Understanding BMI & Ideal Body Weight: Weight According to Height
In this blog, we'll explore how weight relates to height and discuss why maintaining a healthy weight is essential for complete well-being.
Table of Contents
When we think about health, one of the first things that often comes to mind is our weight. But did you know that height plays a crucial role in determining what a healthy weight looks like?
In this blog, we’ll explore how weight relates to height and discuss why maintaining a healthy weight is essential for complete well-being.
What is Body Mass Index (BMI)?
BMI is a simple, widely used tool to know if your weight is appropriate for your height [1].
It can be considered a second-level indicator of overall health. BMI estimates total body mass and correlates highly with body fat percentage.
To calculate BMI, there’s a formula:
BMI = Weight (kg) ÷ Height (m)2
For example, if someone weighs 70 kg and is 1.75 meters tall, their BMI would be:
BMI = 70 ÷ (1.75)2 = 22.86
This ratio gives us a number that can then be compared with standard categories to understand if the person’s weight is healthy for their height.
The World Health Organization (WHO) has categorised BMI as follows, which is also recommended by the Indian Council of Medical Research (ICMR) [2]:
- Normal (ideal)
- Undernourished
- Overweight or obese
These categories help in understanding the health implications associated with different BMI values.
The BMI for Asians [3]
| BMI Range | Weight Category |
| Less than 18.5 | Underweight |
| 18.5 – 23 | Normal Weight |
| 23.0 – 27.5 | Overweight |
| 27.5 or more | Obesity |
BMI falls into one of the following categories for adults over 20 years old [4]:
| BMI Range | Nutritional Status |
| Below 18.5 | Underweight |
| 18.5–24.9 | Normal weight |
| 25.0–29.9 | Pre-obesity |
| 30.0–34.9 | Obesity class I |
| 35.0–39.9 | Obesity class II |
| Above 40 | Obesity class III |
Why is BMI Not Suitable for Everyone?
BMI readings can be influenced by two important indices such as muscle mass and body fat
Muscle Mass
Think of athletes, especially those in weightlifting, strength training or sprinting. They have a higher muscle mass, making them heavier for their height [5].
It happens because BMI reflects the relative amount of body fat in an individual, but it does not provide a direct measurement of body fat percentage.
It often overestimates body fat for individuals with a lean physique, such as athletes or bodybuilders, while it may underestimate excess body fat in those with a higher body mass [6].
Body Fat Percentage and Visceral Fat
Fat percentage cannot be identified using BMI [7] [8].
Body fat percentage takes the difference between fat and muscle, which makes it better suited for individuals with significantly higher muscle mass. Moreover, the relation between BMI and body fat percentage is not linear and differs for men and women [9].
Studies have shown that Asian people have different genetic make-up and body build compared with Westerners, and Asians have comparatively higher body fat; if it is reduced, they may have health concerns [10].
Hence, we have provided the BMI range and weight category exclusively for Indians in the section above.
Alternative Methods to Assess Body Health
Given the limitations of BMI, waist-to-height and waist-to-hip ratios are a more accurate assessment of body health [11]:
1. Ideal Body Weight (IBW) [12]
Ideal Body Weight (IBW) is regarded as a “healthy” weight and is defined based on its relationship with the lowest mortality rates.
Height and weight are established variables for nutritional assessment. Metrics that adjust weight according to height serve as estimates for:
- Underweight
- Overweight, and
- The health risks associated with weight
To calculate an individual’s ideal body weight, the Broca Index (BI) can be used, which is expressed as:
Ideal Standard Weight (kg) = Height (cm) – 100
2. Waist Circumference (WC)
Waist circumference is an important indicator of central or abdominal obesity and can also aid in diagnosing obesity. According to the WHO:
A waist circumference is linked to an increased risk of metabolic complications if it is more than
- 94 cm in men
- 80 cm in women
This risk escalates significantly, with a waist circumference greater than
- 102 cm in men
- 88 cm in women
The cut-off values for individuals of Asian descent are lower, with
- Males: greater than 90 cm
- Females: greater than 80 cm.
Measuring waist circumference is straightforward and does not require consideration of the hips, which include bone, skeletal muscle, and fat. To accurately measure waist circumference:
- Use a flexible measuring tape.
- Position the tape halfway between the lower ribs and the iliac crest (the top of the hip bone).
- Ensure the tape is snug but not compressing the skin.
This method clearly assesses abdominal fat, which is crucial for evaluating the health risks associated with obesity.
3. Waist-to-Hip Ratio:
According to WHO [13], the waist-hip ratio for Asians is:
- For men: 0.90
- For women: 0.80
Let us understand the classification of the waist-hip and other important ratios specifically for the Indian population [14].
| Parameter | Indian Cut-Off Male | Indian Cut-Off Female |
| Waist Circumference | >90 | >80 |
| Waist-hip ratio | >0.9 | >0.85 |
| Wrist circumference | 16.5 cm | 15.7 cm |
| Neck circumference | 35.25 cm | 34.25 cm |
| Body Fat Percentage | >25% | >30% |
| Body Mass Index | >23 kg/m2 – Overweight, >27 kg/m2 – Obesity | |
Factors Influencing Ideal Weight
According to the National Institute of Nutrition (NIN), the average body weight for Indian men is 60 kg and women is 55 kg [15]. While height and weight might be interlinked, several other factors influence weight:
- As we age, our metabolism changes [16] [17], affecting our weight [18].
