Understanding your height weight ratio is one of the simplest ways to know if you’re in the healthy weight range or need to make some changes.
In India, where body types and lifestyles vary from region to region, knowing your ideal weight based on your height can help you maintain good health and prevent common lifestyle diseases.
According to a statistics report in 2012, globally, one in six adults is obese, and nearly 2.8 million individuals die each year due to overweight or obesity. That’s where tracking your height-to-weight ratio becomes important. Unlike BMI, which can be confusing for some, this simple ratio gives you a clearer picture of whether your weight is balanced for your height.
Think of it like this — just like we check sugar or BP levels, knowing your ideal weight for your height should also be routine.
Whether you’re trying to shed a few kilos, gain a healthy weight, or follow a weight loss plan, this guide will help you understand the right height-weight ratio for your body type, especially for Indian men, women, and kids.
What Is Height Weight Ratio?
Height Weight Ratio is a simple way to check if your body weight is healthy for your height. It compares how much you weigh with how tall you are and helps identify if you’re underweight, overweight, or in the normal range. It’s especially useful in tracking overall fitness and avoiding lifestyle diseases.
Let’s understand more about it:
- Simple and Easy to Calculate: You just need your height and weight to assess your basic health status.
- Useful Health Indicator: Helps determine if you’re underweight, healthy, overweight, or obese.
- Commonly Used by Doctors: Often used in medical checkups to assess risk for heart disease, diabetes, and more.
- Gender-Specific Ranges: Men and women have different ideal weight ranges due to variations in body structure and muscle mass.
- Helpful in Weight Management: Supports your fitness or weight loss journey by showing ideal weight zones.
- Adapted for Indian Standards: Indian experts often use adjusted BMI and weight charts suited for Asian body types.
- Does Not Reflect Muscle Mass: It does not differentiate between fat and muscle—so athletes may fall outside the ‘normal’ range.
Now, let’s move on to understanding the ideal ratio of weight to height.
Ideal Height Weight Ratio For Indians
Maintaining an ideal height-to-weight ratio or healthy weight according to height is important for overall health, fitness, and disease prevention. While the “ideal” weight can vary based on body type, age, and lifestyle, having a standard reference helps you stay on track.
According to the height-weight ratio chart published by Disabled World, here are the ideal weight ranges for Indian men and women:
Ideal Height Weight Chart For Indian Men
| Height (ft/in) | Height (cm) | Ideal Weight (kg) |
| 5’0″ | 152 | 43.1 – 53.0 |
| 5’1″ | 155 | 45.8 – 55.8 |
| 5’2″ | 157 | 48.1 – 58.9 |
| 5’3″ | 160 | 50.8 – 61.6 |
| 5’4″ | 163 | 53.0 – 64.8 |
| 5’5″ | 165 | 55.3 – 68.0 |
| 5’6″ | 168 | 58.0 – 70.7 |
| 5’7″ | 170 | 60.3 – 73.9 |
| 5’8″ | 173 | 63.0 – 76.6 |
| 5’9″ | 175 | 65.3 – 79.8 |
| 5’10” | 178 | 67.6 – 83.0 |
| 5’11” | 180 | 70.3 – 85.7 |
| 6’0″ | 183 | 72.6 – 88.9 |
| 6’1″ | 185 | 75.3 – 91.6 |
| 6’2″ | 188 | 77.5 – 94.8 |
| 6’3″ | 191 | 79.8 – 98.0 |
| 6’4″ | 193 | 82.5 – 100.6 |
| 6’5″ | 195 | 84.8 – 103.8 |
Ideal Height Weight Chart For Indian Women
| Height (ft/in) | Height (cm) | Ideal Weight (kg) |
| 4’10” | 147 | 36.4 – 44.9 |
| 4’11” | 150 | 39.0 – 47.6 |
| 5’0″ | 152 | 40.8 – 49.9 |
| 5’1″ | 155 | 43.1 – 52.6 |
| 5’2″ | 157 | 44.9 – 54.9 |
| 5’3″ | 160 | 47.2 – 57.6 |
| 5’4″ | 163 | 49.0 – 59.9 |
| 5’5″ | 165 | 51.2 – 62.6 |
| 5’6″ | 168 | 53.0 – 64.8 |
| 5’7″ | 170 | 55.3 – 67.6 |
| 5’8″ | 173 | 57.1 – 69.8 |
| 5’9″ | 175 | 59.4 – 72.6 |
| 5’10” | 178 | 61.2 – 74.8 |
| 5’11” | 180 | 63.5 – 77.5 |
| 6’0″ | 183 | 65.3 – 79.8 |
It’s important to note that these figures offer general guidance and may not account for individual factors such as body composition, muscle mass, and overall health. For personalized advice, consulting with a doctor or dietitian is recommended.
