Does BMI Matter for People Over 60?
Body Mass Index (BMI) is a common tool for assessing whether a person’s weight falls within a healthy range. However, for individuals over 60, BMI may not be the best measure of health.
✔ Age-related muscle loss (sarcopenia) affects BMI accuracy.
✔ Fat distribution becomes more important than overall weight.
✔ Other health indicators, like strength, mobility, and body fat percentage, provide a clearer picture.
Understanding how BMI changes with age can help older adults make informed decisions about their health.
How is BMI Calculated & Why It May Not Be Accurate for Older Adults?
BMI is calculated using weight and height:
✔ Metric formula: BMI = Weight (kg) ÷ Height (m²)
✔ Imperial formula: BMI = (Weight (lbs) ÷ Height (in²)) × 703
🔗 Use the NHS BMI Calculator for Accurate Results
BMI Categories for Adults
| BMI Range | Weight Category | General Health Risks |
|---|---|---|
| Below 18.5 | Underweight | Malnutrition, osteoporosis, muscle loss |
| 18.5 – 24.9 | Healthy Weight | Lower risk of chronic diseases |
| 25 – 29.9 | Overweight | Higher risk of heart disease & diabetes |
| 30+ | Obese | Increased risk of cardiovascular diseases |
BMI was originally designed for younger and middle-aged adults, which means it does not fully consider age-related body composition changes.
📌 Check Where You Fall on the BMI Chart
How Does BMI Change After 60?
1. Age-Related Muscle Loss (Sarcopenia)
✔ Muscle mass naturally declines with age, affecting body weight and BMI.
✔ A person with a low BMI may still have excess body fat if muscle mass is reduced.
🔗 BMI vs Body Fat Percentage – Which is More Reliable?
2. Fat Distribution Becomes More Important
✔ Older adults tend to store more fat around the abdomen, increasing health risks.
✔ Waist circumference and waist-to-hip ratio are better indicators of health risk than BMI alone.
🔗 Check Your Waist-to-Hip Ratio for a More Accurate Measure
3. BMI May Overestimate Health Risks in Older Adults
✔ A slightly higher BMI (25-27) may actually be protective for older adults.
✔ Older adults with slightly higher BMIs often have better survival rates than those with low BMI.
📌 Learn More About BMI & Health Risks
What is a Healthy BMI for Over 60s?
The NHS still classifies a BMI of 18.5 – 24.9 as healthy, but for older adults, a BMI of 23 – 29 may be more appropriate due to muscle mass loss.
| Age Group | Recommended BMI Range |
|---|---|
| 20 – 59 years | 18.5 – 24.9 |
| 60+ years | 23 – 29 |
📌 Use the NHS BMI Calculator to Check Your Status
Better Alternatives to BMI for Older Adults
1. Waist-to-Hip Ratio (WHR)
✔ Measures fat distribution rather than overall weight.
✔ A higher WHR is linked to a greater risk of heart disease and diabetes.
🔗 Check Your Waist-to-Hip Ratio Here
2. Body Fat Percentage
✔ Measures actual fat content instead of weight.
✔ Can be assessed using DEXA scans, bioelectrical impedance, or skinfold calipers.
| Age Group | Recommended Body Fat % (Men) | Recommended Body Fat % (Women) |
|---|---|---|
| 20 – 39 years | 8 – 20% | 21 – 33% |
| 40 – 59 years | 11 – 22% | 23 – 34% |
| 60+ years | 13 – 25% | 24 – 36% |
3. Functional Health Tests
✔ Grip strength, walking speed, and mobility tests provide a better health assessment.
✔ These indicators correlate with overall longevity and quality of life.
📌 NHS-Recommended Exercises for Strength & Mobility
How to Maintain a Healthy BMI & Body Composition After 60
1. Eat a Nutrient-Dense Diet
✔ Prioritise protein intake to preserve muscle mass.
✔ Eat fibre-rich foods for digestive health and weight management.
✔ Stay hydrated to support metabolism and prevent dehydration.
| Food Group | Best Choices for Older Adults |
|---|---|
| Proteins | Lean meats, fish, eggs, legumes |
| Whole Grains | Oats, brown rice, whole wheat bread |
| Healthy Fats | Olive oil, nuts, seeds, avocados |
| Dairy | Low-fat milk, cheese, yoghurt |
🔗 Best NHS-Approved Weight Loss Foods
2. Stay Active with Strength & Balance Exercises
✔ Engage in resistance training to maintain muscle mass.
✔ Incorporate balance exercises to reduce the risk of falls.
✔ Daily walking and light aerobic exercises improve heart health.
🔗 Best NHS-Approved Exercises for Older Adults
3. Prioritise Sleep & Mental Well-being
✔ Get 7–9 hours of quality sleep per night.
✔ Manage stress through meditation, reading, or social activities.
📌 Learn How Sleep Affects BMI & Overall Health
Frequently Asked Questions (FAQs)
Is BMI still relevant after 60?
✔ BMI can provide a general guideline, but waist measurements and muscle mass are more important.
What is a good BMI for older adults?
✔ A BMI between 23 – 29 is often considered healthier for older individuals.
How can I maintain a healthy weight after 60?
✔ Eat protein-rich foods, engage in resistance training, and prioritise overall mobility.
📌 Check Your BMI & Start a Healthy Ageing Plan
Key Takeaways
✔ BMI is a limited measure for older adults due to muscle loss and fat distribution changes.
✔ A slightly higher BMI (23–29) may be healthier after 60.
✔ Waist-to-hip ratio, body fat percentage, and mobility tests are better indicators of health.
