obese: ① Calorie restriction (reduce 500kcal/day). ② Regular cardio (walking, jogging, swimming). ③ Increase basal metabolic rate with strength training. ④ Keep food diary. ⑤ Eat slowly. ⑥ Consult professionals (nutritionist, trainer).