Last updated on August 3rd, 2023
A healthy body is the one thing everyone strives for. A healthy body is the home of a healthy mind that defines your holistic health. We have always heard that “Health is Wealth”. Well, health is the prime indicator of your quality of life. What makes you healthy? Your growth and your fitness are the two key factors that determine how healthy you are. There are two facets that can either make you fall in the category of healthy or unhealthy: your height and weight.
As much as it is important to focus on a child’s growth, it is equally important to have an ideal weight according to height for adults too. In this blog, let’s read about men’s and women’s height and weight charts and identify whether you are underweight or obese.
These two parameters determine your overall health. It gets more important in children as it shows their overall development. A healthy weight according to one’s height also mitigates the risks of various health conditions related to obesity or an underweight state. Not just these two, but a few more factors determine your health. These are:
- Body Frame Size
- Body Mass Index
Age and gender also make a difference in the range of ideal weight for a particular height, body frame size, and body mass index also play important roles in shaping a healthy person. Body frame size is your skeleton framework that can differ from person to person, bringing changes in the height-weight optimum range. BMI is a body mass index that measures whether someone is obese or not. It is a tool that helps to measure height-weight proportions and ideal weight according to height. It is calculated as a person’s weight in kg’s divided by height square in meters. The more the BMI, the more the accumulative fat mass in the body that points toward obesity. Excess weight according to height is a home for various health diseases and conditions. So shedding some kilograms can help reverse any adverse health condition and achieve a healthy lifestyle.
Height Weight Chart Male and Female
|Adults Weight to Height Ratio Chart|
Height Conversion Table
How Does Height Weight Chart Help
An ideal height-weight chart helps you to determine your category based on your height-weight ratio. A perfect height-weight supports your holistic health and gives you a quality life without much of a health condition. This chart provides you with information to interpret your health condition based on your category. There are 3 categories that a height and weight chart creates:
Falling into the perfect height-weight ratio range gives you a healthy weight with a healthy life.
If your weight is below the defined range as per your height, you should consult your doctor. There are plenty of ways to increase weight. The main ones are maintaining a healthy diet and a mix of physical activities.
Being overweight leads to further health problems like heart disease, high blood pressure, diabetes, etc. You should start monitoring your diet and fitness if your weight exceeds the defined range. You can take expert’s help to reduce extra kilograms.
Once you find your category, you can choose three practices to help you lead a healthy life.
- Healthy weight – Maintain a healthy weight
- Underweight – Weight Gain
- Overweight – Weight Loss
You can take help from fitness and diet experts to attain a desired height-weight ratio.
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An ideal weight is a marker of a healthy life and organs. A height and weight chart is a standard measure that stays constant in adults except in some cases. This chart can differ for growing children as per their physical needs and necessities. However, in adults, this chart covers the majority of the population to follow an optimum weight according to height.
A few ways can help you maintain an ideal weight according to your height, age, and gender. There are multiple health benefits to maintaining an ideal weight. Without proper vigilance, unhealthy food habits, lack of physical activities, and poor mental health eventually deteriorate health. It can lead to either being underweight or obese. Let’s understand a few ways one can follow to maintain a healthy weight and life:
The food we eat plays a significant role in our weight and overall health. A healthy diet not only serves your body but also your mind too. Healthy food offers various health benefits like good digestion, better immunity, perfect weight and, needless to say, an ideal appearance. It also helps in keeping healthy skin and energy.
Staying inactive and leading a sedentary lifestyle can cause various lifestyle disorders like obesity, diabetes or heart conditions. Following a fitness regime can help you to lose weight if you are obese and to gain weight if you are underweight. It is a two-sided sword that allows you both ways. Always try to keep a tap of your calorie intake and calorie burn to maintain an ideal weight.
