What Is Your Ideal Weight for Your Height? A Guide for Indian Adults

You enter your height into a calculator and it gives you an ideal weight like "62 kilograms." Where does that number come from, and should you actually try to reach it? This guide explains the most common ideal weight formulas, how the healthy weight range differs for Indian bodies, and how to set a weight goal that makes sense for you rather than chasing a single number. This is for informational purposes only and is not medical advice.

Where "ideal weight" formulas come from

The four most common formulas, Devine, Robinson, Miller, and Hamwi, were all developed in the mid‑to‑late 20th century by researchers studying large datasets, mostly of American and European populations. They all work the same way: they start with a base weight for a person who is 5 feet tall, then add a fixed number of kilograms for every inch above 5 feet. The base weight and the per‑inch increment differ between formulas, which is why they give slightly different answers for the same height.

For a woman who is 5 feet 4 inches, the Devine formula gives about 55 kg, the Miller formula gives about 59 kg, and the Robinson formula gives about 56 kg. The range across formulas is often 3–5 kg. None of these formulas are "wrong." They represent slightly different statistical averages. Use the ideal weight calculator to see all four numbers for your height, plus the healthy BMI range. The calculator runs in your browser; your body details never leave your device.

The healthy BMI range is a better target than a single number

Rather than aiming for one specific kilogram, a healthy BMI range gives you a band. For Indians, the ICMR and WHO Asia‑Pacific guidelines recommend a BMI between 18.5 and 22.9 as healthy. For a person who is 165 cm (5 feet 5 inches) tall, that means a weight between 50 kg and 62 kg. That is a 12‑kilogram band. Someone with a smaller frame and lower muscle mass is likely to be healthy at the lower end. Someone with a broader frame and more muscle may be healthy at the upper end or slightly above.

If you are within this BMI range and your blood pressure, blood sugar, and cholesterol are normal, your weight is healthy regardless of what the Devine formula says. If your BMI is above 22.9 but your waist circumference is under 90 cm for a man or 80 cm for a woman, and your blood markers are good, your doctor may say the same thing. The number on the scale is one piece of a larger picture. It should never be the only piece.

Why the Indian healthy weight range is narrower

Decades of research, summarised in the ICMR consensus guidelines, have shown that Indians tend to have more body fat and less muscle at the same weight compared to Caucasian populations. This "thin‑fat" body composition means that metabolic problems like insulin resistance and high triglycerides appear at lower BMIs in Indians. For this reason, the overweight threshold for Indians is 23 instead of 25, and the obese threshold is 25 instead of 30. The healthy weight range narrows from 18.5–24.9 globally to 18.5–22.9 for Indians. This is not about body image. It is a statistical observation about health risk.

The same research shows that waist circumference is at least as important as weight. An Indian with a BMI of 22 but a waist of 95 cm is likely at higher metabolic risk than someone with a BMI of 24 and a waist of 80 cm. If you use the ideal weight calculator, also measure your waist with a simple tape measure at the level of your navel. The combination of BMI and waist circumference is more predictive than either one alone.

How to set a realistic weight goal

If your current weight is above the healthy range, do not set your goal as the lowest number in the range unless that feels achievable and sustainable to you. Losing 5–10% of your current body weight has significant health benefits even if you do not reach your "ideal" weight. For someone weighing 85 kg, losing 4–8 kg can improve blood pressure, blood sugar, and joint pain. You can then decide whether to continue. Weight loss is not an all‑or‑nothing project.

If your current weight is below the healthy range, the same principle applies in reverse. Gaining 2–3 kg through increased protein intake and strength training may be enough to improve energy levels and immunity. The calculator gives you a reference band. Your specific target should account for how you feel, your energy levels, and what your doctor says about your overall health profile.

FAQ

Which ideal weight formula do doctors use?

The Devine formula is the most commonly referenced in medical settings, especially for calculating medication dosages. However, no doctor uses an ideal weight formula in isolation to tell a patient what they should weigh. They use BMI, waist circumference, blood work, and a physical examination. The formulas are statistical references, not clinical prescriptions.

Does frame size affect my ideal weight?

Yes. A person with a larger bone structure will weigh more at the same height and body fat percentage than someone with a smaller frame. You can estimate your frame size by measuring your wrist circumference. For a woman of average height, a wrist under 15 cm suggests a small frame, 15–16 cm a medium frame, and above 16 cm a large frame. For men, under 16.5 cm is small, 16.5–18 cm medium, above 18 cm large. If you have a large frame, the upper end of the healthy BMI range is more appropriate for you.

Can the calculator tell me how much weight I should lose?

No. The calculator shows statistical ranges and formula‑based estimates. It does not know your current weight, your body composition, your health history, or your goals. It cannot set a weight‑loss target for you. Use the numbers as a reference, and discuss a specific goal with your doctor.