BMI, Body Composition, and Health: Science-Based Strategies

BMI is a simple index, not a full measure of health. This guide explains body composition, metabolic factors, and science-based strategies for training and nutrition.

Core Concepts

• BMI = weight(kg) / height(m)^2
• Body composition: fat vs lean mass
• Metabolic health: insulin sensitivity, VO₂ max

Limitations

BMI ignores muscle mass and fat distribution. Complement with waist circumference, body fat %, and performance metrics.

Strategies

• Training: progressive overload, aerobic base
• Nutrition: protein targets, energy balance
• Lifestyle: sleep, stress management

Tools

Calculate quickly with the BMI Calculator and track changes alongside other metrics.