Stress is a silent killer that can cause various health conditions like high blood pressure, heart problems, obesity, diabetes, etc. It is important to manage your stress and to live a peaceful and stress-free life. You can attain a stress-free life through a healthy diet, exercise, meditation, quality sleep, etc. You can also reduce some habits like excessive caffeine intake, smoking, drinking, etc.
Sleep is a healing process for the body. When you take quality and sound sleep, your body health itself. It also caters to your mental health. Sleeping on time and waking up on time keeps your biological clock in order. It also helps to reduce hormonal imbalances. Good sleep eases hormone secretion in the body, thus keeping you healthy.
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Keeping an eye on your weight is always advisable, so try to use BMI to measure your weight conditions. Although, BMI is not the sole interpreter to determine ideal weight. One can also refer to height and weight charts for this. Moreover, there are some factors that can affect BMI to measure accurate weight.
As someone grows old, the bone density and muscles start reducing, which also adds to your perfect weight. Women have more body fat than men, so BMI tools tend to get wrong with the age and can differ in men and women. So along with BMI, you can also measure the following factors to ensure perfect weight:
Waist-to-Hip Ratio (WHR)
Your waist circumference should ideally be less than your hip circumference. WHR greater than 0.90 in men and 0.85 in women is considered abdominal obesity.
You are obese in the midsection if your waist circumference exceeds half your height. This is not an ideal situation.
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Percentage of Body Fat
The measurement determines the fat content of your body, which is best determined in collaboration with your nutritionist and fitness coach.
Body type and waist circumference
Genes are the factors that determine where your body fat will be stored. Typically men tend to gain more belly fat than women.
With these ratios and BMI, one can easily determine their health condition and weight category.
How to Calculate Ideal Weight
Earlier, body weight was determined by following a thumb rule instead of a height weight chart or any research or study on groups. The traditional formula to determine ideal weight was:
Male body weight ideal = 50 kg + 1.9 kg for each inch above 5 feet.
Female ideal body weight = 49 kg + 1.7 kg for every inch over 5 feet tall.
Whereas modern studies show that the traditional approach of measuring ideal weight was based on the BMI ranges of 21 for women and 22.5 for men.
However, the healthy BMI range for men and women is 18.5 to 24.9, with 22 being the sweet spot.
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You can easily determine if you are within a healthy weight range using BMI. After calculating your BMI, you can compare it to a BMI chart (height-weight chart).
- You are underweight if your BMI is less than 18.5.
- A healthy or normal BMI range is between 18.5 and 25.9.
- BMI range between 25 and 29.9 is considered overweight.
- BMI range of more than 29.9 is considered obesity.
There are multiple health risks associated with obesity. Therefore sticking around the healthy levels in height weight chart is advisable. Obesity leads to various diseases and adverse conditions, so your body weight is essential for a healthy life. The following can be health risks of obesity:
Obesity indicates that you have a lot of fatty tissue in your body. Various studies have linked obesity to the increased risk of developing hypertension. Fat accumulation in your blood vessels raises circulatory resistance. It is also a contributing factor to high blood pressure. Therefore referring to the height weight chart and sticking in the normal range is the best option.
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Type 2 Diabetes
Obesity is a top contributing factor for developing type 2 diabetes. The chances of having type 2 diabetes in people with sedentary lifestyles and unhealthy eating habits are very high. Obesity leads to insulin resistance, where body cells become resistant to the use of insulin hormone to sustain normal blood sugar levels in the normal range. Excess body fat promotes inflammation and may result in insulin resistance which can take you into the danger zones of the height-weight chart.
Coronary Heart Disease
High blood pressure or fluctuating blood pressure impacts your heart. It increases the susceptibility to coronary heart disease.
Excess fat around your liver can cause damage to your liver and can lead to non-alcoholic fatty liver disease (NAFLD).
High Low Cholesterol, Low Good Cholesterol, and High Triglycerides level
Excess fat can increase bad cholesterol and decrease good cholesterol in the body. It also increases triglyceride levels in the body. Thus, it can cause various health conditions related to heart and diabetes.
