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What is the ideal weight for me
My height is 5'7 and weight is 53 and what should be my ideal weight
Iam so lean any tips to increase weight
I eat protein food but still same weight
Answers (16)
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According to your height your ideal weight is 65 kg .You need to take high protein diet.Please ask me directly for personalized diet plan for you.
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Protein alone will not increase weight if total calories are low.
Fast metabolism, high activity, stress, less sleep, thyroid or gut issues can keep weight low.
Check with your doctor.
Simple tips to gain healthy weight:
⢠Eat 5 to 6 times - 3 meals + 3 calorie dense snacks and 3 liters of water every day ( minimum)
⢠Add calories: ghee on roti / rice, peanut butter, nuts, banana, mango, dates, full fat milk, cheese, ragi, oats, paneer
⢠Protein with every meal - dal, egg, chicken, fish, paneer, curd, soy, but also add carbs - rice, roti, potato, sweet potato, other vegetables.
⢠Strength training 3 times a week - squats, push ups, resistance bands helps build muscle not just fat
⢠Sleep 7 to 8 hours, avoid excess tea / coffee / smoking if any
⢠Check with doctor if weight stays very low - thyroid, anemia, vitamin D, B12
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Consultation
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Connect me through the app I‘ll guide you properly
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Hello, pls connect with me through app directly.
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Need more information about you so connect me through practo you will get good results definitely
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Ask via app
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healthy target weight for you is around 70 kg. To reach this goal comfortably and sustainably, we will first focus on achieving 60 kg. Once you reach 60 kg and maintain it well, we can gradually work towards your final target of 70 kg with a balanced diet and regular activity.
Next Steps
Eat balanced food throughout the day. Have 3 main meals and 2–3 small healthy snacks daily.
Health Tips
Start with light exercise and gradually improve your eating habits.
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Your ideal weight can be between 60-74kgs. Being underweight or overweight depends on many factors like genetics, metabolism, underlying medical issues and even stress. Please consult a Nutritionist for detailed assessment and tips.
Thanks.
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Dr. Heena Kouser
Clinical Nutritionist
10 yrs exp
Bangalore
Hi, 👋
At 5'7" (170 cm) and 53 kg, your BMI is around 18.3, which is slightly underweight. A healthy weight for your height is approximately 57–67 kg.
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BOOK A CONSULTATION, and I'll help you with a science-based, practical plan that fits your lifestyle and helps you gain weight in a healthy, sustainable way
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Ms. Vishmitha
Dietitian/Nutritionist
3 yrs exp
Dharmasthala
Based on your height (5'7") and weight (53 kg), you are underweight. A healthy weight for your height is approximately 61–75 kg, so gradually gaining weight would be beneficial.
Even if you're eating protein, weight gain won't happen unless you're consistently eating enough total calories along with adequate protein. Focus on balanced meals, healthy snacks, and strength training to help build muscle rather than just increasing protein intake.
Next Steps
For a personalized diet plan and guidance based on your lifestyle and goals, please connect with me through the app for a proper consultation.
Health Tips
Healthy weight gain takes time. Be patient, stay consistent with your diet and exercise, and avoid expecting rapid changes. Small, steady progress is the healthiest approach.
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Height: 5’7” (170 cm)
Weight: 53 kg
Ideal weight: 61–74 kg (healthy BMI range). A practical target is 65–68 kg.
To gain weight:
* Eat 5–6 meals/day.
* Add protein with every meal: milk, paneer, curd, soy, dal, eggs/chicken/fish (if non-veg).
* Include healthy calories: nuts, seeds, peanut butter, ghee, avocado.
* Eat complex carbs: rice, roti, oats, potatoes, sweet potato.
* Do strength training 3–4 days/week.
* Sleep 7–9 hours/day.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Connect over consultation to help better
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Ms. Nidhi Gupta
Dietitian/Nutritionist
3 yrs exp
Pathankot
Your ideal weight as per your height is 70-72 kg in order to gain weight follow a complete balanced diet which includes healthy fats protein and carbs
Next Steps
Don’t skip major 3 meals that is breakfast lunch and dinner your diet should include a balanced meal which includes all the essential nutrients that is required by your body in order to gain weight
Health Tips
Get a personalised meal plan in order to gain weight
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Ms. Durdana Ansari
Dietitian/Nutritionist
4 yrs exp
Mumbai
A healthy weight for your height is generally around 61–70 kg, although your ideal weight also depends on your body frame, muscle mass, and overall health.
If you're eating well but your weight isn't increasing, there could be several reasons, such as:
• A naturally fast metabolism
• Not consuming enough total calories despite eating protein
• High physical activity levels
• Poor nutrient absorption or digestive issues
• Medical conditions such as thyroid disorders or other nutritional deficiencies
To gain weight in a healthy way:
● Eat in a 300–500 kcal daily calorie surplus.
●Include protein with every meal (eggs, chicken, fish, paneer, milk, curd, dals, soy, tofu).
●Add healthy calorie-dense foods like nuts, nut butters, seeds, dates, avocados, cheese, and healthy oils.
●Have 5–6 balanced meals/snacks throughout the day instead of only 2–3 large meals.
●Start strength training 3–4 times a week to build muscle rather than just gaining fat.
●Sleep 7–9 hours every night and manage stress.
Next Steps
If you need a personalised diet plan designed in a way that is suitable for your schedule and other things, feel free to connect on practo.
Health Tips
If your weight has remained unchanged for a long time despite eating enough, I would also recommend getting a few basic tests done, such as thyroid profile (TSH), CBC, iron studies, vitamin B12, vitamin D, and blood sugar, especially if you have symptoms like fatigue, digestive issues, or poor appetite.
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Ms. Lovely Verma
Dietitian/Nutritionist
6 yrs exp
Bangalore
Your ideal body weight should be 70kg approximately
You should include 2 banana and2-3 date milkshake on daily basis, add more protein like paneer, soyabean, pulses and add more calories in your diet by adding 1-2 tspn of ghee in your chapati & pulses
Avoid fast food items and simple carbs
Avoid excess use of caffeine
Include exercise up to 5-6 days in a week
Next Steps
For more information you can contact us on Practo
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good afternoon please kindly connect through practo app directly for better guidance.
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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.