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Ideal body weight and healthy body
I am a 32 year old male.My weight in full naked body remains in between 60 kg and 60.5 kg most of the times.My waist measurement is approx 30.5 inches.My height is 169 cms.
My question is, What should be the ideal body weight and hip size according to these parameters ???
Is my body shape okay ???
How to obtain lean body weight and subcutaneous fat percentage ???
Plzz,explain all these.
Answers (7)
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Idial Weight near 6O is ok for you. And waistline below 40 is ok for you. For more details and for weight loss follow personalized advice and diet chart. Hv a good day.
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✅ Your Body Assessment:
BMI: ~21.1 (Normal range: 18.5–24.9)
Waist Circumference: 30.5 inches – Excellent (Healthy < 40 inches for men)
Weight Status: Ideal weight for 169 cm is approx. 57–70 kg. You are within the healthy range.
📊 Ideal Targets:
Body Fat %: Aim for 12–18%
Waist-to-Height Ratio: 0.54 (ideal is <0.5, so a bit of reduction can help)
Hip Size (optional): Aim for a Waist-Hip Ratio <0.90
💪 Tips for Lean Body & Lower Fat %:
Exercise: Combine strength training (3–4x/week) + cardio (2–3x/week)
Protein: 1.2–1.6g/kg of body weight daily
Sleep: 7–8 hours/day
Avoid: Sugary foods, processed snacks, alcohol
Summary: You’re at a healthy weight and waist size. With a little muscle gain and fat reduction, you can achieve a more defined lean physique.
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Contact for a personalised diet according your height and weight.
Follow my YouTube▶️ channel
https://youtube.com/@moumitadutta9588
(Dietitian Moumita Dutta)
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Height 169 cm , weight 60.5 ( naked ) . Let’s assess your current shape and how to build mass and reduce subcutaneous fat for a leaner physique
1. Body Composition Analysis
Your BMI is 21.2 it’s normal
Bur BMi doesn’t show fat vs. muscle composition
For shape , the following matter
Body fat %
Muscle mass
Waist circumference and definition of
Lean Body mass = Total body weight - fat mass
You can increase LBM by,
A strength training
Adequate protein intake
Calorie surplus ( if gaining muscles only )
3. Reducing subcutaneous fat
Create calorie deficit ( if cutting)
Do cardio
4. Ideal body fat % for lean look
Athletic. 10-14 %
Healthy. 14- 18%
Average. 18-22%
If you’re 15-17% range , dropping to 10-12 % will give more definition ( abs, arms , jawline)
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
It depends how you see your body type
For weight cases you are little underweight
But if you feel the body has not proportional weight over all
Then you need to work in diet and your workout pattern to help better
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Ms. Mini Thomas
Dietitian/Nutritionist
21 yrs exp
Chennai
Good morning,
You are underweight.
More than the body measurements want to know about the health.
Any medical issues?
Kindly contact personally
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Ms. Ridhima Dhingra
Dietitian/Nutritionist
22 yrs exp
Bangalore
Please book an appointment
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.