How The Weight To Height Ratio Chart Works!
You should have a basic understanding of how to read the weight categories before looking at the height weight charts for men and women. Thankfully, the categories are self-explanatory:
- Average weight: This category explains a person is fit and falls under a healthy body group.
- Underweight: A person below the average weight range, is considered underweight.
- Overweight: It depicts that the person’s weight is more than the normal weight range.
Ways To Calculate Your Height Weight Ratio
The Height Weight Ratio helps determine whether your body weight is proportionate to your height and whether you fall in a healthy range. This is especially important for Indians, as studies show we tend to carry more fat at lower BMI levels than Western populations, making such assessments even more critical.
Below are the most widely accepted and medically backed ways to calculate your weight proportionate to height:
1. Body Mass Index (BMI)
According to the National Heart, Lung, and Blood Institute, Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.
It is the most common method used globally to estimate whether a person is underweight, normal weight, overweight, or obese based on their height and weight.
Formula:
BMI = Weight (kg) ÷ Height (m²)
Example:
If your weight is 65 kg and your height is 1.65 m,
BMI = 65 ÷ (1.65 × 1.65) = 23.87 (Normal)
According to the World Obesity, BMI cutoffs are
| Classification | BMI Cutoff Points (kg/m²) |
| Underweight | Below 18.5 |
| Healthy Weight | 18.5-24.99 |
| Overweight (including obesity) | ≥25.00 |
| Obesity | ≥30.00 |
| Severe Obesity | ≥40.00 |
You can also try this BMI calculator by Fitelo to check if you are at a healthy weight for your height!
2. Waist-to-Height Ratio (WHtR)
According to the NHS, Calculating your waist-to-height ratio can help you understand if you’re carrying too much fat around your tummy.
WHtR compares your waist circumference to your height. This method is better at predicting risks of heart disease, diabetes, and metabolic syndrome than BMI alone.
Formula:
WHtR = Waist (cm) ÷ Height (cm)
Ideal Range:
Keep your waist circumference less than half your height (WHtR < 0.5)
Example:
Height = 160 cm, Waist = 75 cm
WHtR = 160 ÷ 75 = 0.468 (Healthy)
According to the National Library of Medicine, A WHtR cutoff of 0.5 can be used in different sex and ethnic groups and is generally accepted as a universal cutoff for central obesity in children (aged ≥6 years) and adults.
Are You Underweight, Healthy, Or Overweight?
Understanding your height-weight ratio is crucial for maintaining good health. This ratio helps determine if you’re underweight, healthy, or overweight, which can significantly impact your overall well-being.
Signs You Might Be At The Wrong Ratio
Your body often provides indicators when your weight isn’t proportionate to your height. Recognizing these signs can help you take proactive steps toward better health.
Possible Signs of Being Underweight:
- Frequent Fatigue or Low Energy Levels: Consistently feeling tired can indicate insufficient caloric intake, leading to inadequate energy production.
- Weakened Immune System: According to Health Direct, being underweight is associated with a range of health risks, including immunity, mental well-being, bone, skin, teeth, and fertility problems.
- Hair Thinning or Loss: Nutritional deficiencies from being underweight can lead to hair health issues.
- Irregular Menstrual Cycles in Women: Low body weight can disrupt hormonal balance, causing menstrual irregularities.
- Difficulty Gaining Muscle Mass: Insufficient protein and calorie intake can hinder muscle development.
Possible Signs of Being Overweight:
- Shortness of Breath During Mild Activity: Research says that excess weight can strain the respiratory system, making simple activities challenging.
- Joint or Back Pain: Additional weight increases stress on joints and the spine, leading to discomfort.
- Clothes Feeling Tighter or Frequent Size Changes: Noticing changes in how your clothes fit can be an early indicator of weight gain.
- Feeling Sluggish or Tired Regularly: Being overweight can lead to decreased energy levels and increased fatigue.
- Snoring or Sleep Disturbances: According to the National Institutes of Health, overweight individuals are at a higher risk for sleep apnea and other sleep disorders.
When To See A Dietitian Or Doctor
If you’re experiencing any of the signs mentioned above, or if your Body Mass Index (BMI) falls outside the healthy range, consulting a healthcare professional is advisable. Seeking guidance is particularly important if:
- Unintentional Weight Changes: According to the Cleveland Clinic, rapid weight gain or loss without changes in diet or activity levels may indicate underlying health issues and indicate signs to see a dietitian.
- Persistent Low Energy Levels: Ongoing fatigue can be a sign of nutritional deficiencies or metabolic concerns.
- Existing Health Conditions: Conditions such as diabetes, heart disease, or hormonal imbalances can be managed more effectively with professional dietary advice.
