Wellness Tools and Charts

Body composition can be assessed through several procedures. From simple techniques like girth measurements to more sophisticated procedures in the laboratory or using special equipment.

Height weight charts and the body mass index, give an indication of ideal body weight based on individual height.
The recognition of the important link between body weight, body fat and risk of disease is crucial.

What weight should you target for? Use these BMI and height weight charts to find out.

Note: BMI and height-weight calculations are not very accurate for body builders as their body weight consists of more muscle.


Body composition: The fat and non-fat components of the human body.
Percent body fat: Fat component of the body.

Body mass index (BMI): an index that incorporates height and weight to estimate critical fat values at which risk for disease increases.

Waist circumference: a measurement to assess potential risk for disease based on intra-abdominal fat content.
Waist-to-hip ratio: a measurement for determining risk of distribution of body fat.


Height-weight tables are widely used as an initial reference point to assess the degree of overweight or underweight and work towards an ideal weight based on height and body frame size.



Note: BMI and height-weight calculations are not very accurate for body builders as their body weight consists of more muscle.

Body mass index (BMI) is a ratio of height to weight (weight in kgs divided by height in metre square). This calculation determines whether an individual falls under healthy weight, underweight, overweight or obese categories. Several medical studies have suggested that a BMI of 20 to 22 is ideal.


What weight should you target for?
Check your BMI from this chart based on your height and weight.



Use the 2 simple methods – waist measure and waist-to-hip ratio to find out the risk of your body fat distribution. Girth measurements are used to assess the circumference of various body parts. They provide an indication of the nutritional status and fat pattern of the individual. All you need is a measuring tape.


This is one of the key measures used to assess obesity and is strongly associated with abdominal fat. A waist circumference of more than 40 inches in men and more than 35 inches in women, signifies obesity.


Take a measure tape round the circumference of your waist. Pull the tape maintaining an appropriate tension and note the measurement. Excess abdominal fat is an independent risk factor for heart disease


Women – more than 35 inches
Men –  more than 40 inches


  • Upper or abdominal obesity is known to increase health risk. The waist-to-hip ratio offers a fast and reliable assessment of fat distribution towards risk to health. This is calculated by dividing the waist measurement by the hip measurement to determine the ratio.
  • Measure your waist.
  • Measure your hip.
  • Divide waist to hip.
  • Calculate your ratio and check with this table if it is associated with health risk.


What is your body fat percentage? If you are able to get your body fat percentage analyzed using special equipment, take a look at this chart for a better understanding of what the percentages indicate.


  • Essential fat: 10-13%
  • Athletes: 14-20%
  • Fitness 21-24%
  • Average: 25-31%
  • Obese: 32% and higher


  • Essential fat: 2-5%
  • Athletes:6-13%
  • Fitness: 14-17%
  • Average: 18-24%
  • Obese: 25% and higher



Apple 1 small (100 gm) 60 calories
Banana 1 small (200 gm) 139 calories
Mango 1 small (100 gm) 74 calories
Grapes 20 Nos. (100 gm) 71 calories
Melon 1 slice (100 gm) 17 calories
Orange 1 medium (100 gm) 72 calories
Peach 1 medium (100 gm) 50 calories
Pear 1 medium (150 gm) 75 calories
Papaya 1 slice (100 gm) 35 calories
Pineapple 1 slice (100 gm) 46 calories
Pomegranate 1 serving (100 gm) 70 calories

Vegetables (uncooked)

Carrot 1 medium (60 gm) 29 calories
Capsicum 1 medium (100 gm) 24 calories
Cauliflower 1 medium (500 gm) 30 calories
Cucumber 1 medium (150 gm) 20 calories
French beans 100 gm (50 gm) 26 calories
Okra 100 gm 35 calories
Lettuce 100 gm 20 calories
Spinach 100 gm 26 calories
Onion 1 medium (50 gm) 25 calories
Potato 1 medium (60 gm) 57 calories
Tomato 1 medium (60 gm) 10 calories
Radish 1 small (150 gm) 25 calories


Butter 1tsp (5gm) 36 calories
Ghee 1tsp (5gm) 45 calories
Oil 1tsp (5gm) 40 calories


White sugar 1tsp (5gm) 20 calories
Honey 1tsp (5gm) 15 calories
Jaggery 5gm 19 calories


Almonds 10 No. (10gm) 65 calories
Cashew nuts 7 No. (20gm) 120 calories
Peanuts 20 No. (10gm) 60 calories
Pistachios 10 No. (10gm) 65 calories


Dairy products

Cow’s milk 1cup (200 ml) 135 calories
Buffalo milk 1cup (200 ml) 230 calories
Skimmed milk 1cup (200 ml) 60 calories
Buttermilk 1cup (200 ml) 45 calories
Yogurt 1 cup (150 ml) 60 calories
Cottage cheese (paneer) 100 gm 265 calories


Soft drinks 1 bottle (300 ml) 125 calories
Coconut water 1 glass 60 calories
Coffee 1 cup (1tsp. sugar, 2 tsp. milk) 40 calories
Tea 1 cup (1tsp. sugar, 2 tsp. milk) 40 calories
Jams, sauces and pickles
Jam 1 tsp. 30 calories
Pickle 1 tsp. 35 calories
Tomato ketchup 1 tablespoon 17 calories
Mayonnaise 1 tablespoon 150 calories
French dressing 1 tablespoon 70 calories


Tomato soup 1 cup 60 calories
Minestrone soup (with noodles) 1 cup 130 calories
Chicken soup 1 cup 110 calories


Bread 2 slices (50 gm) 150 calories
Chapati 1 No 70 calories
Paratha 1 No 235 calories
Naan 1 No 150 calories
Khakra 2 pcs. 120 calories
Rice 1 cup (40 gm) 140 calories
Vegetable pulao 1 cup (40 gm) 280 calories
Khichri 1 cup (40 gm) 240 calories
Chicken biryani 1 cup (40 gm) 400 calories
Poha 1 cup 140 calories
Porridge made of broken wheat (with milk and 2 tsp sugar) 1 bowl 180 calories
Oats (with milk and 2 tsp sugar) 1 bowl 145 calories
Cereal flakes (with milk and 2 tsp sugar) 1 bowl 185 calories


Macaroni 1 serving (75 gm) 240 calories
Noodles 1 serving (75 gm) 240 calories
Spaghetti 1 serving (75 gm) 240 calories
Whole wheat pasta 1 serving (75 gm) 200 calories


Dal (plain) 1 cup (30 gm) 150 calories
Dal (makhani) 1 cup (30 gm) 250 calories


Cooked vegetables
Green vegetables 1 cup 100 calories
Mixed vegetables 1 cup 125 calories
Baingan bharta 1 cup 185 calories
Shahi paneer 1 cup 380 calories
Potato vegetable 1 cup 190 calories
Dum aloo 1 cup 200 calories
Palak paneer 1 cup 165 calories
Channa masala 1 cup 231 calories

Meats and fish

Mutton Curry 1 cup 295 calories
Tandoori Chicken 2 pcs. 175 calories
Butter Chicken 2 pcs. 450 calories
Fish Curry 1 cup 270 calories
Prawn Curry 1 cup 327 calories

South Indian dishes

Plain Dosa 1 No. 197 calories
Masala Dosa 1 No. 272 calories
Idli 2 pcs. 170 calories
Medu vada 2 pcs. 325 calories
Coconut rice 1 cup 370 calories
Coconut chutney 2 table spoons 120 calories
Sambhar 1 cup 120 calories


Marie biscuits 2 pcs. 50 calories
Cheese pizza 2 slices 140 calories
Dhokla 2 pcs. 120 calories
Pav bhaji 1 plate 470 calories
Mc Donalds small fries 210 calories
Mc Donalds Chicken burger regular 520 calories


Caramel custard 1 cup 360 calories
Ice cream 1 cup 410 calories
Carrot halwa 1 cup 370 calories
Rice Kheer 1 cup 165 calories
Apple pie 1 slice (75 gm) 220 calories
Brownies 2 pcs. 190 calories
Jalebi 1 pc 100 calories
Rasgulla 2 pcs. 100 calories


Beer 1 large mug (240 ml) 110 calories
Sweet wine 100 ml 142 calories
Dry wine 100 ml 80 calories
Brandy 1 peg (30 ml) 75 calories
Dry champagne 135 ml 105 calories
Sweet Champagne 135 ml 160 calories
Whiskey 1 peg (30 ml) 75 calories
Gin 1 peg (30 ml) 85 calories
Rum 1 peg (30 ml) 85 calories
Sherry 1 peg (30 ml) 45 calories

Do you find it difficult to squeeze yourself into an elevator with 2-3 people in it?

Is getting into a bus an arduous task for you?

You are probably overweight and may even be obese. You may be aware of it but are you doing anything about it?

Obesity is a chronic condition where a person has excessive body fat. Being too heavy is bad for your health. Having too much fat can lead to serious health problems:

  • Type 2 diabetes
  • Heart disease
  • High cholesterol
  • Varicose veins
  • Breast, endometrial, prostate, and colon cancers
  • Arthritis
  • Gallbladder disease
  • Rashes and other skin abnormalities (such as warts)
  • High blood pressure



Body fat is stored in different regions of the body and the pattern of its distribution can alter the health risks of obesity. For example, excess abdominal fat or apple shaped obesity is associated with increased risk of heart disease, whereas gain in the hips and thighs or pear shaped obesity does not have the same magnitude of risk.
Usually, due to genetic reasons, men are prone to storing fat in the abdominal region and women in the hips and thighs.


You gain weight when the fat cells in your body either expand (because they are storing extra calories), or when they increase in number. Each of us is born with a certain number of fat cells determined by our genes. This impacts our weight for the rest of our life. However overeating and lack of enough physical activity — particularly during childhood and adolescence — can actually develop MORE fat cells.Losing weight has many potential health benefits. If you are overweight and have decided to shed some extra pounds, congratulations! You have already taken an important step toward improving your health and feeling better. Losing even 5%-10% of your weight can begin to lower your risk of serious chronic diseases.


The most common cause of weight gain is fairly simple: your energy input (the calories you eat) is greater than your energy output (the calories you burn). In fact, even with a medical condition that may increase the likelihood of becoming overweight (see below), one of these two factors is generally present before you gain weight–either you eat too many high-calorie, high-fat foods or you do not get enough physical activity.
There are, however, certain medical conditions that increase your chances of becoming overweight or obese, such as

  • Hypothyroidism (an underactive thyroid)
  • Intake of medications like steroids, antidepressants
  • Injuries from trauma or surgery
  • Certain birth defects or genetic conditions

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