"What should I weigh for my height?" is one of the most searched health questions in India — and the answer is different for Indians than for Western populations. The global weight charts most websites use are based on WHO standards designed for European body types. For Indians, the ICMR recommends lower, more appropriate thresholds that better reflect South Asian health risks. This guide gives you the complete chart, the formula, and what to do with the result.
Ideal weight is calculated from BMI (Body Mass Index). For Indians, the ICMR defines a healthy BMI as 18.0 to 22.9 — different from the WHO global range of 18.5–24.9. The formula to find your ideal weight range from height is:
Height = 165 cm = 1.65 m | Height² = 1.65 × 1.65 = 2.7225
Lower = 18.0 × 2.7225 = 49.0 kg
Upper = 22.9 × 2.7225 = 62.3 kg
Skip the calculation: ToolLoom's free BMI Calculator shows your ideal weight range automatically for your exact height — based on both ICMR Indian standards and WHO global standards. Enter your height and weight and it calculates everything instantly.
The ranges below are based on ICMR guidelines (BMI 18–22.9) for Indian women. These are lower than WHO global ranges to account for South Asian metabolic differences.
| Height | Height (cm) | Ideal Weight — ICMR | WHO Range (reference) |
|---|---|---|---|
| 4'10" | 147 cm | 39 – 50 kg | 40 – 53 kg |
| 4'11" | 150 cm | 41 – 52 kg | 42 – 56 kg |
| 5'0" | 152 cm | 42 – 53 kg | 43 – 57 kg |
| 5'1" | 155 cm | 43 – 55 kg | 44 – 59 kg |
| 5'2" | 157 cm | 44 – 57 kg | 46 – 61 kg |
| 5'3" | 160 cm | 46 – 59 kg | 47 – 63 kg |
| 5'4" | 163 cm | 48 – 61 kg | 49 – 65 kg |
| 5'5" | 165 cm | 49 – 62 kg | 50 – 68 kg |
| 5'6" | 168 cm | 51 – 65 kg | 52 – 70 kg |
| 5'7" | 170 cm | 52 – 66 kg | 54 – 72 kg |
| 5'8" | 173 cm | 54 – 69 kg | 55 – 74 kg |
| 5'9" | 175 cm | 55 – 70 kg | 57 – 76 kg |
| 5'10" | 178 cm | 57 – 73 kg | 59 – 79 kg |
Important context: These are population-level ranges based on BMI, not individual prescriptions. A woman with high muscle mass — athletes, regular weightlifters — may weigh more than the upper end of this range while being perfectly healthy. Always consider body composition, not just the number on the scale.
Men typically carry more muscle mass than women at the same height, so the higher end of each range is more common for men with regular physical activity. These ranges use the same ICMR BMI standard of 18–22.9.
| Height | Height (cm) | Ideal Weight — ICMR | WHO Range (reference) |
|---|---|---|---|
| 5'2" | 157 cm | 44 – 57 kg | 46 – 61 kg |
| 5'3" | 160 cm | 46 – 59 kg | 47 – 63 kg |
| 5'4" | 163 cm | 48 – 61 kg | 49 – 65 kg |
| 5'5" | 165 cm | 49 – 62 kg | 50 – 68 kg |
| 5'6" | 168 cm | 51 – 65 kg | 52 – 70 kg |
| 5'7" | 170 cm | 52 – 66 kg | 54 – 72 kg |
| 5'8" | 173 cm | 54 – 69 kg | 55 – 74 kg |
| 5'9" | 175 cm | 55 – 70 kg | 57 – 76 kg |
| 5'10" | 178 cm | 57 – 73 kg | 59 – 79 kg |
| 5'11" | 180 cm | 58 – 74 kg | 60 – 81 kg |
| 6'0" | 183 cm | 60 – 77 kg | 62 – 83 kg |
| 6'1" | 185 cm | 62 – 78 kg | 63 – 85 kg |
| 6'2" | 188 cm | 64 – 81 kg | 65 – 87 kg |
If you have looked up ideal weight charts online, most international charts give a higher upper limit than the ICMR ranges above. This is not an error — it reflects a genuine biological difference between South Asian and European body types.
Research consistently shows that South Asians carry a higher percentage of body fat at the same BMI compared to people of European descent. An Indian person with a BMI of 23 typically has the same body fat percentage as a European person with a BMI of 25–26. This means the health risks associated with higher body fat — insulin resistance, metabolic syndrome, cardiovascular disease — appear at lower BMI values in Indians.
