Hi, As per the details of your height ideally your weight should be 70 kg to be in the reference range of BMI. BMI 18.5-22.9 for Asians is an indicator of health based on your height and weight. Weight gain is a gradual process & it needs a lot of personalized dietary approaches. Drastic changes, working out excessively will only give short term results. Improving your overall food intake and regularity in physical activity mainly weight-bearing exercises will help you in putting on weight. It is also important to understand that weight gain should be due to an increase in lean muscle mass and not fat gain. Patience and compliance are two things that will help and show the results. A personalized diet is strongly recommended as constant modifications are required. Following are the guidelines that will be of help: 1. Do not skip meals & Have balanced meals throughout the day 2. Never workout or exercise on an empty stomach. Have a fruit, preferably banana before exercise       3. Ensure protein in the form of dals, pulses, milk, eggs, chicken, fish, sprouts, paneer etc to be a part of every meal that you take. 4. Ensure 2 fruits throughout the day. 5. Incorporate foods that contain healthy fats & are calorie-dense like almonds, walnuts, peanuts, dried fruits like dates, anjeer, raisins etc during mid-meals as snacks 6. Have calorically dense foods such as milkshakes, lassi, chicken or paneer sandwich/wraps, peanut chikki etc & calorically dense vegetables like potato, sweet potato, yam etc 7. Have a glass of milk during bedtime  8. Strength training exercises will help in improving the muscle and your weight on the scale while decreasing your body fat percentage 9. Avoid sweets, fried foods, fruit juices, junk food as it will increase your body fat even though you may look lean/thin 10. Drink 8-10 glasses of water throughout the day at regular intervals to keep yourself well hydrated

Hi...it is more of the composition of body that we need to work on.. please connect directly to analyse your diet and lifestyle and routine and plan your diet accordingly... Thanks.

Please ask me directly for personalized diet plan for you.

It looks  like you are interested  in gaining muscles as  your body  weight  is on the lower side.

Consult me directly through practo for consultation and proper plan.