- Muscles weigh more than fat, so a higher muscle mass may weigh more but still be healthy [19].
- Men and women have different body compositions and fat distributions. For example, women have substantially more total adipose tissue than men. Additionally, men have greater total lean mass and bone mineral mass and a lower fat mass than women [20].
Also, lifestyle choices, dietary habits, and digestive health significantly determine an individual’s unique weight needs and health status.
Try the Aashirvaad Digestive Quotient test, a quick, two-minute assessment for your digestive health.
It evaluates your dietary habits and lifestyle choices and provides a score that helps identify areas for improvement. This understanding will help you make informed dietary adjustments to manage weight and enhance overall health.
Difference Between Weight Gain and Healthy Weight Gain
| Unhealthy / Unintentional Weight Gain | Healthy Weight Gain | |
| Definition | Weight gain refers to an increase in body weight [21]. | Healthy weight gain focuses on increasing body weight through muscle mass, protein, and bone mass. |
| Causes and Approach | Common causes include- Increase in body fat and visceral fat [22Sedentary lifestyle Epigenetics [23] Continuous eating of high-calorie foods [24] Hormonal changes like hypothyroidism or PCOS [26] Medications [27] | To achieve healthy weight gain, Maintain an energy balance where the calorie intake should be more than the energy expenditure. Aim for a diet that includes- Energy-dense and high-quality dietary proteins [25] Healthy fats. Complex carbohydrates [28] |
| Precaution or Benefits | Excess weight, particularly (unhealthy body fat) when it leads to obesity (defined as a BMI of 27 kg/m² or higher), might lead to associated non-communicable health conditions [29] | Healthy weight gain may enhance: Physical performance Improve metabolic health Strengthen immunity. Muscle strength. Reduces the changes of underweight and malnourishment. |
Difference Between Unhealthy or Unintentional Weight Loss and Healthy Weight Loss
| Unhealthy / Unintentional Weight Loss | Healthy Weight Loss | |
| Definition | Weight loss refers to a decrease in total body weight [30]. | Healthy weight loss means losing weight at a safe pace while maintaining muscle mass and overall health. A successful long-term weight loss maintenance would mean getting off at least 10% of body weight and maintaining it for at least 1 year [31]. |
| Causes and Approach | Unintentional weight loss may be caused by: Medical conditions [32]. Stress [33]. Unmonitored restrictive diets. Excessive exercise without proper nutritional support. Genetics Hormonal imbalance Underlying medical conditions | There is no single regimen for weight reduction; it has to be individualised. To achieve a weight reduction of 2-3 kg per month (ideally 0.5 kg per week), aim to consume 500 kcal less than your current average daily caloric intake. A reduction of half a kilogram of body weight per week is considered safe. Modifications in dietary habits and adequate exercise must be incorporated into one’s lifestyle to keep body weight within normal limits. [34] |
| Precaution or Benefits | Rapid or excessive weight loss. May lead to malnutrition. Muscle loss. Weakened immunity. | Healthy weight loss might enhance [35] energy levels. Improves overall physical, emotional, and mental well-being. Reduce body fat percentage and visceral fat percentage. Maintain healthy muscle mass. |
Genetic Variations and Practical Strategies for Healthy Weight Management
Dietary habits, chrononutrition (meal timing), and physical activity choices have a genetic component. This means that our genes can influence not only what we eat but also when we eat and how effective our exercise routines are for weight management.
Eating habits
- A study of over 27,000 individuals showed that genetics affects how eating at the wrong times (like late at night) increases body fat [36].
- Those who were genetically at risk for obesity tended to make more unhealthy, high-calorie food choices [37].
- People genetically inclined to skip breakfast are more likely to have a higher BMI [38].
Let’s take a closer look at a diet plan tailored to the dietary requirements of Indian men and women to manage weight effectively:
Suggested Diet for Normally Nourished Sedentary Man
The menu is intended for individuals weighing 65 kg, with a BMI between 18.5 and 23, who engage in adequate physical activity, as recommended by the ICMR and the National Institute of Nutrition in their Dietary Guidelines for Indians.
