Get Health Tips & Expert Advice for Ideal Height and Weight
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In this blog
What is GLP-1 and how does it work?
Week-by-Week breakdown
Tips and lessons from real users
The EARLY Perspective
Conclusion
About the Author
References
Ready to lose weight for good?
If you are also confused about what your ideal weight is in proportion to your height, how to maintain that ideal weight, and how to calculate Body Mass Index (BMI), you are not alone! This blog is going to answer all such questions, ranging from “What should be your ideal weight according to your height in India?” to “How to analyze your BMI charts?” and so on. It will also help you find a free one-on-one consultation to help you figure out your ideal weight in relation to your height, as well as how you can achieve that weight.
But Why Does Height and Weight Matter in Health Assessments?
While most people want to know their ideal weight and height, they don’t know why these two metrics are so important. One of the most important uses of these two fundamental metrics is to help people measure their Body Mass Index (BMI). BMI, in simpler terms, is a number that helps you to assess the nutritional status of your health; it also helps to predict your risk of getting chronic diseases, etc.
Global BMI Classifications
| BMI | WHO Classification |
| <18.5 | Underweight |
| 18.5 – 24.9 | Normal weight |
| 25 – 29.9 | Overweight |
| 30 – 34.9 | Obesity Class I |
| 35 – 39.9 | Obesity Class II |
| 40+ | Obesity Class III |
(Source: WHO)
However, there is one big limitation of BMI as a tool. Which is that it doesn’t consider geography-specific credentials. The scale given above is suited to people of Western nations; however, after a lot of research, scientists have declared that India must have their own unique BMI scale. The scale offered by Indian scientists is given below.
BMI Chart (India-specific cutoffs)
| BMI | Classification |
| <18.5 | Underweight |
| 18.5 – 22.9 | Normal (Healthy) |
| 23 – 24.9 | Overweight (At Risk) |
| 25 – 29.9 | Obese Class I |
| 30+ | Obese Class II |
(Source: PMC NCBI)
As per the Indian scale, it can be seen that Parth, who had a 24.2 BMI, doesn’t have a normal weight but is overweight. This is because, as per the Indian context, if BMI is more than 23, then it is a red flag for lifestyle diseases.
BMI varies from place to place simply because people of every country have a unique genetic makeup, lifestyle, and dietary habits. This means that International standards don’t directly apply to everyone in this world. One person who might be, for example, overweight in India might be considered of normal weight in the West because the West has a separate lifestyle altogether. So, it is important that we don’t measure our BMI using International standards but using local methods.
These lifestyle changes also cause differences in average heights and weights.
Average Height by Gender– Global VS India
| Gender | Indian Average Height | Global Average Height |
| Male | 5 ft 5.5 in (166.5 cm) | 5 ft 7 in (170.8 cm) |
| Female | 5 ft 1 in (155.2 cm) | 5 ft 3.5 in (161.1 cm) |
(Source: National Family Health Survey [NFHS-5])
Being conscious about the local differences in height, the BMI scale, etc, is important for us because it helps to prevent diseases like Type 2 diabetes, hypertension, and heart disease, by customizing our diet and exercise plans to get the perfect BMI.
How to Get a Perfect BMI?
BMI is made up of our height and weight. So, to change BMI, we either have to change height or weight. After our growth plates close around the age of 18-20 years, our height then gets fixed. While our appearance might look different due to certain posture or stretching, nothing truly changes height in adulthood.
So now the best idea is to change weight in order to get healthy. These days, there are very less cases of underweight and the majority are about overweight. So, we will talk about how we can achieve a perfect BMI by doing the necessary weight loss.
What Is a Healthy Weight?
A “healthy weight” doesn’t just mean that you look lean, but also that your body fat and muscle mass are at optimal levels. This helps you avoid fatigue, hormonal imbalance, and chronic diseases.
Here’s a detailed Indian height-weight chart based on your sex to help you
Indian Height Weight Chart for Males (Adults)
| MALE Height (ft) | MALE Ideal Weight (kg) | FEMALE Height (ft) | FEMALE Ideal Weight (kg) |
| 5’0″ | 50 – 56 | 5’0″ | 45 – 52 |
| 5’2″ | 53 – 60 | 5’2″ | 48 – 56 |
| 5’4″ | 56 – 64 | 5’4″ | 52 – 60 |
| 5’6″ | 60 – 68 | 5’6″ | 55 – 65 |
| 5’8″ | 63 – 72 | 5’8″ | 58 – 68 |
| 6’0″ | 68 – 77 | – | – |
(Source: PMC NCBI)
Ideal Weight by Age Groups
| Age Group | Ideal Weight Range (kg) |
| Children (5-12 yrs) | Varies greatly; consult pediatric charts |
| Teenagers (13-18 yrs) | Based on height/puberty stage |
| Adults (19-50 yrs) | As per the above height-weight chart |
(Source: PMC NCBI)
How to Maintain an Ideal Weight for Your Height & Age?
As said before, height is fixed, but weight is in your control, so here’s how to stay within your ideal range:
Nutritional Tips
First and foremost, you must eat a balanced diet with vegetables, protein, and whole grains! Avoid any sort of comfort food, including but not limited to sugary snacks, fried food, and processed items. Also, remember to stay hydrated with 8-10 glasses of water every day!
Exercise Tips
It is super important to have 30 minutes of a workout. It can be anything– brisk walking, yoga, or strength training. For burning fat and toning together, it’s suggested to perform a mix of cardio + muscle workouts.
Lifestyle Habits
Please sleep 7-8 hours daily because it fixes our body mentally and physically. Also, try meditating or journaling to keep calm. Do limit alcohol and avoid smoking to stay healthy.
What are some Do’s and Don’ts to Achieve Ideal Weight?
| Dos | Don’ts |
| Eat at regular times and have a fixed schedule | Don’t skip meals |
| Do track your weight monthly | Don’t eat a lot after a given point (no crash diets) |
| If possible, choose home-cooked meals | Don’t depend on supplements without medical advice |
| Consult an expert to know the best practices for weight loss | Don’t trust any and every source you see about weight loss without talking to an expert |
How to Consult a Healthcare or Weight Loss Expert
While the charts we gave you can give you a general idea, only a personalized consultation can help you know:
- Your exact ideal weight
- Nutritional deficiencies
- Hormonal or metabolic barriers to weight loss
What We Offer:
- Free 1-on-1 Consultation with certified health professionals
- Customized diet plans made by Indian nutritionists
- Ongoing follow-ups and lifestyle habit tracking
It’s time for you to know your ideal body weight. Consult an expert today by clicking here and take charge of your health, and be happier you.
About the Author
Wrishila Pal
Wrishila leads marketing at Early, bringing over 5 years of writing experience across brand, performance, and product. A published author who began her journey in storytelling, she’s built content engines, scaled narratives across industries, and believes great writing balances clarity, emotion, and impact, especially when it comes to health.
References
- n.d. Obesity in adult Asian Indians- the ideal BMI cut-off. Accessed June 5, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC5903015/
- “BMI calculator – NIH.” n.d. Nhlbi.nih.gov. Accessed June 5, 2025. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.html
In this blog
But Why Does Height and Weight Matter in Health Assessments?
What is BMI?
Global BMI Classifications
BMI Chart (India-specific cutoffs)
How to Get a Perfect BMI?
How to Maintain an Ideal Weight for Your Height & Age?
What are some Do’s and Don’ts to Achieve Ideal Weight?
How to Consult a Healthcare or Weight Loss Expert
What We Offer:
