Height exercises cover

It is rightly said that “Worry only about your health, rest everything is achievable”! Your quality of life, peace of mind, and happiness depend on your health directly or indirectly. Imagine a scenario where you have everything you desire in life except sound health. In such an unfortunate state, you will hanker after good health and nothing else. Well, one way to measure optimal health in adults is by measuring height and weight. According to most medical practitioners, merely being disease-free doesn’t indicate good health. The weight-to-height ratio sets as a benchmark for an individual’s overall development. Make use of our height and weight chart to evaluate the ideal ratio and ensure you are in the pink of health.

Height and Weight Chart

The two key aspects that influence the health of adults are:

  1. Height
  2. Weight

In a health and weight chart, these elements or parameters are correlated. The chart helps you understand how much you should weigh according to your height and vice-versa. If you get the ideal ratio, you are in the right state of health. If not, you can take measures and improve your health. 

Both men and women will have a different weight-to-height ratio due to a difference in their biological alignments.  

Height & Weight Chart – The Interpretation

Before we present the Indian height weight chart according to age, let’s first discover how to interpret the height and weight chart.

Once you have calculated weight according to height, it will fit in one of the categories given below:

  • Healthy Weight – An ideal or standard weight to maintain in adults
  • Underweight – The individual is below the optimal or standard health range
  • Average Weight – The individual’s health is well within the recommended range
  • Overweight – The weight is more than the defined range and the individual is obese

Evaluate your weight and check which category you belong to. If you have got healthy weight or average weight for men or women, maintain it. If you are obese or underweight, we recommend consulting a health practitioner or nutritionist and take apt measures.     

Height & Weight Chart for Women and Men

4′ 6″(137 cm)63/77 lb(28.5/34.9 kg)63/77 lb(28.5/34.9 kg)
4′ 7″(140 cm)68/83 lb(30.8/37.6 kg)68/84 lb(30.8/38.1 kg)
4′ 8″(142 cm)72/88 lb(32.6/39.9 kg)74/90 lb(33.5/40.8 kg)
4′ 9″(145 cm)77/94 lb(34.9/42.6 kg)79/97 lb(35.8/43.9 kg)
4′ 10″(147 cm)81/99 lb(36.4/44.9 kg)85/103 lb(38.5/46.7 kg)
4′ 11″(150 cm)86/105 lb(39/47.6 kg)90/110 lb(40.8/49.9 kg)
5′ 0″(152 cm)90/110 lb(40.8/49.9 kg)95/117 lb(43.1/53 kg)
5′ 1″(155 cm)95/116 lb(43.1/52.6 kg)101/123 lb(45.8/55.8 kg)
5′ 2″(157 cm)99/121 lb(44.9/54.9 kg)106/130 lb(48.1/58.9 kg)
5′ 3″(160 cm)104/127 lb(47.2/57.6 kg)112/136 lb(50.8/61.6 kg)
5′ 4″(163 cm)108/132 lb(49/59.9 kg)117/143 lb(53/64.8 kg)
5′ 5″(165 cm)113/138 lb(51.2/62.6 kg)122/150 lb(55.3/68 kg)
5′ 6″(168 cm)117/143 lb(53/64.8 kg)128/156 lb(58/70.7 kg)
5′ 7″(170 cm)122/149 lb(55.3/67.6 kg)133/163 lb(60.3/73.9 kg)
5′ 8″(173 cm)126/154 lb(57.1/69.8 kg)139/169 lb(63/76.6 kg)
5′ 9″(175 cm)131/160 lb(59.4/72.6 kg)144/176 lb(65.3/79.8 kg)
5′ 10″(178 cm)135/165 lb(61.2/74.8 kg)149/183 lb(67.6/83 kg)
5′ 11″(180 cm)140/171 lb(63.5/77.5 kg)155/189 lb(70.3/85.7 kg)
6′ 0″(183 cm)144/176 lb(65.3/79.8 kg)160/196 lb(72.6/88.9 kg)
6′ 1″(185 cm)149/182 lb(67.6/82.5 kg)166/202 lb(75.3/91.6 kg)
6′ 2″(188 cm)153/187 lb(69.4/84.8 kg)171/209 lb(77.5/94.8 kg)
6′ 3″(191 cm)158/193 lb(71.6/87.5 kg)176/216 lb(79.8/98 kg)
6′ 4″(193 cm)162/198 lb(73.5/89.8 kg)182/222 lb(82.5/100.6 kg)
6′ 5″(195 cm)167/204 lb(75.7/92.5 kg)187/229 lb(84.8/103.8 kg)
6′ 6″(198 cm)171/209 lb(77.5/94.8 kg)193/235 lb(87.5/106.5 kg)
6′ 7″(201 cm)176/215 lb(79.8/97.5 kg)198/242 lb(89.8/109.7 kg)
6′ 8″(203 cm)180/220 lb(81.6/99.8 kg)203/249 lb(92/112.9 kg)
6′ 9″(205 cm)185/226 lb(83.9/102.5 kg)209/255 lb(94.8/115.6 kg)
6′ 10″(208 cm)189/231 lb(85.7/104.8 kg)214/262 lb(97/118.8 kg)
6′ 11″(210 cm)194/237 lb(88/107.5 kg)220/268 lb(99.8/121.5 kg)
7′ 0″(213 cm)198/242 lb(89.8/109.7 kg)225/275 lb(102/124.7 kg)

