It’s not always easy to know if your weight is in a healthy range. Between media messages and everyday life stressors, many adults feel confused or overwhelmed about what “healthy” really means. One tool that can offer a helpful starting point is BMI, or Body Mass Index. While not a perfect measure, it’s widely used by healthcare providers to assess weight-related health risks. In this guide, we’ll break down what BMI is, how it works, and why it matters—along with its limitations and what else to consider for your overall well-being.
What Is BMI, and How Is It Calculated?
BMI is a simple calculation that compares your weight to your height. The formula is:
BMI = (weight in pounds / height in inches²) × 703
This number falls into one of the following categories:
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Underweight: BMI less than 18.5
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Healthy weight: BMI 18.5–24.9
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Overweight: BMI 25–29.9
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Obese: BMI 30 or higher
You can use an online calculator or ask your healthcare provider to determine your BMI during a routine visit.
If you’re unsure where your weight stands or what steps to take next, this information can help. And if you're looking for expert guidance, Dr. McElya at Neighborhood Medical Center in Dallas, TX is here to support your health goals with personalized care.
Why BMI Isn’t the Whole Story
While BMI can provide insight, it doesn’t tell the full story. It doesn’t distinguish between muscle and fat, nor does it reflect where body fat is stored—two factors that can significantly impact health.
For example, an athlete may have a high BMI due to muscle mass, not excess fat. On the other hand, someone with a “normal” BMI might still have hidden health risks like high blood pressure or poor cholesterol levels.
That’s why Dr. McElya takes a whole-body approach, looking beyond BMI to consider other important health indicators.
Additional Ways to Assess Your Health
To get a more complete picture of your health, consider these additional measures:
Waist Circumference
Carrying excess fat around your waist can increase your risk for heart disease and type 2 diabetes. Generally, a waist measurement over 40 inches for men or 35 inches for women is considered high risk.
Body Fat Percentage
This tells you how much of your body is fat versus lean tissue. Tools like body fat scales or professional assessments at medical offices can help.
Activity Level
How often you move matters. Regular physical activity improves cardiovascular health, mood, and metabolism, even if you’re not at your “ideal” weight.
Mental & Emotional Health
Your stress levels, sleep quality, and emotional well-being also play a big role in overall health.
Dr. McElya at Neighborhood Medical Center in Dallas can help you look at all these areas of health and create a plan that works for your lifestyle.
Healthy Lifestyle Choices That Make a Difference
No matter your BMI, positive lifestyle habits can improve your health. Here are key areas to focus on:
Nutrition
A balanced diet that includes whole foods—fruits, vegetables, lean proteins, whole grains, and healthy fats—can help regulate weight, blood sugar, and energy levels.
Physical Activity
Aim for 150 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling. Dr. McElya often recommends starting with small, achievable goals to build momentum.
Sleep
Adults need about 7–9 hours of quality sleep each night. Poor sleep is linked to weight gain, hormonal imbalances, and low energy.
Stress Management
Chronic stress can lead to emotional eating and hormonal shifts. Incorporating mindfulness, deep breathing, or even short walks can help manage stress naturally.
Consistency Over Perfection
Dr. McElya reminds patients that healthy habits don’t have to be extreme to be effective. Small, consistent changes often lead to long-term results.
When to See a Doctor About Your Weight
You don’t have to wait for a health scare to get support. If you’re unsure whether your weight is impacting your health—or if you’ve tried to make changes and aren’t seeing results—it’s time to talk to a professional.
Take the First Step Toward Better Health
Understanding your BMI is just the beginning. True health is about the bigger picture—and with the right support, you can take control of your well-being.
At Neighborhood Medical Center in Dallas, Dr. McElya works with patients to evaluate their BMI and other health markers, then develops personalized plans that are practical and realistic. Whether you need help managing weight, improving nutrition, or understanding how your current habits affect your long-term health, he’s here to help.