[{"data":1,"prerenderedAt":690},["ShallowReactive",2],{"lexique-en-bmi-body-mass-index":3,"lexique-all-en":334,"lexique-trans-en-bmi-body-mass-index":688},{"id":4,"title":5,"body":6,"description":323,"extension":324,"lang":325,"letter":326,"meta":327,"navigation":328,"path":329,"ref":330,"seo":331,"stem":332,"__hash__":333},"lexique/lexique/en/bmi-body-mass-index.md","BMI",{"type":7,"value":8,"toc":311},"minimark",[9,13,18,30,33,36,39,44,111,113,117,136,138,142,187,189,193,239,241,245,274,276,280,294,296,300],[10,11,5],"h1",{"id":12},"bmi",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,25,26,29],"p",{},"The ",[23,24,5],"strong",{}," (Body Mass Index) is calculated by the formula: ",[23,27,28],{},"weight (kg) / height² (m²)",". It's a quick health screening tool used by doctors and public health authorities.",[31,32],"blockquote",{},[19,34,35],{},"💡 BMI doesn't differentiate fat from muscle. A 90 kg lifter and a 90 kg sedentary at the same height have the same BMI — but very different bodies.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"who-classification","WHO classification",[45,46,47,59],"table",{},[48,49,50],"thead",{},[51,52,53,56],"tr",{},[54,55,5],"th",{},[54,57,58],{},"Category",[60,61,62,71,79,87,95,103],"tbody",{},[51,63,64,68],{},[65,66,67],"td",{},"\u003C 18.5",[65,69,70],{},"Underweight",[51,72,73,76],{},[65,74,75],{},"18.5 - 24.9",[65,77,78],{},"Normal",[51,80,81,84],{},[65,82,83],{},"25 - 29.9",[65,85,86],{},"Overweight",[51,88,89,92],{},[65,90,91],{},"30 - 34.9",[65,93,94],{},"Obesity class I",[51,96,97,100],{},[65,98,99],{},"35 - 39.9",[65,101,102],{},"Obesity class II",[51,104,105,108],{},[65,106,107],{},"40+",[65,109,110],{},"Obesity class III",[37,112],{},[40,114,116],{"id":115},"calculation-example","Calculation example",[118,119,120,124,127,133],"ul",{},[121,122,123],"li",{},"Height: 1.80 m",[121,125,126],{},"Weight: 80 kg",[121,128,129,130],{},"BMI = 80 / (1.80 × 1.80) = 80 / 3.24 = ",[23,131,132],{},"24.7",[121,134,135],{},"Classification: end of \"normal\"",[37,137],{},[40,139,141],{"id":140},"bmis-limits","BMI's limits",[118,143,144,150,157,164,170,180],{},[121,145,146,147],{},"❌ Doesn't differentiate ",[23,148,149],{},"fat from muscle",[121,151,152,153,156],{},"❌ Doesn't account for ",[23,154,155],{},"fat distribution"," (visceral vs subcutaneous)",[121,158,159,160,163],{},"❌ Less reliable for ",[23,161,162],{},"athletes"," (often classified \"overweight\" because of muscle)",[121,165,159,166,169],{},[23,167,168],{},"older adults"," (sarcopenia masks fat loss)",[121,171,172,173,176,177],{},"❌ Doesn't fit ",[23,174,175],{},"children"," or ",[23,178,179],{},"pregnant women",[121,181,182,183,186],{},"❌ Limited by ",[23,184,185],{},"ethnicity"," (Asian populations have a different threshold)",[37,188],{},[40,190,192],{"id":191},"better-alternatives-to-bmi","Better alternatives to BMI",[45,194,195,205],{},[48,196,197],{},[51,198,199,202],{},[54,200,201],{},"Indicator",[54,203,204],{},"What it measures",[60,206,207,215,223,231],{},[51,208,209,212],{},[65,210,211],{},"Body fat %",[65,213,214],{},"Real share of fat",[51,216,217,220],{},[65,218,219],{},"Waist-to-height ratio",[65,221,222],{},"Abdominal/visceral fat",[51,224,225,228],{},[65,226,227],{},"Waist circumference",[65,229,230],{},"Cardiovascular risk",[51,232,233,236],{},[65,234,235],{},"Lean mass / fat mass ratio",[65,237,238],{},"True body composition",[37,240],{},[40,242,244],{"id":243},"how-to-use-bmi-properly","How to use BMI properly",[118,246,247,254,261,268,271],{},[121,248,249,250,253],{},"✅ As ",[23,251,252],{},"quick screening"," for the sedentary general population",[121,255,256,257,260],{},"✅ As a ",[23,258,259],{},"starting point",", not the final answer",[121,262,263,264,267],{},"✅ ",[23,265,266],{},"Combined with other measures"," (waist, body fat %)",[121,269,270],{},"❌ Don't use it as a sole reference if you train",[121,272,273],{},"❌ Don't use it to classify a muscular athlete",[37,275],{},[40,277,279],{"id":278},"common-mistakes","Common mistakes",[118,281,282,285,288,291],{},[121,283,284],{},"❌ Believing a \"high\" BMI = automatically unhealthy",[121,286,287],{},"❌ Targeting a precise BMI as a goal",[121,289,290],{},"❌ Comparing BMI between very different individuals",[121,292,293],{},"❌ Ignoring more relevant measures (body fat %, waist circumference)",[37,295],{},[40,297,299],{"id":298},"key-takeaways","Key takeaways",[19,301,302,303,306,307,310],{},"BMI is ",[23,304,305],{},"useful as quick screening but limited",". For lifters, body fat % and waist circumference are far more relevant. ",[23,308,309],{},"Don't fixate on a number — track real body composition",".",{"title":312,"searchDepth":313,"depth":313,"links":314},"",2,[315,317,318,319,320,321,322],{"id":42,"depth":316,"text":43},3,{"id":115,"depth":316,"text":116},{"id":140,"depth":316,"text":141},{"id":191,"depth":316,"text":192},{"id":243,"depth":316,"text":244},{"id":278,"depth":316,"text":279},{"id":298,"depth":316,"text":299},"BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","md","en","B",{},true,"/lexique/en/bmi-body-mass-index","bmi-body-mass-index",{"title":5,"description":323},"lexique/en/bmi-body-mass-index","9W-L3a7vsnRFv0hs1nv-aEwsw7mEX1e6vzGSvn3aWzE",[335,339,343,347,351,355,359,363,367,371,372,376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,532,536,540,544,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652,656,660,664,668,672,676,680,684],{"title":336,"description":337,"slug":338},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":340,"description":341,"slug":342},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":344,"description":345,"slug":346},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":348,"description":349,"slug":350},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":352,"description":353,"slug":354},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":356,"description":357,"slug":358},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":360,"description":361,"slug":362},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":364,"description":365,"slug":366},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":368,"description":369,"slug":370},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":5,"description":323,"slug":330},{"title":373,"description":374,"slug":375},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":377,"description":378,"slug":379},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":381,"description":382,"slug":383},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":385,"description":386,"slug":387},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":389,"description":390,"slug":391},