- Planning Major Lifestyle Changes: Events like pregnancy, surgery, or starting a new fitness regimen warrant personalized nutritional planning.
Book a consultation with our expert dietitians today, who can provide personalized strategies to achieve and maintain a healthy weight as per your individual needs and circumstances.
Tips To Achieve A Healthy Height-Weight Ratio
Here are some life-changing day-to-day tips that will help you to achieve ideal weight for height and even result in weight loss:
1. Follow a Balanced Indian Diet
- Include a variety of whole grains (like millet and brown rice), proteins (dal, paneer, sprouts), fruits, and vegetables.
- According to the National Institute of Nutrition, limit deep-fried, sugary, and overly processed foods.
- Include traditional health boosters like turmeric, cumin, and ghee in moderation.
2. Stay Physically Active
- According to the World Health Organization, aim for at least 30 minutes of moderate activity daily—walking, yoga, or even household chores count.
- Combine cardio with strength training exercises for better fat regulation.
3. Track Your BMI and Waist-to-Hip Ratio
- Regularly check your Body Mass Index (BMI) and waist measurements.
- For Indians, a BMI between 18.5–and 24.9 is considered healthy.
4. Control Portion Sizes
- Use smaller plates, avoid second servings for portion control, and eat mindfully.
- Stop eating once you’re 80% full—a concept rooted in Ayurvedic wisdom and also a Japanese term.
5. Hydrate Well
- Stay hydrated by drinking 8–10 glasses of water daily. Include buttermilk, coconut water, and herbal teas.
- Avoid sugary sodas and packaged juices.
6. Get Quality Sleep
- Poor sleep can affect metabolism and hunger hormones.
- According to Harvard Health Publishing, getting the right amount of sleep is essential for weight loss, as the body continues burning fat and repairing itself while resting.
- Aim for 7–8 hours of uninterrupted sleep every night. Know your best time to sleep and make it a regular habit.
7. Seek Professional Guidance if Needed
- According to Better Health Channel, a certified dietitian can help tailor your diet to your body type and health conditions.
- Get periodic health checkups to monitor hormonal or metabolic imbalances.
Conclusion
Maintaining the right height-to-weight ratio is foundational to achieving long-term health and wellness. Whether you’re underweight, overweight, or within the healthy weight range, understanding your body better through this simple measure can help you make more informed choices.
- What Is Height Weight Ratio: It’s a simple yet effective way to understand whether your body weight is proportional to your height, helping you easily identify your health status.
- Ideal Height Weight Ratio for Indians: There are specific charts based on height and gender that offer tailored guidance for maintaining healthy body weight, considering typical body structures and lifestyle patterns.
- Ways to Calculate the Ratio: Use the BMI calculator and Waist-to-Height Ratio to get a more accurate picture of body fat distribution and potential health risks.
- Are You Underweight, Healthy, or Overweight?: Recognizing your current category can help you take proactive steps toward fitness and prevent diseases like diabetes and heart problems.
- Signs You Might Be at the Wrong Ratio: Fatigue, breathlessness, menstrual issues, or frequent illness could signal an imbalance in your height-weight ratio. Also, check out this body fat calculator by Fitelo.
- When to See a Doctor or Dietitian: If you notice unusual weight changes or persistent symptoms, seek professional advice for a customized health plan.
- Tips to Achieve a Healthy Ratio: An Indian balanced diet, regular activity, portion control, hydration, good sleep, and periodic checkups go a long way in maintaining optimal health.
By being mindful of these aspects, you empower yourself to lead a healthier, more balanced life. Connect with our Fitelo experts today to get your weight in a healthy range with our personalized diet plan services.
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Davinder, a 34-year-old mother from the UK, approached Fitelo to address her concern about weight gain. With a focus on healthy, home-based meals tailored to her preferences by our experts, Davinder achieved an impressive weight loss of 11 kilograms in 80 days! Read her transformation story below:
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Frequently Asked Question
What Is The Ideal Height And Weight Ratio?
The ideal height and weight ratio is based on BMI (18.5–24.9), but also considers body composition and muscle mass. It varies by age, gender, and ethnicity—Indians often use slightly lower BMI cutoffs due to higher body fat percentage.
How Tall Is A 70 Kg Man?
A 70 kg man would ideally be around 5’7″ to 5’10” (170–178 cm) tall for a healthy BMI. This assumes an average build with moderate muscle and fat levels.
How Much Weight For 5.7 Height?
For a 5’7″ (170 cm) person, the ideal weight range is approximately 60–70 kg. This range supports a BMI within the healthy bracket of 18.5–24.9.
How Heavy Should A 5’9″ Guy Be?
A man who is 5’9″ (175 cm) tall should ideally weigh between 65–75 kg. This keeps him in the healthy BMI range and supports overall fitness.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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