How much should I weigh for my height?
Iska koi ek single "sahi" number nahi hai — ek healthy range hota hai, jo tere height ke hisaab se calculate hota hai. Yeh calculator tujhe ek kg range deta hai (na ki ek fixed number), kyunki frame size, muscle mass aur age sab factor karte hain final answer mein.
How is ideal weight calculated?
The BMI-range method (most reliable for Indians)
Tera height le, aur Asian-Indian "normal" BMI range (18.5-22.9) ke andar ka weight range nikal — formula hai weight = BMI × height(m)². Example: 165 cm (1.65 m) height ke liye — 18.5 × (1.65)² ≈ 50.4 kg se lekar 22.9 × (1.65)² ≈ 62.3 kg tak, yaani ~50-62 kg healthy range. Yeh method India-specific cut-off use karta hai, isliye zyada relevant hai humare liye WHO ya purani Western formulas se.
The Devine formula (classic, per-inch method)
1970s mein banaya gaya, aksar medical dosage calculations mein use hota hai — Men: 50 kg + 2.3 kg har inch ke liye jo 5 feet se zyada hai. Women: 45.5 kg + 2.3 kg per inch over 5 feet. Example: 5'7" (67 inches) height wala aadmi — 50 + (2.3 × 7) ≈ 66 kg. Yeh ek single number deta hai, range nahi — isliye humara calculator BMI-range method ko lead karta hai aur Devine number ko "for reference" dikhata hai.
Ideal weight chart by height — Indian men and women
| Height | Healthy range (BMI-range method, Asian-Indian) |
|---|---|
| 150 cm (4'11") | 42-52 kg |
| 155 cm (5'1") | 44-55 kg |
| 160 cm (5'3") | 47-59 kg |
| 165 cm (5'5") | 50-62 kg |
| 170 cm (5'7") | 53-66 kg |
| 175 cm (5'9") | 57-70 kg |
| 180 cm (5'11") | 60-74 kg |
(Same for men and women — the BMI-range method doesn't differ by gender; what differs is that women's healthy body fat % at that weight runs higher than men's, which is a separate number, not a separate weight target.)
Why "ideal weight" is a range, not one number
Ek fixed target weight chase karna galat approach hai — kyunki do log same height pe, alag muscle mass ke saath, dono healthy ho sakte hain alag weight pe. Ek gym jaane wala jo 170 cm pe 68 kg hai (muscle-heavy) utna hi healthy ho sakta hai jitna sedentary insaan 60 kg pe. Range ke andar rehna target hai, ek exact number peecha karna nahi.
What actually changes your ideal weight (frame size, age, muscle)
Height apna base hai, lekin frame size (kalai/wrist thickness se roughly andaza hota hai) range ke andar tujhe upper ya lower end ki taraf shift kar sakta hai. Muscle mass — jitna zyada training karta hai, utna zyada weight healthy range mein "upar" ho sakta hai (muscle fat se heavier hota hai per unit volume, lekin lean hai). Age ke saath muscle naturally kam hota hai agar training nahi ki — isliye same weight 40 ki age pe 25 ki age se different composition ka ho sakta hai, chahe number scale pe same rahe.
What if my current weight is outside the range?
Don't chase a fast fix — the same rules as everywhere else on this site apply. If you're below the range, a modest calorie surplus (check your TDEE) with resistance training builds weight as muscle, not just fat. If you're above the range, a 300-500 kcal daily deficit is the sustainable pace — roughly 0.5-1 kg a week is realistic without muscle loss or the rebound that crash diets cause. A person 10+ kg outside their range should treat the calculator's range as a long-term direction, not a this-month deadline — 8-12 weeks per 5 kg is a fair, sustainable pace for most adults. Shaadi ka countdown chal raha hai toh groom diet plan ya 12-week bridal plan ek realistic schedule dete hain, aur wedding buffet survival guide se function-season damage control hota hai.
A quick note on wrist size and frame
A rough, no-equipment way to estimate frame size: wrap your thumb and middle finger around your wrist at the narrowest point. If they overlap, you likely have a smaller frame and should sit toward the lower half of your range; if they just touch, medium frame, aim for the middle; if there's a gap, larger frame, the upper half of the range is appropriate. This isn't a precise clinical measure, but it's a useful sanity check against blindly targeting the midpoint of any chart.
Ideal weight vs BMI vs body fat % — using all three together
Teeno numbers alag sawaal ka jawab dete hain. Ideal weight batata hai "kitna weight range healthy hai mere height ke liye." BMI batata hai "abhi main us range mein hoon ya nahi." Body fat % batata hai "us weight mein kitna fat hai, kitna muscle." Agar tera weight "ideal range" ke andar hai lekin body fat % high aa raha hai, matlab weight sahi hai lekin composition sudharni hai — training ka focus, na ki sirf number ghatane ka. Poora picture teeno milake milta hai, ek akela nahi. Portion control se shuru karna hai toh katori size guide dekh, aur vrat-season plan ke liye Navratri diet plan.