Rate Your Weight

This page was reviewed or revised on Friday, October 30, 2009.

Tools to help you rate your weight:

Body mass index (BMI) and waist circumference (WC) are two ways to help determine if your current weight is putting you at risk for developing health problems. They:  

·         should be used together

·         are for healthy men and women over 18 years old

·         should not be used for pregnant or breastfeeding women  

BMI is a measure of your weight related to your height:  

Find your BMI by using the first chart below:  

1.     Find your current weight and draw a horizontal line across the chart.

2.     Find your height and draw a vertical line from the top to the bottom of the chart.

3.     Your current BMI is where the two lines cross. Compare this to the  second chart below:

Source: Canadian Guidelines for Body Weight Classification in Adults, Health Canada, 2003

BMI	Risk of Developing Health Problems
Less than 18.5	Increased
18.5 - 24.9	Least
25.0 - 29.9	Increased
30.0 - 34.9	High
35.0 - 39.9	Very High
40.0 or more	Extremely High
Note: For persons 65 years and older the “normal” range may begin slightly above BMI 18.5 and extend into the “overweight” range.

Some health problems associated with body weight:

Overweight (BMI 25-29.9) and Obesity (BMI 30 or more):

• type 2 diabetes

• high blood pressure

• high blood cholesterol

• coronary heart disease

• gallbladder disease

• sleep problems

• certain cancers (breast, colon, prostate, kidney, endometrial)

Underweight (BMI less than 18.5)*:

• undernutrition

• osteoporosis

• infertility

• weakened immune system

* May indicate an eating disorder or other underlying illness

Waist Circumference (WC):

Waist circumference is used to measure the amount of fat around your waist.  It indicates health risk associated with the amount of body fat and its location.   Use WC only when BMI is between 18.5 to 34.9. How to Measure WC: Using a tape measure, measure waist circumference at the smallest area below the rib cage and above the belly button.

Waist Circumference	Risk of Developing Health Problems	Health Problems Associated with Increased WC
Men 102 cm (40 in) or more Women 88 cm (35 in) or more	Increased	type 2 diabetes coronary heart disease high blood pressure

What now?

Make permanent lifestyle changes to help you achieve a healthy body weight in the long term.  Start with healthy and balanced eating and increasing physical activity.

	Aim to achieve a healthy weight gradually.
	Use Canada's Food Guide to plan all your meals and snacks.
	Use Canada's Physical Activity Guide to make wise choices about physical activity.
	Consult your doctor or dietitian for advice about your overall health risks and the weight management options best for you.

Developed by Nutrition, City of Ottawa, Public Health and Long Term Care, 2003.

For more information, call the dietitians at Community Health Services Department at 383-8331.