what should be my weight by height female/male in kg?

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Chart for Adult Weight by Height (Female/Male)

Height (cm)Female (kg)Male (kg)
137 cm/4′6″in28.5–34.928.5–34.9
140 cm/4′7″in30.8–37.630.8–38.1
142 cm/4′8″in32.6–39.933.5–40.8
145 cm/4′9″in34.9–42.635.8–43.9
147 cm/4′10″in36.4–44.938.5–46.7
150 cm/4′11″in39 – 47.640.8–49.9
152 cm/5′0″in40.8–49.943.1–53
155 cm/5′1″in43.1–52.645.8–55.8
157 cm/5′2″in44.9–54.948.1–58.9
160 cm/5′3″in47.2–57.650.8–61.6
163 cm/5′4″in49–59.953–64.8
165 cm/5′5″in51.2–62.655.3–68
168 cm/5′6″in53–64.858–70.7
170 cm/5′7″in55.3–67.660.3–73.9
173 cm/5′8″in57.1–69.863–76.6
175 cm/5′9″in59.4–72.665.3–79.8
178 cm/5′10″in61.2–74.867.6 – 83
180 cm/5′11″in63.5–77.570.3–85.7
183 cm/6′0″in65.3–79.872.6–88.9
185 cm/6′1″in67.6 – 82.575.3–91.6
188 cm/6′2″in69.4–84.877.5–94.8
191 cm/6′3″in71.6–87.579.8 – 98
193 cm/6′4″in73.5–89.882.5–100.6
195 cm/6′5″in75.7–92.584.8–103.8

How to gain weight, male & female

General guidelines for males looking to gain weight: exercises like weight lifting, bodyweight exercises, and strength training. These activities stimulate muscle growth and help you gain a healthy weight. You must eat more calories each day than your body expels. Aim for a caloric surplus by adding more high-calorie foods to your diet. However, prioritize nutrient-rich options rather than empty calories.

*Protein Intake: To build and repair muscles, you need protein. Lean meats, chicken, fish, eggs, dairy products, legumes, nuts, and seeds are good sources to include in your diet. Eat multiple small meals and snacks throughout the day to ensure a consistent intake of calories and nutrients.

*Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet. These add additional calories and healthy fatty acids.

*Hydration: Stay hydrated by drinking water throughout the day. Avoid excessive consumption of liquids before meals, as it might reduce your appetite.

*Track Your Progress: Be aware of how much weight you are gaining, and make necessary dietary and exercise changes.

How to lose weight for men

You must consume fewer calories than your body uses to lose weight. Create a caloric deficit by reducing your daily calorie intake through diet and increasing your physical activity. Be mindful of portion amounts to prevent overeating. Use smaller plates and bowls to help control portion sizes. Reduce your intake of processed foods, sugary drinks, and high-calorie snacks.

*Regular Meals: Eat regular meals and snacks to keep your metabolism stable and prevent overeating due to extreme hunger.

*Exercise: Incorporate a mix of cardiovascular exercises (like walking, jogging,and cycling) and strength training (weight lifting, bodyweight exercises) to burn calories and build muscle.

*Protein Intake: Include lean protein sources like chicken, turkey, fish, eggs, legumes, and tofu in your meals. Protein helps to control hunger and preserve muscle mass during weight loss. Choose nutritious snacks like fruits, vegetables, Greek yogurt, nuts, and seeds instead of high-calorie, low-nutrient options.

*Hydration: Stay hydrated by drinking 3–4 liters of water in a day. Drinking water before meals can help control your appetite. Consistency is key. Aim for a sustainable approach rather than extreme diets or exercise routines.

*Sleep: Get adequate sleep, as it plays a crucial role in weight loss and overall health.

Important: Rapid weight loss can be unhealthy and difficult to maintain. Focus on creating a healthy lifestyle that includes balanced nutrition and regular physical activity.

Read also: How to stop hair fall immediately at home for male

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