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":393,"description":394,"slug":395},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":397,"description":398,"slug":399},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":401,"description":402,"slug":403},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":405,"description":406,"slug":407},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":409,"description":410,"slug":411},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":413,"description":414,"slug":415},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":417,"description":418,"slug":419},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":421,"description":422,"slug":423},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":425,"description":426,"slug":427},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":429,"description":430,"slug":431},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":433,"description":434,"slug":435},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":437,"description":438,"slug":439},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":441,"description":442,"slug":443},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":445,"description":446,"slug":447},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":449,"description":450,"slug":451},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":453,"description":454,"slug":455},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":457,"description":458,"slug":459},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":461,"description":462,"slug":463},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":465,"description":466,"slug":467},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":469,"description":470,"slug":471},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":473,"description":474,"slug":475},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":477,"description":478,"slug":479},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":481,"description":482,"slug":483},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":485,"description":486,"slug":487},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":489,"description":490,"slug":491},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":493,"description":494,"slug":495},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":497,"description":498,"slug":499},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":501,"description":502,"slug":503},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":505,"description":506,"slug":507},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":509,"description":510,"slug":511},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":513,"description":514,"slug":515},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":517,"description":518,"slug":519},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":521,"description":522,"slug":523},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":525,"description":526,"slug":527},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":529,"description":530,"slug":531},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":533,"description":534,"slug":535},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":537,"description":538,"slug":539},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":541,"description":542,"slug":543},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":545,"description":546,"slug":547},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":549,"description":550,"slug":551},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":553,"description":554,"slug":555},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":557,"description":558,"slug":559},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":561,"description":562,"slug":563},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":565,"description":566,"slug":567},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":569,"description":570,"slug":571},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":573,"description":574,"slug":575},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":577,"description":578,"slug":579},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":581,"description":582,"slug":583},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":585,"description":586,"slug":587},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":589,"description":590,"slug":591},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":593,"description":594,"slug":595},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":597,"description":598,"slug":599},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":601,"description":602,"slug":603},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":605,"description":606,"slug":607},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":609,"description":610,"slug":611},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":613,"description":614,"slug":615},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":617,"description":618,"slug":619},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":621,"description":622,"slug":623},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":625,"description":626,"slug":627},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":629,"description":630,"slug":631},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":633,"description":634,"slug":635},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":637,"description":638,"slug":639},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":641,"description":642,"slug":643},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":645,"description":646,"slug":647},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":649,"description":650,"slug":651},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":653,"description":654,"slug":655},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":657,"description":658,"slug":659},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":661,"description":662,"slug":663},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":665,"description":666,"slug":667},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":669,"description":670,"slug":671},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":673,"description":674,"slug":675},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":677,"description":678,"slug":679},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":681,"description":682,"slug":683},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":685,"description":686,"slug":687},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":12,"en":330,"es":689,"fr":689,"it":689,"pt":689},"imc",1784214981253]