How to know your Cholesterol level, BMI & BMR?

Download this article as PDFPrint this article

Last Updated on December 12, 2025 by Healthy Home

Discover how to know your Cholesterol level, BMI & BMR to keep fit and control your weight and avoid lifestyle diseases with science-validated tricks.

In the modern world where time is the order of the day, good health is sometimes pushed aside by the hectic schedule. We work out when we feel like, we eat anything that is convenient and we only see a doctor when we feel sick. However, that does not mean that preventive health is a response to disease, but rather being mindful and acting at an early stage.

That is where the idea of knowing your numbers come. These are the most important health indicators i.e. BMI (Body Mass Index), BMR (Basal Metabolic Rate), Cholesterol Levels which are your body scorecard. Knowing these numbers can make you in control of health even before major issues arise.

We will discuss them all individually and determine their relation to your long term wellness.

What is BMI?

The Body Mass Index (BMI) is an easy ratio of weight and height that approximates the percentage of body fat. Although it does not determine fat directly it is a fast way of telling whether you are within your normal weight range.

The healthy BMI lowers chances of heart disease, diabetes, blood pressure and arthritis. Overweight enhances the deposition of fat around the body organs (principally the visceral fat) which may cause metabolic imbalance

BMI Formula:

BMI = Weight (kg) / [Height (m)]²

For example: Assuming that you are 70kg and 1.70 meters tall:

BMI = 70 / (1.7 × 1.7) = 24.2

BMI Classification (as per WHO)

Obese = above 30 kg/m2

Underweight = less than 18.5kg/m2

Normal weight = 18.5 kg/m2 to less than 25 kg/m2

Overweight = 25 kg/m2 to 30 kg/m2

Why BMI Matters

Limitations of BMI

It does not differentiate fat and muscle. An example is the case of the athletes or individuals with high muscle mass that may be registered as having high BMI but with low body fat. Thus, it should be taken as a guideline but not a health verdict.

• Consume healthy diets that are high in vegetables, whole grains and proteins low in calories.
• Keep moving: thirty minutes of vigorous exercise every day.
• Do not consume sweetened beverages and processed foods.
• Weigh yourself monthly at home or smart health apps

You can use BMI Calculator that can be found on Lovely Health Tips-2025 to check your number immediately.

.

Basal Metabolic Rate (BMR) is the number of calories your body requires to sustain basic functions in rest (e.g. breathing, blood flow, cell functions, etc).

That is, although you may be lying in bed throughout the day, your body is still able to burn calories to keep you alive.

Knowing your BMR helps you:

• Formulate proper weight management in relation to lose, maintain or gain weight.
• One should not eat excessively or under eat, but rather balance your calorie consumption to your body needs.
• BMR, in brief is the energy base of your body, the basis on which it is possible to construct a healthy lifestyle, which is sustainable.

Know your daily calories requirements.

• Efficiently set weight management objectives.
• Do not eat either too little or too much.
• In case you eat more calories than your BMR + daily activity burns, you will gain weight.
• When you consume less food you become thin.

BMR (Mifflin-St Jeor Equation) Calculation.

For Men:

BMR = 10 (kg) + 6.25 (cm) -5 (age in years) + 5.

For Women:

BMR =10x weight (kg) + 6.25x height (cm) -5x age (years) -161

Example:

A thirty-five-year-old woman, 160 cm in height and 60 kg in weight:

BMR = (10 × 60) + (6.25 × 160) – (5 × 35) – 161 = 600 + 1000 – 175 – 161 = 1264 calories/day

It is as though her body requires approximately 1264 calories per day to carry out the vital processes.

Adjusting on the Level of Activity.

So, if she’s moderately active: 1264 x 1.55 =1960 calories a day (maintenance calories)

BMR and weight goals How to use BMI.

• To lose weight: Consume 300500 calories lower than your maintenance calorie.
• To build up muscle: Consume 300500 kcal over and above maintenance.

• Develop lean muscle by means of resistance training.
• Consume foods that contain protein (they increase metabolism).
• Stay hydrated and sleep well.
• The crash diets that hinder metabolism should be avoided.

You will make your precise calorie requirements by using the BMR Calculator on Lovely Health Tips-2025

Cholesterol is a greasy, fatty substance that is required to construct cells and create hormones. It is required in your body, but excessive consumption of the wrong type predisposes you to heart disease.

There are two lipoproteins that take cholesterol in your blood:

Ideal cholesterol levels

It refer to the level of cholesterol (number of mg/dl) found in the bloodstream because it represents the typical level of cholesterol in the body under normal conditions.

Why Cholesterol Matters

• Excess LDL or triglycerides may deposit plaques in the arteries – a disease referred to as atherosclerosis. The result of this is heart attacks, strokes and poor circulation.
• Watching your cholesterol levels monitors so that you can identify the problem early and take a corrective action either by diet, exercise or medication.