How to Calculate Weight Range

Use a good BMI calculator to find your Body Mass Index (BMI) and ideal weight range. BMI is a measure of body fat on the basis of height and weight and is calculated by the following formula:

Weight in kilograms = 2.2 x BMI + (3.5 x BMI) x (Height in meters minus 1.5)

Weight in pounds = 5 x BMI + (BMI divided by 5) x (Height in inches minus 60)

The BMI will fall in the below four categories which you can use to evaluate your weight range:

  • Underweight = <18.5
  • Normal weight = 18.5–24.9
  • Overweight = 25–29.9
  • Obesity = BMI of 30 or greater

Apart from the BMI tool, you can use other methods to ensure the accuracy of your weight-to-height ratio. These methods are:

  1. Waist-to-height-ratio
  2. Waist-to-hip-ratio (WHR)
  3. Body shape and waist
  4. Body fat percentage

How to Get Ideal Weight – 4 Tips to Achieve It

Achieve disease-free health by achieving an ideal weight. Attaining a healthy weight and maintaining it will automatically allow you to follow a healthy lifestyle. All of these things will work in synergy and ensure you stay healthy and happy in your lifetime. 

Here are some simple yet effective ways of achieving an ideal weight:

1. Follow a Healthy Diet (Today & Always!)

What you eat impacts your weight especially if you have a slow metabolism. The more carbs or unhealthy fats you will consume, the more will be the weight deviation from the normal. It’s always a wise idea to eat a well-balanced and nutritious diet to maintain a healthy weight. Rely on the 5 major components including good carbs, protein, healthy fats, vitamins & minerals, and water for a perfectly balanced meal. 

Here are some great food choices belonging to these 5 groups:

  • Carbohydrates – Whole grains, whole fruits, veggies, nuts, and seeds
  • Protein – Lean meats, dairy, legumes, pulses, soy, and seafood
  • Fats – Vegetable oils, nuts, seeds, eggs, and fish
  • Vitamins & Minerals –  Fruits, vegetables, whole grains, poultry, meat, and dairy
  • Water – Coconut water, water, natural fruit juices, green tea, and fruit smoothies

2. Execute Physical Workout Everyday 

Exercise is as important as a good diet. And to maintain optimal weight, you need to workout routinely. Create a workout plan comprising of a variety of exercises including cardio, resistance training, yoga, etc. to achieve a good balance of calorie intake and calories burned. 

3. Improve Your Sleep

Sleep allows the body and mind to recover from the stress they have undergone throughout the day. Taking enough rest at night will also keep your body’s natural biological clock in order. Enhancing your slumber will allow you to achieve optimal weight range and even reduce stress. Follow these tips to sleep better at nighttime naturally:

  • Sleep and wake up at consistent times every day
  • Don’t take afternoon or day naps
  • Set your bedroom lights, noise levels, and temperature rightly
  • Don’t drink caffeine or alcohol later in the day
  • Eat your dinner before 9 pm
  • Meditate, take a warm shower, or read a book before bedtime
  • Use comfortable mattress and pillow
  • Don’t drink water or other fluids at nighttime. 

4. Keep Stress Levels in Check

Stress seems to be inevitable but it’s not. You can combat everyday stress by keeping your mind relaxed and by avoiding overthinking. Practice deep breathing techniques and engage in any form of meditation you like to reduce stress. You can also take up your favourite to calm your mind, such as watching TV shows, reading books, listening to music – whatever you fancy.

The Bottom Line

The height and weight chart is an important tool to measure the state of your health. Maintaining an ideal age-wise weight or weight-to-health ratio will not only ensure you are healthy but will also lessen your healthcare premiums. Refer to the height-weight chart and also follow methods including BMI and waist-to-height ratio to calculate your weight accurately. Stay tuned to Health Leaf’s blogs for more health updates