Find your healthy weight range based on your height and gender — using Asian BMI standards that are more accurate for Indian body types.
The concept of “ideal body weight” has evolved significantly over the decades. Originally developed by Metropolitan Life Insurance tables in the 1940s–60s to estimate mortality risk by height and frame size, it has since been refined using BMI-based population research. Today, “healthy weight range” is considered more accurate and less judgmental than a single “ideal” number, since healthy weight depends on individual factors like muscle mass, bone density, and body composition.
For Indians, this range is calculated using Asian BMI standards: BMI 18.5–22.9, rather than the Western standard of 18.5–24.9. This is because South Asians develop metabolic health problems at lower BMI values than Europeans (see our BMI Calculator page for the full explanation).
The table below shows the healthy weight ranges for common heights in India, calculated using Asian BMI cutoffs (18.5–22.9):
| Height | Lower Bound (BMI 18.5) | Optimal (BMI 21) | Upper Bound (BMI 22.9) |
|---|---|---|---|
| 155 cm (5'1") | 44 kg | 50 kg | 55 kg |
| 160 cm (5'3") | 47 kg | 54 kg | 59 kg |
| 165 cm (5'5") | 50 kg | 57 kg | 62 kg |
| 170 cm (5'7") | 53 kg | 61 kg | 66 kg |
| 175 cm (5'9") | 57 kg | 64 kg | 70 kg |
| 180 cm (5'11") | 60 kg | 68 kg | 74 kg |
| Height | Lower Bound (BMI 18.5) | Optimal (BMI 21) | Upper Bound (BMI 22.9) |
|---|---|---|---|
| 145 cm (4'9") | 39 kg | 44 kg | 48 kg |
| 150 cm (4'11") | 42 kg | 47 kg | 52 kg |
| 155 cm (5'1") | 44 kg | 50 kg | 55 kg |
| 160 cm (5'3") | 47 kg | 54 kg | 59 kg |
| 165 cm (5'5") | 50 kg | 57 kg | 62 kg |
| 170 cm (5'7") | 53 kg | 61 kg | 66 kg |
There are several historical formulas used to calculate ideal body weight. Each gives slightly different results, and none is definitively “correct” — they're all approximations:
| Formula | For Men (170 cm) | For Women (160 cm) | Notes |
|---|---|---|---|
| BMI-based (Asian, this calculator) | 53–66 kg | 47–59 kg | Most relevant for Indians |
| Devine Formula (1974) | ~68 kg | ~57 kg | Used in clinical medicine (drug dosing) |
| Hamwi Formula (1964) | ~66 kg | ~57 kg | Similar to Devine |
| Robinson Formula (1983) | ~65 kg | ~55 kg | A revision of Devine |
For practical weight goals, the BMI-based Asian range is the most appropriate for Indians. The other formulas (Devine, Hamwi, Robinson) were developed in Western populations and tend to suggest slightly higher targets than are optimal for South Asians.
Many Indians — especially women — fixate on a specific “goal weight” like 55 kg or 60 kg, often driven by cultural comparisons or past weight history. But body weight fluctuates daily by 1–3 kg due to water retention, food volume, digestion, and hormonal changes. Obsessing over a single number on the scale is both inaccurate and psychologically harmful.
A healthier approach: aim for a weight range (e.g., 55–60 kg), prioritise how you feel and your health markers (energy, blood sugar, blood pressure, strength), and judge progress by monthly trends — not daily weigh-ins.
Two people at the same weight and height can look and feel very different depending on their body composition. A person with 20% body fat and 60 kg of lean mass will look leaner and be healthier than someone at the same scale weight with 35% body fat. Resistance training builds muscle and reduces fat even without changing your scale weight — a phenomenon called “body recomposition” that is common in Indian women who start lifting weights for the first time.
If your current weight is above the healthy range, a structured, moderate approach works best:
Use our TDEE Calculator to find how many calories your body burns daily. This is your starting baseline.
Aim to eat 400–500 calories below your TDEE daily. Use our Calorie Deficit Calculator to get your target and timeline.
Eat at least 1.6g of protein per kg of goal body weight. This preserves muscle during weight loss and keeps you full. Use our Macro Calculator for your personalised split.
Aim for at least 2 strength training sessions per week. This preserves muscle mass during a calorie deficit and permanently elevates your resting metabolism.
At 0.5 kg/week, it takes about 20 weeks (5 months) to lose 10 kg sustainably. This is not slow — this is the fastest rate that preserves muscle and metabolic health. Anyone promising faster results is selling you rapid water and muscle loss followed by rebound.
For an Indian woman who is 5'4" (approximately 163 cm), the healthy weight range using Asian BMI standards (18.5–22.9) is approximately 49–61 kg. The midpoint at BMI 21 would be around 55–56 kg. However, this is a range — any weight within it is healthy, and body composition matters as much as scale weight.
For an Indian man who is 5'7" (approximately 170 cm), the healthy weight range using Asian BMI standards is approximately 53–66 kg. The midpoint at BMI 21 is around 61 kg. Men with significant muscle mass may reasonably be at the upper end of or slightly above this range while remaining metabolically healthy.
By Asian standards, a BMI of 24 is in the overweight range. Whether you should actively try to lose weight depends on your other health markers — blood glucose, blood pressure, cholesterol, waist circumference, and family history. If all your metabolic markers are healthy and you're physically active, a BMI of 24 may not require intervention. Talk to a doctor for personalised guidance.
No. Bodybuilders and athletes aim for very different body compositions than general health standards. A serious male bodybuilder might carry 80–85 kg of muscle at 170 cm, well above the "ideal weight range," yet have extremely low body fat and excellent metabolic health. Ideal weight calculators are designed for general population health, not athletic or aesthetic goals.