Influencing Factors of Cholesterol.

• Fatty diet rich in trans fats/sat fats.
• Smoking and alcohol
• Sedentary lifestyle
• Genetics and age
• Stress and poor sleep

• Increased intake of fiber (flaxseeds, fruits, beans, oats).
  • Flaxseeds: They also contain the soluble fiber and omega-3 fatty acids which lower LDL cholesterol.
  • Functional foods: Good sources of soluble fiber are fruits, berries, pears, citrus fruit and others.
  • Beans and Legumes: Bean varieties such as chickpea, lentils, kidney beans and black beans are found to reduce cholesterol in a natural manner.
  • Oats: Oats contain beta-glucan, which is a form of soluble fiber that demonstrates the ability to lower the LDL levels significantly.
  • Have 25-30 grams of fiber daily with a healthy portion of it consisting of soluble fiber.
  • Eating foods rich in fiber, such as flaxseeds, fruits, beans and oats, is an easy, natural and efficient method to keep your cholesterol level in check and preserve your heart at the same time.
  • How Fiber Helps:
    • The soluble fiber is associated with LDL (bad cholesterol) in the digestive system and it aids in eliminating the cholesterol in the body.
    • This eliminates the absorption of cholesterol in the blood.
    • The fiber which cannot be digested, it aids in easy digestion and generally the health of metabolism, which has an indirect impact on improved cholesterol balance.
    • Foods that contain lots of fiber make you feel fuller and thus help in controlling weight, which also contributes to the health of the heart.
• Additive of good fats: olive oil, nuts and avocados.
  • Olive Oil: It is a good source of fatty acids and antioxidants which are of the monounsaturated type. Cooking or any use as salad dressings helps to enhance cholesterol levels naturally.
  • Nuts: Walnuts, almonds, pistachios, and cashews are good sources of healthy fats, fiber and plant sterols all of which are heart healthy.
  • Avocados: Avocados are rich in monounsaturated fats and potassium and lower LDL cholesterol and keep the HDL cholesterol levels healthy.
  • How to Add Them to Your Diet:
    • Light cooking should be done with olive oil rather than butter or ghee.
    • A snack of a handful of nuts is nice or could be used on salads and breakfast bowls.
    • Sandwiches, smoothies or salads will be a good option to add avocado slices to give a creamy and healthy heart boost.
    • Sometimes the good fats that should be included regularly are olive oil, nuts, and avocados, which prevents unhealthy cholesterol level, lowers heart diseases, and contributes to overall health.
  • Why Good Fats Matter:
    • They assist in reducing the amount of bad LDL cholesterol which assists in the formation of plaque in arteries.
    • They increase HDL cholesterol that aids in eliminating the unwanted cholesterol in the bloodstream.
    • Good fats also alleviate inflammation, maintain the work of the brain as well as enhance the absorption of nutrients.
• Restrict red meat, fried and processed snacks.
  • The reason why restriction is significant:
    • Red Meat: Saturated fats are high sources of LDL (bad cholesterol) and contribute to the deposition of the plaque in blood vessels. Regular intake is a risk factor to heart-related disease and obesity.
    • Fried Foods: When food is cooked in used or hydrogenated oils, it forms trans fats which have a great contribution to LDL and reduction in HDL (good cholesterol). There is also the development of inflammation in the arteries by these fats.
    • Processed Snacks: Fast foods, packaged chips, bakery, biscuits, and refined carbohydrates are normally rich in unhealthy fats, excess salt, additives, and refined carbohydrates. These elevate the cholesterol, blood pressure, and risk in general of the heart.
  • Healthy Alternatives:
    • Select low-calorie sources of proteins such as fish, beans, and poultry.
    • Baked, grilled, or steamed foods can be eaten instead of being fried.
    • Substitute canned snacks with whole grain snacks or fruits, nuts, or seeds.
  • Red meat, fried and processed snack intake should be limited in order to keep the cholesterol levels normal and prevent adverse effects on the cardiovascular system in the long-term.
  • A change in eating habits could help a lot through the adoption of healthier cooking practices and practicing mindful snacking.
• Be active- 30 minutes of exercise improves the HDL.
  • Boosts HDL (Good Cholesterol): Exercise makes the body to generate extra HDL cholesterol. The increasing HDL levels can eliminate the surplus LDL (bad cholesterol) in the blood.
  • Workouts assist in burning the unwanted fats and lowering the risk of bad cholesterol and increasing the general lipid profile.
  • Improves Blood Circulation: Improves the operation of the heart and maintains the flexibility of blood vessels, lowering the chances of the formation of plaque.
  • Helps With Weight Control: Normal weight is also associated with the prevention of heart disease due to healthy body weight and normal cholesterol.
  • The kind of activities that can be used include:
    • Brisk walking or jogging Cycling or swimming
    • Aerobic workouts or dancing
    • Increasing the heart rate by at least 30 minutes
• Have your cholesterol level checked at least once in a year.
• BMI and Cholesterol can be used together in order to assess your overall cardiovascular risk.