| MEAL TIME | FOOD GROUPS | QUANTITY | TOTAL CALORIE |
| Breakfast(8-10 am) | Soaked and boiled whole grains | 90g | 570 Kcal |
| Boiled red/black beans/ lobia/ Chickpeas | 35g | ||
| Vegetables | 50 | ||
| Green leafy vegetables | 50g | ||
| Nuts | 20g | ||
| Lunch(1-2 pm) | Cereals (Preferably whole grains) | 100g | 900 Kcal |
| Pulses or Meat | 30g | ||
| Vegetables | 150g | ||
| Green leafy vegetables (curries/ chutney) | 50g | ||
| Nuts/oil seeds | 20g | ||
| Cooking oil | 15g | ||
| Curd/paneer | 150ml | ||
| Fruits | 50g | ||
| Evening Beverage(5 pm) | Milk | 50ml | 35 Kcal |
| Dinner(7-8 pm) | Cereals | 80g | 590 kcal |
| Pulses | 25g | ||
| Vegetables | 100g | ||
| Oil | 10g | ||
| Curd | 150ml | ||
| Fruits | 50g | ||
| Total Calories: 2080 Kcal and Crude Protein 72 g | |||
Try Aashirvaad Atta with Multigrains for your phulkas. This high-fibre flour might aid digestion and provide essential nutrients. Just three multigrain rotis contribute 35% of your daily fibre requirement, helping you feel fuller for longer and reducing the urge for unhealthy snacks. This approach can naturally support weight management while you enjoy wholesome meals.
Suggested Diet for Normally Nourished Sedentary Women
The menu is for reference individuals weighing 55 kg, with a BMI between 18.5 and 23, and with adequate physical activity, as recommended by the ICMR and the National Institute of Nutrition in their Dietary Guidelines for Indians.
| MEAL TIME | FOOD GROUPS | QUANTITY | TOTAL CALORIE |
| Breakfast(8-10 am) | Soaked and boiled whole grains | 60g | 470 Kcal |
| Boiled red/black beans/ lobia/ Chickpeas | 30g | ||
| Vegetables | 100g | ||
| Green leafy vegetables | 50g | ||
| Nuts | 20g | ||
| Lunch(1-2 pm) | Cereals (Preferably whole grains) | 80g | 750 Kcal |
| Pulses or Meat | 20g | ||
| Vegetables | 150g | ||
| Green leafy vegetables (curries/ chutney) | 50g | ||
| Nuts/oil seeds | 10g | ||
| Cooking oil | 15g | ||
| Curd/paneer | 150ml | ||
| Fruits | 50g | ||
| Evening Beverage(5 pm) | Milk | 50ml | 35 kcal |
| Dinner(7-8 pm) | Cereals | 80g | 415 kcal |
| Pulses | 15g | ||
| Vegetables | 50g | ||
| Oil | 5g | ||
| Curd | 100ml | ||
| Fruits | 50g | ||
| Total Calories: 1660 Kcal and Crude Protein 57g | |||
Maintaining enough fibre in your daily meals is as crucial as balancing protein for healthy weight management.
Consider checking your daily fibre intake with the Aashirvaad’ My Meal Plan’ test. It will help you create a balanced meal plan that meets your nutritional needs and recommended fibre intake.
Physical Activities for Weight Management
- Evidence also suggests a two-way relationship between being physically active or inactive and traits like body fat as per genetics. This means that being inactive may cause more body fat, and having more body fat might lead to being less active [39].
- Certain genetic variations can make some people less responsive to exercise. A study found that people with a lower genetic risk for obesity saw better results from a year-long exercise program than those with a higher genetic risk [40].
- What’s interesting is that some exercises, like jogging, mountain climbing, and power walking, work better at reducing genetic risks for obesity than others, such as swimming or cycling [41].
- In general, adults over 20 require a minimum of 30-45 minutes of physical activity 5-6 days weekly, and kids and teenagers need at least 60 minutes of physical activity daily [42].
The Takeaway
While charts and formulas provide guidance, remember there is no clear definition of an ideal body weight. An ideal body weight is the weight of a person of a given height who is in good health and has a long lifespan [43].
Furthermore, as we learned, individualised diet plans based on genetic profiles tend to have better long-term success than generalised diets. This is especially important in India, where body composition and fat storage patterns differ from global standards. Also, ensure a doctor and a dietitian monitor all your regimens.
As you embark on this journey toward better understanding your body, remember that the goal is not just about numbers on a scale but about creating a happy tummy and a healthy life.
FAQs
1. Why is BMI an important tool for assessing weight status?
BMI is essential in understanding the weight-to-height relationship because it helps evaluate possible underlying health conditions related to the risks of being underweight and overweight [44].
2. How does physical activity help with weight management?
Physical activity aids weight management by burning calories, increasing metabolism, and preserving lean body mass. Regular exercise promotes weight maintenance and improves physical and mental well-being.
3. What foods help burn belly fat?
Plant foods that have fibre and complex carbohydrates may be preferred as they help manage blood glucose, cholesterol, and triglycerides. Weight-reducing diets must be low in simple carbohydrates and saturated and trans fats but rich in proteins and fiber. Consuming plenty of fruits and vegetables would result in satiety and may help maintain adequate micronutrient intake [45].
4. What is the ratio between height and weight?
The ratio between height and weight is commonly assessed using BMI. If the BMI is less than 18.5, it indicates underweight; between 18.5 and 23 indicates normal weight; 23.0 to 27.5 indicates overweight, and 27.5 or more indicates obesity.