Indians are disproportionately prone to central obesity — fat stored around the abdomen and internal organs rather than subcutaneously. Abdominal fat is metabolically far more harmful than fat stored elsewhere. Indians develop significant abdominal fat at lower total body weights than Western populations, which is why the ICMR recommends lower weight thresholds.
India has one of the world's highest burdens of Type 2 diabetes, with many cases occurring in people who appear "normal weight" by Western standards. Studies have found that Indians develop insulin resistance and diabetes at BMI values as low as 21–22 — well within the WHO "healthy" range. The ICMR guidelines reflect this by setting the overweight threshold at BMI 23, not 25.
| BMI Category | WHO (Global) | ICMR (India) |
|---|---|---|
| Underweight | Below 18.5 | Below 18.0 |
| Normal / Healthy | 18.5 – 24.9 | 18.0 – 22.9 |
| Overweight | 25.0 – 29.9 | 23.0 – 24.9 |
| Obese | 30.0 and above | 25.0 and above |
For a 170 cm person, the ICMR healthy upper limit is about 66 kg versus the WHO upper limit of 72 kg — a 6 kg difference. Using the wrong standard could give a false sense of security to someone who is actually at elevated metabolic risk.
Weight and BMI are useful starting points but they don't tell the complete health story. Two people can weigh exactly the same and have vastly different health profiles depending on body composition.
Waist circumference directly measures abdominal fat — the type most strongly linked to diabetes and heart disease. ICMR cut-offs for Indians:
These thresholds are lower than Western guidelines (102 cm for men, 88 cm for women) because Indians accumulate dangerous visceral fat at smaller waist measurements.
A person who exercises regularly and has good muscle mass may weigh more than the ideal range but be metabolically healthier than someone within the range who has low muscle and high fat. BMI and weight ranges are screening tools — not diagnostic verdicts. A fit person with a BMI of 24 is in far better health than a sedentary person with a BMI of 20 but high body fat.
Best practice: Track both your weight and your waist circumference monthly. If your weight is in range but your waist is above the ICMR threshold, that signals excess abdominal fat even without overall "overweight" status — and it deserves attention.
Being underweight (BMI below 18 for Indians) carries serious health risks — malnutrition, weakened immunity, bone density loss, hormonal disruption, and in severe cases, organ failure. India has significant rates of undernutrition alongside its obesity crisis.
See a doctor to check for thyroid disorders, digestive conditions, malabsorption, or other medical issues that may be driving low weight. These need treatment, not just extra calories.
Ghee, paneer, dal with rice, nuts, whole milk, eggs, and bananas are calorie-dense and nutritious. Focus on food quality alongside quantity — this is not an excuse for ultra-processed food.
Building muscle is the healthiest way to gain weight and improves long-term metabolic health. Even 2–3 sessions per week of basic resistance training produces meaningful results over months.
5–6 smaller meals rather than 3 larger ones if appetite is low. Never skip breakfast. Protein at every meal (eggs, curd, dal, paneer) helps muscle retention and appetite stimulation over time.
If your weight is above the ideal range (BMI above 23 using ICMR standards), the approach that works long-term is sustainable — not dramatic. Crash solutions don't exist.
This produces 0.3–0.5 kg of fat loss per week without significant muscle loss. Larger deficits accelerate muscle breakdown and rebound weight gain — avoid them.
Brisk walking, cycling, swimming — all work. This level of activity dramatically improves insulin sensitivity and reduces visceral fat even before significant weight loss occurs.
White rice in large quantities, maida products, sugary drinks — these drive abdominal fat in Indians particularly. Switching to brown rice, millets, or smaller rice portions makes a significant difference.
Dal, eggs, paneer, curd, chicken — protein preserves muscle during weight loss and keeps you full longer. Indians are often protein-deficient; this is the most underrated dietary change.
Poor sleep raises cortisol and hunger hormones (ghrelin), driving weight gain even with a disciplined diet. Stress eating is real — address the cause, not just the food.
Avoid weight loss shortcuts: Crash diets below 800 kcal/day cause muscle loss, nutritional deficiency, and rebound weight gain. Unregulated diet pills and supplements sold on social media often contain undisclosed stimulants or laxatives. Work with a registered dietitian for structured, safe weight management.