BMI vs BFR: Everything You Should Know


FitTrack smart scales help you lose weight, get fit, and live your best life by providing you with valuable, highly-accurate body composition data. Depending on your specific goals, the metrics you pay the most attention to may vary.

That said, there are two metrics that users who are interested in losing weight tend to pay the most attention to:

  1. BMI (body mass index)
  2. BFR (body fat rate, or %)

Both of these body composition metrics are important to monitor whether you're trying to lose weight or not. And though the two are sometimes confused with each other, BMI and BFR have very different meanings and should be understood independent of each other.

Here's everything you need to know about BMI and BFR, including: 

  • What, exactly, both of them are
  • How FitTrack calculates them
  • What a "good" BMI and BFR reading looks like
  • How to improve each metric

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BMI vs. BFR: What They Are & How FitTrack Calculates Them

BMI stands for body mass index and is a standard formula used to indicate overall health. FitTrack determines your BMI by dividing your weight by your height and displays your reading in the FitTrack app. The app will also tell you whether your BMI is considered low, standard, high, or very high. 

BFR stands for body fat rate, and is also commonly known as "body fat %." The FitTrack Dara uses advanced dual-BIA technology to calculate the percent of adipose tissue in your body. And, similar to BMI, your report will tell you whether your result is low, standard, high, or very high.

To get the most accurate reading possible for both metrics, make sure you've selected the correct setting in the FitTrack app. More active users should enable "Athlete Mode" on their device, which slightly adjusts our algorithms to account for our users' lifestyles. 

What's a Good BMI?

BMI is meant to be a general indicator of overall health and shouldn't be considered on its own. For example, two athletes could have wildly different BMI reports if one is a professional bodybuilder, and the other is a long-distance runner. The bodybuilder is likely to have a high BMI, and the runner a very low BMI, but both are probably in peak health. Instead, consider your BMI in relation to metrics such as muscle mass and body fat mass.

What About BFR?

To begin with, you should note that BFR calculates your total body fat percentage. To understand the difference between subcutaneous and visceral fat, you should consult those individual reports inside the FitTrack app. 

Extremely high BFR reports might be related to illnesses and increased risk of injury. Always consult a medical professional if you're feeling concerned. 

What constitutes a healthy BMI is unique to you and your lifestyle and changes between men and women. However, a general rule of thumb suggests that the average adult woman should maintain a BFR of 25-31%, and the average adult man should maintain a BFR of 18-24%.

How to Improve Your Metrics

When it comes to improving your BMI or lowering your body fat percentage, there are practically endless ways to reach your goals. But if you're looking for a place to start, here are some suggestions you can get working on today:

  • Reduce the amount of sugar and processed carbohydrates in your diet. These are two culprits that tend to hide out in most grocery store aisles, waiting to sabotage your healthy lifestyle.

  • Drink lots of water. Staying sufficiently hydrated helps your body perform optimally throughout the day, both at rest and during exercise.

  • Get plenty of rest. Click here to learn how sleep is directly related to your weight.

  • Be active! Even moderate or low levels of activity can help you improve both your BMI and your BFR metrics. 

  • Track your progress. Follow along in your FitTrack report and learn how changes to your diet and lifestyle impact your BMI and BFR metrics. You'll learn to make more informed decisions about your health, AND you'll stay motivated to keep working towards your goals.