Complete BMI Guide: Healthy Weight Management
📅 2026.01.30⏱️ 15 minHealth
📌 Key Points
- ✅ Normal BMI: 18.5-22.9 (Asian standard)
- ✅ BMI = Weight(kg) ÷ Height(m)²
- ✅ BMI alone cannot measure muscle or body fat
- ✅ Healthy weight loss: 0.5-1kg per week
1. What is BMI?
BMI (Body Mass Index) is calculated by dividing weight (kg) by height (m) squared. It's a standard metric used by WHO to assess obesity levels.
BMI Formula
BMI = Weight(kg) ÷ Height(m)²
Ex) 70kg, 175cm → 70 ÷ 1.75² = 22.9
💡 Check your BMI now!
Use BMI Calculator →2. BMI Classification (Asian)
| Category | BMI | Health Risk |
|---|---|---|
| Underweight | < 18.5 | Malnutrition, weak immunity |
| Normal | 18.5 - 22.9 | Lowest |
| Overweight | 23 - 24.9 | Caution needed |
| Obese I | 25 - 29.9 | Diabetes, hypertension risk |
| Obese II | 30 - 34.9 | Cardiovascular risk |
| Severely Obese | ≥ 35 | Very high |
3. BMI Limitations
BMI is convenient but has limitations:
- Doesn't account for muscle mass
- Cannot identify fat distribution
- Doesn't reflect age/gender differences
- Sensitive to water weight changes
💡 Measure waist circumference and body fat % for better accuracy.
4. Healthy Weight Management
4.1 If Overweight/Obese
🥗 Diet
- • 500kcal daily deficit
- • 1.2-1.6g protein per kg
- • Limit processed foods
🏃 Exercise
- • 150+ min cardio/week
- • 2-3x strength training
- • Increase daily activity
💡 Calculate your calorie needs
Calorie Calculator →4.2 If Underweight
- Add 300-500kcal daily
- Protein-rich diet
- Strength training for healthy gain
- Nutrient-dense snacks
5. Setting BMI Goals
| Current BMI | Goal | Timeframe |
|---|---|---|
| 30+ | Reach BMI 25 | 6-12 months |
| 25-29.9 | Reach BMI 23 | 3-6 months |
| 23-24.9 | Maintain BMI 22 | 1-3 months |
⚠️ Rapid weight loss (>4kg/month) can cause yo-yo effect and health issues.