Maintaining a balance between height and weight is not just cosmetic — it plays a critical role in long-term health.
Medical science often relies on the Body Mass Index (BMI) as a standard tool to assess whether weight matches height. However, experts caution that while BMI is useful, it does not fully capture health risks, especially in South Asian populations.
Why Height-Weight Balance Matters
As people grow, height and weight typically increase together until adulthood, when height plateaus but weight may continue to change. When weight increases disproportionately or decreases rapidly, it may signal an underlying health imbalance, ranging from nutritional deficiencies to obesity-related complications.
Experts emphasize that “body balance is essential for health. If the right ratio increases, everything is fine. If the wrong ratio increases, it signals disease.”
Understanding BMI
Body Mass Index (BMI) is a widely used method to check whether a person’s weight is appropriate for their height.
The formula is simple:
BMI = Weight (kg) ÷ Height² (m²)
For example, if someone weighs 70 kg and is 1.83 meters tall, the calculation would be:
BMI = 70 ÷ (1.83 × 1.83) = 20.90
- A BMI between 18.5 and 24.9 is considered healthy.
- A BMI below 18.5 indicates underweight.
- A BMI above 25 suggests overweight or obesity.
Why BMI Alone May Not Be Enough
While BMI is an excellent starting point, it does not measure body fat distribution, especially belly fat, which is one of the most dangerous types of obesity.
Recognizing this limitation, the Indian Council of Medical Research (ICMR) recommends using waist circumference as an additional measure:
- For men: a waist above 90 cm indicates health risks.
- For women: a waist above 80 cm signals elevated risks.
This approach is particularly important for South Asian body types, where belly fat accumulation is common even in people with a normal BMI.
Healthy Weight by Height: A Reference Chart
The following chart shows ideal weight ranges for men and women by height. These values are based on BMI guidelines but can vary depending on muscle mass, bone density, and lifestyle.
| Height | Women (kg) | Men (kg) |
| 137 cm / 4’6″ | 28.5 – 34.9 | 28.5 – 34.9 |
| 147 cm / 4′10″ | 36.4 – 44.9 | 38.5 – 46.7 |
| 152 cm / 5′0″ | 40.8 – 49.9 | 43.1 – 53.0 |
| 160 cm / 5′3″ | 47.2 – 57.6 | 50.8 – 61.6 |
| 165 cm / 5′5″ | 51.2 – 62.6 | 55.3 – 68.0 |
| 168 cm / 5′6″ | 53.0 – 64.8 | 58.0 – 70.7 |
| 170 cm / 5′7″ | 55.3 – 67.6 | 60.3 – 73.9 |
| 173 cm / 5′8″ | 57.1 – 69.8 | 63.0 – 76.6 |
| 175 cm / 5′9″ | 59.4 – 72.6 | 65.3 – 79.8 |
| 178 cm / 5′10″ | 61.2 – 74.8 | 67.6 – 83.0 |
| 180 cm / 5′11″ | 63.5 – 77.5 | 70.3 – 85.7 |
| 183 cm / 6′0″ | 65.3 – 79.8 | 72.6 – 88.9 |
| 188 cm / 6′2″ | 69.4 – 84.8 | 77.5 – 94.8 |
| 193 cm / 6′4″ | 73.5 – 89.8 | 82.5 – 100.6 |
| 195 cm / 6′5″ | 75.7 – 92.5 | 84.8 – 103.8 |
Other Factors That Influence Healthy Weight
The “ideal weight” is not universal and depends on multiple factors, including:
- Muscle mass – Athletes may weigh more but still be healthy.
- Bone density – Heavier bones increase weight without extra fat.
- Age – Metabolism slows with age, making weight gain more likely.
- Lifestyle – Diet, activity, sleep, and stress all influence weight.
- Health conditions – Thyroid disorders, diabetes, or hormonal imbalances may affect weight.
Expert Advice for Maintaining Healthy Weight
- Monitor both BMI and waist circumference regularly.
- Follow a balanced diet with adequate proteins, whole grains, fruits, and vegetables.
- Engage in 30 minutes of physical activity daily to maintain muscle strength and cardiovascular health.
- Avoid excessive sugar, processed foods, and high-fat diets.
- Seek medical advice if experiencing sudden weight gain or unexplained weight loss.
Conclusion
A healthy weight for your height is about more than just numbers on a chart.
While BMI offers a quick calculation, South Asians and many others should also monitor waist circumference to reduce risks linked to belly fat.
Ultimately, a combination of balanced nutrition, regular exercise, and medical guidance remains the key to long-term health and well-being.
