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Learn How to Measure a Healthy Body Mass Index for Men


By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

Master Your Body Mass Index Feature image BMI

How did your last doctor's visit go?

With every passing year, it seems like there's another checkup we need to attend or another test that needs to be ran.

As tedious as these doctors visits can be, they are important for keeping tabs on our overall health.

body mass indexOne thing that your doctor probably brings up time and time again is your weight.

There is no avoiding the fact that our metabolisms slow as we age, and we have to work harder to stay in shape.

If you want a leg up on your next visit, you need to learn three little words: body mass index.

Learning how to measure and maintain a healthy body mass index for men is essential to staying healthy and staying around for years to come.

Read on to see how easily you can check your body mass index yourself and stay ahead of your weight gain!

What Is a Body Mass Index?

A BMI is a ratio that compares your weight to your height and determines if you are within a healthy weight range.

There are two ways to find your BMI: calculating it yourself or using an online tool.

For the mathematically inclined, the formula is fairly simple!

body mass indexBMI = (your weight in pounds × 703) ÷ (your height in inches x your height in inches)

For example, if you weigh 180 pounds and are 5 ft. 10 in. (70 in.) tall:

BMI = (180 × 703) ÷ (70 × 70) or 126,540 ÷ 4900 = 26

Once you have your BMI number, you will use a chart to see if you are underweight, at a healthy weight, overweight or obese.

  • Underweight: BMI is less than 19
  • Healthy weight: BMI is 19 to 25
  • Overweight: BMI is 26 to 30
  • Obese: BMI is 31 or more

Are There Downsides to Using Body Mass Index?

Like most things, there are grey areas when it comes to using body mass index to measure your weight.

body mass indexBMI gives most people a good idea of their healthiness, but doesn't work perfectly for everyone.

Anyone with an atypical body type will have trouble using BMI as a measure of healthy weight.

Take older folks, for example. It's natural for people to lose muscle mass as they age. But this can skew a BMI because the measure does not account for peoples' age.

On the other side of the coin, ultra fit people can struggle with using BMIs as well. Anyone who is super muscular will have a skewed BMI because the measure does not discriminate between muscle weight or fat weight.

While most of us will be able to rely on a BMI for our weight management, it's important to know that it's not the only determinant of health.

How Can I Manage My Body Mass Index?

Depending on what your BMI is, you may want to take action.

A high BMI, those above 26, indicates that you are overweight.

And with being overweight, you are at a higher risk of quite a few health problems such as:

  • Heart disease
  • High cholesterol
  • Stroke
  • Diabetes
  • High blood pressure

Luckily, there are ways to influence your BMI for the better.

A healthy diet is the cornerstone of any physical change.

body mass indexStart with our free 1-day meal plan. It shows you what you should eat for every meal of the day.

Learning how to budget your calories and avoid harmful fats can help you gradually lower your BMI.

A healthy diet goes hand-in-hand with an exercise routine.

Our 24-minute fat burning workout is a home run. In just 24 minutes, you will burn calories and kickstart your metabolism again.

Of course, the most important part of changing your BMI is your commitment.

Dieting and exercising here and there will only do so much for you. In order for you to see the results you want, you will need to change your lifestyle.

best diet for men

Changing Your Lifestyle

Changing your lifestyle isn't an easy feat.
body mass index
We're health experts and we'll be the first ones to tell you that!

That's why having support along the way is so crucial.

Here at the Fit Father Project, we have built a community of like-minded fathers who are all in the trenches together.

Through testimonials, online networking, VIP email coaching and our weekly newsletter, there are so many touch points where the FFP brotherhood can change your life for the better.

Consider opting in to our Sunday newsletter, where you can find tips on your diet, new exercise plans, and a spotlight on our Fit Father of the Week.

As you grow with us, you'll see why community is such a huge part of fitness success.

Hope to see you around,


Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.


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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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