The risk of cancer in obese people is high. Cancer is caused by high inflammation in the body, high insulin levels, and increased growth hormone. These factors lead to the development of cancerous cells. Inflammation increases the free radicals in the body that kills cells and can cause cancer. Also, if this state is combined with obesity level in the height weight chart it can turn out to be fatal.
Fat or obesity leads to high bad cholesterol accumulating in the blood vessels. It narrows down the blood vessels that affect the smooth flow of blood to the heart and can lead to stroke.
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Breathlessness and Low Energy
Overweight and obese category people in the height weight chart easily get tired and feel a loss of breath. A little physical activity can make them tired. It also drains their energy.
Heavy fat levels or obesity impact the cartilage of joints and breaks them. It leads to osteoarthritis.
Mental Health Issues
The obese category in the height weight chart also triggers various health conditions like anxiety, depression, insomnia, stress, etc.
Body Pain and Physical Limitations
Overweight and obesity levels in height weight chart cause various pains in the body. This hinders in daily life activities like climbing stairs, walking, or running.
It can cause breathing issues during such physical activities. It causes inflammation in the body, oxidative stress, and sleep apnea.
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Quick Tips for Healthy Weight
- Exercise burns calories and builds muscle.
- Breakfast is the most important meal of the day, so eat it every day.
- Balance your meal portions – A healthy diet requires this.
- Reduce screen time – Overweight people are likelier to spend more time in front of a screen.
- Consume 5 servings of vegetables and fruits per day – they provide fibre, which fills you up and reduces cravings in addition to vitamins.
An ideal height-weight chart helps you to identify your physical condition. You can determine a perfect plan as per your weight category. It is a marker to curate a healthy lifestyle for yourself based on your current conditions. A healthy weight increases the quality of life and reduces the risks of various health conditions. An unhealthy weight impacts your day-to-day life and deprives you of enjoying life. Eating healthy food, following a fitness regime, and prioritising your mental health are the keys to a healthy life, so follow these three components and lead a stress-free and healthy life. You can take an expert’s help or consult your dietitian to make it more manageable and effective.
What Are Some of the Most Effective Weight-Loss Methods?
Weight loss is a time-tested approach for losing fat and maintaining good health. To lose weight effectively, count your calorie intake, eat a healthy diet, and avoid refined and processed foods. Also, follow a good mix of cardio and strength training exercises to lose fat and gain muscles. Have small meals instead of having a big full meal. Reduce the intake of excess sugar, tea, coffee, etc. Also, cut down on some habits like smoking, drinking, etc.
How To Achieve an Ideal Weight?
After finding out the ideal weight range based on the height weight chart, you should follow certain guidelines to achieve an ideal weight. Consult with your dietitian or physician and follow a well-curated diet plan. A healthy food plan helps you shed a few kilograms. Also, maintain an exercise routine to burn extra calories and fat from specific body parts. You can shed extra kilos following a good mix of workouts. It also helps you lose weight by burning calories. Aside from these two, get enough rest and reduce your stress. They also help you on your weight-loss journey.
What Should be the Ideal Weight for a 5-foot-Tall Person?
According to the height weight chart, a female 5 feet tall should weigh between 40.8 kg and 49.9 kg at her ideal weight. At the same time, the ideal weight for a 5 feet male should weigh between 43.1 kg and 53 kg.
What Should I do if a Height and Weight Chart Indicates that I am Obese?
If you are overweight, then start following a healthy lifestyle that includes a healthy diet and exercise. Avoid simple carbs, high-calorie and high-fat food. In place of them, consume foods that contain more fiber, fruits, and vegetables in your diet. Also, consult your doctor and start a weight-loss eating plan based on your physical requirements.
Can a Height Weight Chart be used to Assess Health?
While each person’s body composition is unique, height and weight charts can provide good information to determine one’s health condition.
The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.