The BMI Chart for Women: Everything You Need to Know About It's Benefits and Drawbacks (2024)

The body mass index (BMI) tool is used to determine obesity levels in populations. Healthcare providers also use it to determine whether their patients are at a healthy weight. That said, some medical professionals are not convinced that BMI is the best way to measure obesity and health because it is limited in checking other health parameters besides weight.

Generally speaking, people who fall into the “healthy weight” category on a BMI chart are more likely to be at a reduced risk of disease related to obesity or overweight. This article looks at the BMI values for women as they pertain to overall health and offers tips for lowering or raising your BMI if you do not fall into the “healthy” category.

BMI Chart Values for Women

The BMI chart offers different values based on two specific determinants: height and weight. That said, age also plays a role in one’s overall level of health, so that must also be considered.

The values are in numbers, ranging from 12 to 65, with ranges between 19 and 24 falling into the “normal” or healthy range.

Based on Age

Age is not factored into traditional BMI calculations. Because of that, the health parameters of age are ignored when determining a person's health based on BMI alone.

Based on Height and Weight

The BMI chart strictly considers height and weight when determining someone’s overall level of health. This system is designed to get a general read of someone’s disease risk based on how much they weigh. The ranges of BMI include:

• Below 16: Severely underweight
• Below 18.5: Underweight
• 18.5-24.9: Healthy weight
• 25-29.9: Overweight
• 30-34.5: Obesity class 1
• 35-39.9: Obesity class 2
• Over 40: Obesity class 3 (severe or extreme obesity)

Ideal BMI Chart Ranges in Women

The BMI chart is not a one-size-fits-all measure for all women, as the differences in genetics can cause the reading to be faulty when determining someone’s overall level of health.

For example, Black women tend to have more muscle mass than White or Mexican American women, which can skew results.

Another disparity is body composition. Two women of the same weight could hold their fat and muscle mass differently, which could also skew results.

Other groups of women that may not benefit from traditional BMI values include:

• Highly active women: Bodybuilders and other athletes may have more muscle mass, which can be attributed to a higher body weight. Their low fat level is a better indicator of health than their BMI due to this factor.
• Postmenopausal women: As people age, muscle mass tends to decrease. So, even in people with relatively low body weights, the fat level on their bodies may be higher, which can increase the risk of disease even if their BMI says they are healthy.

Potential Risks of BMI Values

While BMI can be a useful starting point for determining one’s overall health, it does not take into account many factors that contribute to health scores.

As mentioned above, muscle mass and fat distribution or body composition, both markers of health, are not included in the BMI measurement. This leaves important data out of the equation. It also leaves out other vital health data, such as a person’s age, bone mass, and biological sex.

The focus on BMI can cause healthcare providers to miss certain health issues in people with a "normal" BMI. For example, high cholesterol can occur in people who are not overweight.

Debate Around BMI Chart Interpretations for Women

When it comes to body composition, the waist-to-hip ratio (WHR) is an important measurement to indicate health. However, the BMI chart does not take this measurement into account.

The WHR considers where a person stores fat, which is vital in determining disease risk. As women age, using more than just BMI is crucial, as the WHR can change dramatically in older adult females even if BMI stays the same.

According to the World Health Organization (WHO), women with a WHR of below 0.8 are in the lowest risk category for disease risk. To determine your WHR, you will measure your waist and hips in inches, then divide your waist measurement by your hip measurement.

In some studies, the WHR was shown to be a better indicator of health than BMI.

Lowering or Raising Your BMI: Steps to Meeting a Target

If you want to improve your BMI, regardless of where you fall, there are ways to achieve either weight gain or weight loss. If you fall into the underweight category, you can get your weight up by:

• Adding an additional 300 to 500 calories of whole foods into your diet per day
• Eating smaller meals throughout the day and adding healthy snacks between meals
• Eating healthy but high-calorie foods such as cheese, nuts, and seeds
• Drinking high-calorie drinks between meals
• Adding more protein to each meal to help build muscle mass
• Building muscle mass with strength training

If you fall into the overweight or obese category, you can lose weight by:

• Increasing your physical activity and aiming for a minimum of 150 minutes per week
• Eating five servings of fruits or vegetables per day
• Aiming for a weight loss of 1 to 2 pounds per week
• Always reading food labels to avoid additives and other ingredients that contribute to weight gain
• Drinking water instead of sugary drinks or alcohol
• Cutting down on foods that are high in sugar, simple carbohydrates, and fat
• Staying motivated by sharing your goals with a friend

Summary

Body mass index is a valuable tool that can be used as a jumping-off point when determining a person's overall health. However, its use has many pitfalls because it fails to consider many other factors of health, such as body composition, muscle mass, age, and biological sex.

Medical providers continue to use BMI in their investigations, but many in the medical community are beginning to rely on other tools that can help determine a person's disease risk, such as the waist-to-hip ratio.

Speaking to your healthcare provider about your body weight goals and current level of health is a great start when getting to and maintaining a healthy weight that is also in line with other positive health markers.