A Better Way to Measure Body Fat and Health Risks

For years, doctors and health experts have relied on Body Mass Index (BMI) to measure obesity. But recently, a new method called the Body Roundness Index (BRI) has emerged, promising a more accurate way to understand body fat and its risks.

BMI has been the standard for a long time. It calculates body fat based on height and weight but doesn’t differentiate between muscle and fat. This can be misleading. For example, athletes with high muscle mass may have a high BMI but low body fat. Conversely, older adults with less muscle and more fat may have a low BMI but higher health risks.

Waist circumference (WC) and waist-to-height ratio (WHtR) are other measurements used as alternatives to BMI. These methods focus on abdominal fat, which is a better indicator of health risks than overall body fat.

However, studies have shown that BRI is more accurate than all those options in predicting health risks. A study published in JAMA Network Open found that BRI did a better job of estimating body composition and identifying people at higher risk of death due to obesity-related issues. BRI includes measurements of your waist and hip circumferences to understand better how fat is distributed around your body. Visceral fat, the deep belly fat that surrounds your organs, is particularly harmful, and BRI helps to measure it more accurately.

Measuring yourself using BRI is simple and can be done at home. You will need a measuring tape. Follow these steps:

1. Measure Your Height:Stand straight against a wall without shoes. Use a measuring tape or ruler to measure from the floor to the top of your head.
2. Measure Your Waist Circumference:Find the narrowest part of your waist, usually just above your belly button. Wrap the measuring tape around your waist, making sure it’s snug but not too tight.

BRI values range from 1 to 16. The closer the BRI value is to one, the more circular your body shape. Values closer to 16 indicate a more oval or straight-line shape. Here’s how to interpret your BRI number:

• Low BRI (Closer to 1):Indicates less body fat and a healthier body composition. However, being too low can also mean BEING underweight, which has its own health risks.
• Medium BRI (Middle Values):Represents a balanced body composition with moderate levels of body fat. This is usually the healthiest range.
• High BRI (Closer to 16):Indicates higher body fat, especially visceral fat. This is associated with more significant health risks, such as heart disease, diabetes, and other obesity-related conditions.

Studies have shown that people with a high BRI have a higher risk of death from any cause. This is because excessive body fat, particularly around the organs, can lead to serious health issues.

BRI offers several advantages over BMI. By including waist and hip measurements, BRI provides a more accurate estimate of body fat and its distribution, making it a superior tool for assessing health risks. This inclusion allows BRI to take into account different body shapes, providing a more personalized and tailored health assessment for individuals. Moreover, BRI is highly accessible; you only need a measuring tape to calculate it, making it easy to use at home without the need for specialized equipment.

References

1. Body Roundness Index and All-Cause Mortality Among US Adults
   Xiaoqian Zhang, MD; Ning Ma, MD1; Qiushi Lin, MD, PhD
   JAMA Network Open, Published June 5, 2024
2. Relationships between body roundness with body fat and visceral adipose tissue emerging from a new geometrical model
   
   Diana M. Thomas, Carl Bredlau, Anja Bosy-Westphal, Manfred Mueller, Wei Shen, Dympna Gallagher, Yuna Maeda, Andrew McDougall, Courtney M. Peterson, Eric Ravussin, Steven B. Heymsfield
   Obesity A Research Journal, Published 21 March 2013 https://doi.org/10.1002/oby.20408
3. Effectiveness of Body Roundness Index (BRI) and a Body Shape Index (ABSI) in Predicting Hypertension: A Systematic Review and Meta-Analysis of Observational Studies
   
   Julián F. Calderón-García, Raúl Roncero-Martín, Sergio Rico-Martín, Jorge M. De Nicolás-Jiménez, Fidel López-Espuela, Esperanza Santano-Mogena, Pilar Alfageme-García 3ORCID and Juan F. Sánchez Muñoz-Torrero
   International Journal of Environmental Research and Public Health, Published 4 November 2021