If you’ve ever had your GP mention BMI (Body Mass Index) during a check-up, you’re not alone. For decades, the number – calculated by dividing your weight by your height squared – has been the go-to tool for describing health risks associated with weight. But does it really matter what your BMI says at 60 and beyond? Or is there a time when you simply accept your weight and focus on living well?
Does BMI still matter for older adults?
Here’s the short answer: not as much as you would think. New research shows that BMI is a flawed measure for older adults. While it’s still widely used because it’s simple and quick, BMI doesn’t take into account body composition, loss of muscle mass, or the natural changes that happen with age. For seniors, being a little heavier can be better for bone health and may protect against certain illnesses.
Studies now suggest a “healthy” BMI for people over 65 is a bit higher than the general adult population. Experts say the ideal BMI for seniors may be between 25 and 27, even stretching to 27-32 for women and 27-28 for men in later life. This is well above the BMI of 18.5-24.9 considered healthy for younger adults.
Importantly, being underweight as you age is more strongly linked to health problems and shorter life expectancy than being mildly overweight. Frailty, poor mobility, and cognitive decline are notably higher in older adults with a low BMI. On the other side, while obesity carries its own risks at any age (think heart disease, stroke, diabetes), the dangers at higher BMI appear less severe past 60.
Isn’t it normal to lose weight as you get older?
Yes, but there are caveats. As we age, our muscle and bone mass naturally decline – a process known as sarcopenia – which means many older adults lose weight, but not always in a healthy way. Men especially tend to lose weight after age 55, while women often see weight stabilise or slowly decrease after 65. However, rapid, or unexplained weight loss after 60 should never be ignored; losing more than 5 percent of your body weight in six months can be a sign of underlying health issues and increases risk for poorer outcomes.
When do you just accept your ‘number and get on with life?
In truth, the focus after 60 should be less about fitting into a prescribed BMI range and more about maintainingstrength, independence, and quality of life. If you feel healthy, are active, and have good energy levels, being a little heavier or lighter should not create anxiety. It is helpful to check with your doctor about waist circumference – a better indicator of health risks in older adults than BMI alone. A mindful approach to nutrition, staying social, and gentle exercise (think walking, swimming, yoga) will do more for wellbeing than fixating on the scales.
Key Takeaways for the 60-plus Set
BMI is only one measure. Do not judge health solely by the number. Strength, ability, and vitality matter more.
It is okay to carry a few extra kilos. The healthiest weight for seniors is often higher than for younger adults.
Losing weight is not always a good thing. Slow, unintentional weight loss after 60 is concerning – see your GP if you notice this.
Waist size is more important than weight. A larger waist can signal higher risk for heart disease and diabetes.
Focus on muscle, not just fat. Muscle loss is common and can affect your independence, regular movement, and a balanced diet help.
The bottom line? Health at 60-plus is more than just a BMI score. Accept yourself, cherish your abilities, and keep moving—because a life well-lived is measured in memories, not numbers.