What should your weight be for your height?
Enter your height and see your healthy weight range instantly. It uses the WHO BMI cut-offs for Asian adults, and everything is calculated on your phone.
Height–weight chart
For adult women and men. Your height row is highlighted after you calculate.
| Height | Healthy weight | Above from |
|---|---|---|
| 4′ 10″ | 40–50 kg | 51+ kg |
| 4′ 11″ | 42–51 kg | 52+ kg |
| 5′ 0″ | 43–53 kg | 54+ kg |
| 5′ 1″ | 44–55 kg | 56+ kg |
| 5′ 2″ | 46–57 kg | 58+ kg |
| 5′ 3″ | 47–59 kg | 60+ kg |
| 5′ 4″ | 49–61 kg | 62+ kg |
| 5′ 5″ | 50–62 kg | 63+ kg |
| 5′ 6″ | 52–64 kg | 65+ kg |
| 5′ 7″ | 54–66 kg | 67+ kg |
| 5′ 8″ | 55–68 kg | 69+ kg |
| 5′ 9″ | 57–70 kg | 71+ kg |
| 5′ 10″ | 58–72 kg | 73+ kg |
| 5′ 11″ | 60–74 kg | 75+ kg |
| 6′ 0″ | 62–77 kg | 78+ kg |
| 6′ 1″ | 64–79 kg | 80+ kg |
| 6′ 2″ | 65–81 kg | 82+ kg |
| 6′ 3″ | 67–83 kg | 84+ kg |
Healthy = BMI 18.5–22.9. "Above from" = BMI 23 and over. Bone structure, muscle and age can shift this a little.
How to read BMI (Asian adults)
| Underweight | Below 18.5 |
| Healthy range | 18.5 – 22.9 |
| Slightly above | 23 – 24.9 |
| Above healthy | 25 or more |
BMI = weight (kg) ÷ height (m)². It is a rough guide and may not suit bodybuilders or very muscular people.
Check your waist too
Measure around the navel with a tape. For South Asians, a waist of 90 cm (about 35.5 in) or more in men and 80 cm (about 31.5 in) or more in women is considered a risk for belly fat. Weight can be normal while the waist is still high.
If your weight is high
The aim is slow, sustainable loss. About half a kilo a week is already a good pace.
- Split your plate: half vegetables or salad, a quarter protein (dal, egg, fish), a quarter rice or roti.
- Cut liquid calories: sugary tea, cola, packet juice. Water or unsweetened tea is better.
- Go easy on fried food: samosa, puri, chop, burgers — bring them down to once or twice a week.
- Walk daily: 30 minutes of brisk walking a day (150 minutes a week, as WHO generally advises).
- Sleep: 7–8 hours a night. Short sleep increases hunger.
- Eat slowly: without phone or TV you feel full sooner.
- Weigh once a week: same day, same time. Daily weighing can be discouraging.
- Do not starve: crash diets drop weight fast but it tends to come back.
Build my routine Check food calories
See a doctor if: your BMI is 30 or more, you have diabetes, blood pressure or thyroid problems, or your weight changes a lot suddenly without trying.
If your weight is low
- 3 main meals plus 2–3 small snacks: banana, nuts, milk, egg, khichuri.
- Include protein every meal: dal, egg, fish, chicken, paneer.
- A spoon of ghee or oil on rice adds calories easily.
- Strength exercise 2–3 days a week (push-ups, squats) builds muscle rather than just fat.
If weight will not rise despite eating well, or is falling on its own, see a doctor.
Sources
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General information for healthy adults, not medical advice. If you have a condition, are pregnant or take medication, ask your doctor.