In modern society, more and more people are focusing on their health and weight management. While a scale is the most direct method, we can actually calculate our weight and related metrics at home using some simple methods. This article will use Alice as an example to illustrate how to calculate and assess your weight and body condition without a scale, utilizing kilograms (kg), pounds (lbs), and kg to lbs/lbs to kg conversions.
1. Body Mass Index (BMI)
Body Mass Index (BMI) is an important indicator for evaluating the energy and nutritional status of adults. The BMI formula is: weight (kg) divided by the square of height (meters).
Alice’s height is 1.63 meters, and her weight is 55 kilograms. BMI formula: 55kg / (1.63m * 1.63m) = 20.7 According to the World Health Organization (WHO) recommendations:
- BMI less than 18.5 indicates underweight
- BMI between 18.5-25 is considered normal
- BMI greater than 25 indicates overweight or obesity
Alice’s BMI is 20.7, which is within the normal range.
2. Waist-to-Hip Ratio
The waist-to-hip ratio is an important indicator for determining central obesity and is also a significant standard for assessing body shape, especially for women. The calculation formula is: waist circumference (cm) divided by hip circumference (cm).
Alice’s waist circumference is 74 cm, and her hip circumference is 90 cm. Waist-to-hip ratio formula: 74cm / 90cm = 0.82 The standard value for the waist-to-hip ratio in women is 0.73-0.75, with 0.7 or below being the ideal standard. A ratio above 0.8 indicates a thick waist and abdominal fat, and above 0.85 indicates central obesity. Alice’s waist-to-hip ratio is 0.82, indicating she has a relatively high waist and abdominal fat.
3. Body Fat Percentage
Body fat percentage is an indicator of the proportion of fat weight in the total body weight. The formula for calculating the body fat percentage in adult women is:
Parameter a = waist circumference (cm) × 0.74 Parameter b = weight (kg) × 0.082 + 34.89 Body fat weight (kg) = a – b Body fat percentage = (body fat weight / weight) × 100% Using the formula, Alice’s body fat percentage is calculated as follows:
Parameter a: 74cm × 0.74 = 54.76 Parameter b: 55kg × 0.082 + 34.89 = 39.4 Body fat weight: 54.76 – 39.4 = 15.36 Body fat percentage: (15.36 / 55) × 100% = 27.9% The normal body fat percentage for adult women is 20%-25%. Alice’s body fat percentage is 27.9%, which is higher than normal.
4. Fat-Free Mass Index (FFMI)
The Fat-Free Mass Index (FFMI) is an indicator of muscle mass in the body. The formula is: (1 – body fat percentage) × weight / (height * height).
Alice’s FFMI = (1 – 27.9%) × 55 / (1.63 * 1.63) = 14.9 The reference standards for FFMI in women are:
- 13-14: Below average muscle mass
- 15-16: Average muscle mass
- 17-18: Above average muscle mass
- 19-21: Muscular
- Above 22: Likely using steroids
Alice’s FFMI is 14.9, slightly below average, indicating insufficient muscle mass.
From the above calculations, we can conclude the following:
- Alice’s BMI is within the normal range, indicating no issues with energy and nutrition intake.
- Alice’s waist-to-hip ratio is high, indicating a thicker waist and abdominal fat, which needs reduction.
- Alice’s body fat percentage is high, mainly concentrated in the waist and abdomen, requiring fat reduction.
- Alice’s muscle mass is insufficient and needs strength training to increase muscle content.
For those concerned about health and weight management, you can try using these methods to calculate and assess your body condition at home, rather than relying solely on a scale. Additionally, for those accustomed to using pounds (lbs), you can easily convert units using kg to lbs and lbs to kg conversion formulas: 1 kilogram (kg) is approximately equal to 2.20462 pounds (lbs), and 1 pound (lbs) is approximately equal to 0.453592 kilograms (kg). This way, whether you use kilograms or pounds, you can easily calculate and assess your body condition.