It is good to know each number separately, however, their true strength is in unison. The combination of these two is how your body stores energy, burns it and how it reacts to diet.

It is well to know them in detail, one after another, but they are even more powerful together.

The combination of these will show how your body stores energy, burns it and how it reacts to diet.

When your BMI is high, then chances are that your cholesterol would have been affected as well, particularly LDL and triglycerides and when your BMR is low (slow metabolism) then you are fine.

• Monitoring is a must — awareness of your BMI, BMR, and cholesterol level will allow you to know the current health state of your body and exclude the presence of potential risks.
• All of them have a story behind them: BMI reflects your body weight balance, BMR displays your calorie requirements, and cholesterol amount indicates that you are healthy at heart.
• The lifestyle choices are important: it has been proven that healthy eating, physical activity, water consumption, and sleep have a positive effect on all the three indications.
• Take the long way out – crash diets or intense exercise programs can only change the numbers in the short run but not long-term health.
• See the doctor, regularly check your weight and undergo professional consultation to make sure that you are not overweight or underweight, your metabolism is normal, your cholesterol is also normal.
• Prevention is knowledge, when you are informed about your numbers, then you can make wise decisions in preventing such lifestyle diseases as diabetes, hypertension, and heart disease.
• Track and monitor – rely on digital health technology or mobile applications to monitor and track your BMI, BMR, and cholesterol so that you are always improving.
• It should be small and consistent, sustainable habits and not drastic changes are what can bring lasting health benefits.

Reference to my previous articles which may be read:

• Prevention of Lifestyle Diseases by Annual Checkups – protect yourself – Lovely Health Tips-2025
• 8 best ways to Improve Lifespan & Healthspan – Lovely Health Tips-2025
• 7 day plan to sleep like a baby – Lovely Health Tips-2025
• Pre pregnancy planning for female : first step to be mother – Lovely Health Tips-2025
• Precious Infancy to Toddler: A Baby’s First Two Years

References from other sources which may be referred:

• Are You at a Healthy Weight?
• Obesity
• How useful is the body mass index (BMI)? – Harvard Health
• WHO Guidelines
• Healthy Weight • The Nutrition Source
• Heart-Healthy Living – Aim for a Healthy Weight | NHLBI, NIH
• Dietary treatment to lower cholesterol and triglyceride and reduce cardiovascular risk – PubMed
• Cholesterol Levels: By age, LDL, HDL, and More
• My Cholesterol Guide: Taken Action. Live Healthy!
• Body mass index (BMI)\

FAQs:

Q1. What is BMI?
BMI (Body Mass Index) is a measure that compares your weight and height to determine if you’re underweight, healthy, overweight, or obese.

Q2. Is BMI accurate for all ages?
BMI is accurate for adults. Children and teens need age‑adjusted percentile charts.

Q3. Does BMI measure body fat?
No. BMI only estimates weight category, not actual fat percentage.

Q4. Can athletes use BMI?
BMI may be misleading for muscular individuals because muscle weighs more than fat.

Q5. What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to function at rest.

Q6. Why is BMR important?
It helps calculate daily calorie needs for weight loss, muscle gain, or maintenance.

Q7. Is BMR different for men and women?
Yes. Men usually have a higher BMR due to higher muscle mass.

Q8. Does age affect BMR?
Yes. BMR decreases as you age.

Q9. Normal level of Cholesterol ?
The normal range of total cholesterol level is typically a number that is lower than 200 mg/dl. LDL which is bad cholesterol should be less than 100mg/dl. HDL (good cholesterol):> more than 40 mg/dL in men and 50mg/dl in women. Triglycerides: less than 150mg/dl.

Q10. How frequent is the check up of cholesterol?
The cholesterol of most adults must be checked after every 4-6 yrs. You might also be asked to undergo more frequent testing by your doctor in case of diabetes, obesity or family history of heart disease.

Medical Disclaimer

This information is suggestive only and not a replacement for medical advice. For more detail, please visit to my website as mentioned below:

Healthy Home

• Author
• Recent Posts

Healthy Home

About the Author – “Mr. Bibhu Ranjan Mund”, Master in Public Health (MPH) from IIHMR University, Jaipur (Rajasthan) has experience of 18 years in Public Health activities. Through “Healthy Home”, we share the evidence & experienced based health & wellness guides with solutions for every day well-being.

Latest posts by Healthy Home (see all)

• Social media addiction & how to avoid it? - December 7, 2025
• Healthy lunch box ideas for kids - November 30, 2025
• Obesity prevention – best lifestyle habits - November 27, 2025