Adult BMI Chart

BMI Height 4'10 4'11 5' 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6' 6'1" 6'2" 6'3" 91 94 97 100 104 107 110 114 118 121 125 128 132 136 140 144 148 152 96 99 102 106 409 113 116 120 124 127 131 135 139 143 147 151 155 160 100 104 107 111 115 118 122 123 130 134 138 142 146 150 154 159 163 168 105 109 112 116 120 124 128 132 136 140 144 149 153 157 162 166 171 176 110 114 118 122 126 130 134 138 142 146 151 155 160 165 169 174 179 184 115 119 123 127 131 135 140 144 148 153 158 162 167 172 177 182 186 192 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 Weight in Pounds 119 124 128 132 136 141 145 150 155 159 164 169 174 179 184 189 194 200 124 128 133 137 142 146 151 156 161 166 171 176 181 186 191 197 202 208 129 133 138 143 147 152 157 162 167 172 177 182 188 193 199 204 210 216 Overweight 134 138 143 148 153 158 163 168 173 178 184 189 195 200 206 212 218 224 138 143 148 153 158 163 169 174 179 185 190 196 202 208 213 219 225 232 143 148 153 158 164 169 174 180 186 191 197 203 209 215 221 227 233 240 148 153 158 164 169 175 180 186 192 198 203 209 216 222 228 235 241 248 153 158 163 169 175 180 186 192 198 204 210 216 222 229 235 242 249 256 Obese 158 162 167 163 168 173 168 174 179 174 180 185 180 186 191 186 191 197 192 197 204 198 204 210 204 210 216 211 217 223 216 223 230 223 230 236 229 236 243 236 243 250 242 250 258 250 257 265 256 264 272 264 272 279

Healthy Weight

Activity Level Sedentary Gender Child Female Age (years) 2-3 48 913 1418 1930 3150 51+ 48 913 1418 1930 3150 51+ 1,000 1,200 1,600 1,800 2,000 1,800 1,600 1,400 1,800 2,200 2,400 2,200 2,000 Moderately Active Calories 1,000-1,400 1,4001,600 1,6002,000 2,000 2,0002,200 2,000 1,800 1,4001,600 1,8002,200 2,4002,800 2,6002,800 2,4002,600 2,2002,400 1,000-1,400 1,4001,800 1,8002,200 2,400 2,400 2,200 2,0002,200 1,6002,000 2,0002,600 2,8003,200 3,000 2,8003,000 2,4002,800 Active

Male

THE ENERGY BALANCE

To maintain weight, calories in (food and beverages consumed) should equal calories out (metabolism + routine activity + physical activity). To lose weight, calories in should be less than calories out. To gain weight, calories in should be more than calories out.

Monitor weight: Over a few weeks, check your weight regularly, and adjust your calories in and out to stay on track with your goal.

Classification

Women (% fat)

Men (% fat)

Essential Fat Athletes Fitness Acceptable Obese

10-12% 14-20% 21-24% 25-31% 32% plus

2-4% 6-13% 14-17% 18-25% 25% plus

KEY RECOMMENDATIONSEngage in regular physical activity and reduce sedentary activities to promote
health, psychological well-being, and a healthy body weight. 2 To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week. o For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration. o To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. o To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
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Key Recommendations for Specific Population Groups

Children and adolescents. Engage in at least 60 minutes of physical activity on most, preferably all, days of the week. Pregnant women. In the absence of medical or obstetric complications, incorporate 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week. Avoid activities with a high risk of falling or abdominal trauma. Breastfeeding women. Be aware that neither acute nor regular exercise adversely affects the mother's ability to successfully breastfeed. Older adults. Participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults
Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people whod slept after learning a task did better on tests later. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat. Disease: Sleep deprivation alters immune function, including the activity of the bodys killer cells. Keeping up with sleep may also help fight cancer.