How Are You Measuring Your Fitness Levels?

Are you really fit and healthy as you think you are? Or maybe you are healthier than you think?  But how do you measure it?

Body Mass Index (BMI) is the most widely used method which gives an idea if the person has the correct weight,  for their height.  However, experts have demonstrated that waist-to-height ratio is a more accurate indicator of ‘fitness’ and ‘health risks’ than BMI (Source: References 1 and 2).

It is mainly because BMI doesn’t consider muscle mass, a part of body weight and can incorrectly indicate overweight.

So, it is crucial that you measure your body fat and Waist-to-height ratio, instead of just weight. Here is a quick chart that can help you to see yourself where you stand. 


You are a superstar if you fall in the green zone. Falling in the red or orange area? It’s never too late, you can still get there by making simple changes to your lifestyle. Bottom line – Staying within a healthy fat range according to gender, measurements and height can help you minimise the risk of many health problems. Understanding your body fat percentage enables you to decide on your goals and take control of your health. Found it interesting? Then, why not share this post with your friends and family.



1. Kim MS, Jung TK, Kim TY. Comparative Study of Body Mass Index and Waist to Height Ratio of Korean Adults by Occupations. Iran J Public Health. 2017 Oct;46(10):1440-1442. PMID: 29308391; PMCID: PMC5750359. 

2. Body Mass Index Obesity, BMI, and Health – A Critical Review. Nuttall, Frank Q. MD, PhD. Nutrition Today: May/June 2015 – Volume 50 – Issue 3 – p 117–128. doi: 10.1097/NT.0000000000000092Nutrition Research 

3. A systematic review of waist-to-height ratio as a screening tool for the prediction of cardiovascular disease and diabetes: 0·5 could be a suitable global boundary value. Browning LM, Hsieh SD, Ashwell M. Nutr Res Rev. 2010 Dec;23(2):247-69. doi: 10.1017/S0954422410000144. Epub 2010 Sep 7.


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