💡 簡而言之：
身體質量指數（BMI），又稱Quetelet指數，計算方式為體重（公斤）除以身高的平方（公尺²）。若使用磅和英寸：BMI = 體重（磅）× 703 / 身高²（英寸）。
成人（20歲以上）的BMI分類：
◦ 體重不足：< 18.5
◦ 健康體重：18.5–24.9
◦ 超重：25–29.9
◦ 肥胖：≥ 30
BMI的局限性：BMI反映體重相對於身高的比例，但無法區分脂肪與肌肉，也不考慮年齡、性別、骨密度或脂肪分布——因此即使是體能良好的人，BMI值也可能產生誤導。
BMI異常的健康風險：
◦ 高BMI（≥ 25）增加心血管疾病（如心臟衰竭、主動脈瓣狹窄）、第2型糖尿病、高血壓等風險。
◦ 低BMI（< 18.5）增加骨質疏鬆症、免疫功能下降及心血管疾病（包括中風）的風險。
BMI只是您健康狀況的一個快照。即使Quetelet的系統仍在使用，將BMI與其他資訊（如腰圍（WC）或體脂率）結合，可能有助於更全面地了解您的健康狀況。腹部脂肪不一定會使您被歸類為肥胖，但您罹患心血管疾病或其他慢性疾病的風險肯定會較高。另一方面，脂肪儲存於臀部可能不會使您面臨這些疾病的風險。
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了解BMI
根據世界衛生組織的說法，"隨著BMI的增加，某些疾病的風險也隨之上升。"以下是您應了解的關於這一關鍵健康指標的資訊，包括其計算方式、局限性，以及BMI過高或過低所帶來的潛在風險。
BMI: What does it mean?
The idea of BMI was established in the first half of the 19th century by Adolphe Quetelet (1796-1874), a Belgian astronomer, statistician and sociologist who wanted to measure the human body to determine the “average man,” based on statistical evidence. With no particular interest in the study of obesity, Quetelet established an equation mixing your height and weight, the Quetelet’s Index. Although this formula was proposed in 1832, it wasn’t actually dubbed “BMI” until 1972. Popularized over the 20th century, the BMI formula is still a standard way to determine obesity:
BMI = weight(kg) / height (m²)
When using pounds and inches to calculate your BMI, the formula must be adjusted. You will have to multiply your weight in pounds by 703.
BMI = weight (lb) x 703 / height (inches²)
BMI is acknowledged as a way to discuss weight problems more objectively. No matter how tall, thick, or big-boned you are, your BMI goal will remain the same.
Sketch from the work of Adolphe Quetelet: "Anthropometry, or the Measurement of the Different Faculties of Man," 1870
正常的身體質量指數是多少？
對於20歲及以上的成人，BMI範圍如下：
• 體重不足：BMI低於18.5
• 健康體重：BMI介於18.5至24.9之間
• 超重：BMI介於25至29.9之間
• 肥胖：BMI為30或以上
在BMI圖表上找到您的身高與體重的交叉點，即可讀取您的指數。
哪些因素會影響BMI結果？
Although many studies confirm the relationship between a high BMI score and potential risks to your health, it is important to keep in mind that BMI measures excess weight and not excess body fat. You may be neither overweight or obese, but still have dangerous levels of excess fat. To assess your overall health, you should regularly measure your body fat percentage.
“Adults and children who have not been classified as obese or overweight can still be overfat.”
Source: Frontiers in Public Health medical journal
The problem with BMI
Unfortunately, BMI does not tell the whole story. If you attempt to determine your ideal weight based on a BMI calculation, it’s important to take the following factors into consideration:
年齡
"Older adults tend to have more body fat than younger adults for an equivalent BMI", according to the CDC.
肌脂比
肌肉比脂肪重。因此，您可能擁有不健康的體脂量，但根據BMI結果，您可能並不認為自己超重。
性別
女性的BMI值通常低於男性；然而，由於代謝差異，女性可能攜帶略多的脂肪。
體型
The European Heart Journal states that body shape and the location of fat deposits may better indicate potential cardiovascular problems in women than BMI. Indeed, your body’s fat distribution is a crucial factor for assessing overweight and obesity.
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Which risks are associated with a body mass index that is too high?
If you are not physically active, having a body mass index that is too high can increase the risk of many health complications.
Among them, obese people have a significantly higher risk of developing:
Cardiovascular diseases
Excess weight increases the heart’s work, which can lead to heart failure. The European Society of Cardiology states that "as body mass index and fat mass increase, so does the risk of aortic valve stenosis,” which is a particular form of valvular heart disease.
Type 2 diabetes
Although it is not completely clear why obese people are more likely to develop this condition, studies show that obese people are 80 times more likely to develop type 2 diabetes compared with those with a BMI of less than 22. Insulin resistance might in fact be triggered by “pro-inflammatory” chemicals released by an excess of fat cells.
Sleep apnea
The American Sleep Apnea Association states that “being overweight is still a high risk factor for the development of obstructive sleep apnea", a chronic condition in which repeated breathing interruptions during sleep might lead to a lack of oxygen supply in the brain and body.
Hypertension
The Framingham Heart Study showed that 78% of hypertension cases in men and 65% in women are directly related to obesity. This is another condition in which the pressure that applies to the inner walls of the arteries is persistently high. Learn more about high blood pressure.
In addition to these prevalent chronic conditions, an elevated BMI is also associated with certain types of cancer and chronic kidney disease.
身體質量指數過低有哪些健康風險？
If your BMI is less than 18.5, this suggests that you may be underweight.
You may experience health consequences such as nutrient deficiencies, a weakened immune system, and even hormonal issues. A low BMI also increases the risk of osteoporosis, a condition in which the bones may become weak and break easily.
Recent studies using data from the CDC’s Behavioral Risk Factor Surveillance System showed evidence that being underweight is also a risk factor for cardiovascular diseases, with a significantly higher risk of stroke.
身體質量指數與體脂率：哪個更有效？
Keep in mind that a healthy weight requires a healthy body composition. Designed as a statistical tool for studying populations rather than individuals, BMI should not be the only metric you should rely on to determine your fitness weight.
The American Society of Bariatric Physicians, which publishes studies about weight loss, defines obesity as a body-fat level of 25% and above for men and 30% and above for women. Thus, many people fall into the “obese” category, even though their BMI results do not classify them as obese.
When looking at body fat distribution, it is also important to define a particular type of fat, called visceral fat. Often called the “belly fat” because it is stored in the abdomen, an excess of visceral fat can be particularly dangerous, because it wraps around major organs like the kidneys, the liver, or the pancreas, and may create inflammation. Visceral fat is associated with the development of insulin resistance, the risk of coronary heart disease, and hypertension.
Using smart scales to measure your body fat percentage on a regular basis can provide more information about your body composition—crucial if you want to reach a healthy fitness zone.
較高的體脂率
體重略微超重但體脂率偏高的人，罹患心臟病、高血壓及糖尿病的風險較高。
較高的肌脂比
由於肌肉的密度高於脂肪，屬於第二類的人依照BMI標準仍被視為超重。然而，顯然這類體型具有更健康的身體組成。
BMI只是您健康狀況的一個快照。即使Quetelet的系統仍在使用，將BMI與其他資訊（如腰圍（WC）或體脂率）結合，可能有助於更全面地了解您的健康狀況。腹部脂肪不一定會使您被歸類為肥胖，但您罹患心血管疾病或其他慢性疾病的風險肯定會較高。另一方面，脂肪儲存於臀部可能不會使您面臨這些疾病的風險。
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