Introduction: Why BMI & BMR Matter in Midlife
As a Menopause Wellness Coach, Midlife Coach, Female Health Coach, and Nutritionist, I often see midlife women struggling with weight management, energy levels, and body composition. The two key metrics that can help you understand your body’s needs better are BMI (Body Mass Index) and BMR (Basal Metabolic Rate).
These numbers aren’t just about weight – they offer valuable insights into your overall health, metabolism, and how to fuel your body correctly as it changes during menopause and midlife.
This guide will help you:
- ✅ Understand BMI & BMR and what they really mean for midlife women.
- ✅ Calculate your ideal BMI & BMR based on your unique body.
- ✅ Take practical steps to support a healthy metabolism.
- ✅ Use journaling prompts & exercises to improve your relationship with food and movement.
What is BMI (Body Mass Index)?
BMI is a measurement that compares your weight to your height and gives a general indication of whether you are underweight, normal weight, overweight, or obese.
How to Calculate Your BMI
The formula for BMI is:
For example:
- If you weigh 70kg and are 1.65m tall, your BMI is:
BMI Ranges for Women
- Underweight: BMI below 18.5
- Healthy weight: BMI 18.5 – 24.9
- Overweight: BMI 25 – 29.9
- Obese: BMI 30 and above
Why BMI Has Limitations in Midlife
While BMI is a useful general guideline, it doesn’t consider:
- ✔ Muscle mass vs fat mass (muscle weighs more than fat)
- ✔ Body composition & distribution (where fat is stored)
- ✔ Hormonal changes (which affect weight distribution)
For midlife women, body fat shifts from hips and thighs to the abdomen due to oestrogen decline, so BMI alone is not always the best indicator of health.
📝 Journaling Prompt:
- What emotions come up when you think about your BMI?
- How do you feel in your body beyond what the scale or numbers say?
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body burns at rest to maintain essential functions like breathing, digestion, and circulation. This is the energy your body needs just to exist.
How to Calculate Your BMR
The most accurate formula for women is the Mifflin-St Jeor Equation:
BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 161
For example, if you are:
- 70kg, 165cm tall, and 50 years old, your BMR is:
BMR = (10 × 70) + (6.25 × 165) − (5 × 50) − 161
BMR = 700 + 1031 − 250 − 161 = 1320 kcal / day
This means your body burns 1,320 calories per day just to function.
💡 To determine total daily calorie needs, you must multiply BMR by your activity level:
| Activity Level | BMR Multiplier | Example (BMR = 1320) |
|---|---|---|
| Sedentary (little/no exercise) | 1.2 | 1584 kcal/day |
| Light activity (1-3 days/week) | 1.375 | 1815 kcal/day |
| Moderate (3-5 days/week) | 1.55 | 2046 kcal/day |
| Active (6-7 days/week) | 1.725 | 2277 kcal/day |
| Very active (athlete level) | 1.9 | 2508 kcal/day |
So, if you work out 3-5 days a week, your calorie needs are about 2,046 kcal/day.
How to Use BMI & BMR for Midlife Wellness
1️⃣ Set Realistic Weight & Health Goals
- Instead of focusing on just BMI, aim for a healthy body composition.
- Focus on muscle-building activities like strength training.
2️⃣ Fuel Your Body Properly
- Ensure you are eating enough calories to support metabolism.
- Prioritise protein intake (1.2-1.5g per kg of body weight).
3️⃣ Adjust Exercise to Support Your BMR
- Strength training boosts metabolic rate and helps maintain muscle.
- Daily movement like walking supports calorie balance without stress.
4️⃣ Manage Stress & Sleep for a Healthy Metabolism
- Chronic stress increases cortisol → leads to fat storage.
- Poor sleep disrupts metabolism & increases hunger hormones.
Journaling Prompts & Exercises
📝 Mindset & Reflection:
- How do I define a healthy body beyond numbers?
- What small daily actions can I take to support my metabolism?
💡 Practical Exercise:
- ✅ Calculate your BMR & daily calorie needs
- ✅ Track your food intake for 3 days – are you eating enough?
- ✅ Identify one area to improve (e.g., protein intake, strength training, better sleep)
Final Thoughts: BMI & BMR as Tools, Not Rules
BMI and BMR are guides, not absolute truths. They help you understand your body’s nutritional and metabolic needs, but your real focus should be on long-term wellness, strength, and energy levels.
If you’re struggling with midlife weight gain, energy crashes, or metabolism shifts, start tracking your BMR and making small changes to support your body’s needs.
Call to Action:
Your midlife health journey is unique, and understanding your BMI and BMR is just the beginning. Now it’s time to take action!
✨ Start Today: Calculate your BMI & BMR numbers and create a personalised wellness plan.
💪 Implement What You’ve Learned: Adjust your nutrition, movement, and lifestyle based on your body’s needs – because small, consistent changes lead to lasting results.
📖 Journal Your Progress: Reflect on how your body feels with each adjustment. Use the journaling prompts in this guide to track your mindset, habits, and overall well-being.
🌟 Your Health, Your Rules! You have the power to create a strong, vibrant, and healthy body in midlife and beyond. Take the first step today!
💬 Let’s Connect! Need guidance on your midlife wellness journey? Book a coaching session to get expert support tailored to your goals.
🚀 Ready to take control of your health? Let’s do this together!
👉 Schedule your session below! ⬇️
DISCLAIMER
I am not a health professional or medical practitioner. I am a certified Menopause Wellness Coach, and the information provided here is intended for educational and informational purposes only. It should not be taken as medical advice, diagnosis, or treatment. For any health-related concerns or queries, please consult your GP or a qualified healthcare provider. Always seek the advice of a medical professional before making any changes to your healthcare routine or starting new treatments.
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