Many Indians are surprised when a doctor says their weight is a concern even though a standard BMI chart calls them "normal". That's because the usual BMI categories were developed mainly from studies of people of European origin. Research over the past two decades has shown that people of South Asian origin tend to carry more body fat – especially around the stomach – at the same BMI, and face a higher risk of type 2 diabetes and heart disease at lower weights. This guide explains why lower cut-offs are often used for Indians, why waist size matters, and what sensible next steps look like.
A quick recap: what BMI measures
BMI (body mass index) is your weight in kilograms divided by your height in metres squared. For example, someone 1.70 m tall weighing 68 kg has a BMI of 68 ÷ (1.70 × 1.70) = 23.5. It is a quick screening number – cheap, easy and useful for large groups – but it does not tell the difference between fat and muscle, or where fat is stored.
Standard vs Asian cut-offs
| Category | Standard (WHO) | WHO Asian action points | Indian consensus (2009) |
|---|---|---|---|
| Underweight | Below 18.5 | Below 18.5 | Below 18 |
| Healthy | 18.5 – 24.9 | 18.5 – 22.9 | 18 – 22.9 |
| Overweight / increased risk | 25 – 29.9 | 23 – 27.4 | 23 – 24.9 |
| Obese / high risk | 30 and above | 27.5 and above | 25 and above |
In 2004, a World Health Organization expert group reviewed the evidence for Asian populations and suggested extra "public health action points" at BMI 23 and 27.5. In 2009, Indian expert guidelines went further, classing a BMI of 23–24.9 as overweight and 25 or above as obese for Asian Indians. So our example person with a BMI of 23.5 is "healthy" on the standard chart, but "overweight" by the Asian and Indian cut-offs.
Our BMI calculator has an "Asian cut-offs" option so you can see both views.
Why the difference? Body fat and where it sits
Studies have repeatedly found that, compared with Europeans of the same BMI, South Asians on average have:
- a higher percentage of body fat and less muscle mass,
- more fat around the abdomen, including fat around internal organs (visceral fat), which is closely linked to insulin resistance,
- higher rates of type 2 diabetes at younger ages and lower body weights.
This pattern – a person who looks slim but carries relatively high body fat around the middle – is sometimes described as the "thin-fat" body type. It is one reason diabetes is common in India even among people who don't look overweight.
Measure your waist, too
Because stomach fat matters so much, waist size is a valuable second check alongside BMI. Commonly used cut-offs for increased health risk in Asian Indians are a waist of:
- 90 cm (about 35.5 inches) or more in men,
- 80 cm (about 31.5 inches) or more in women.
Another simple rule of thumb is to keep your waist less than half your height. For someone 170 cm tall, that means a waist under 85 cm.
How to measure: stand straight, breathe out normally, and place a measuring tape around your bare stomach roughly at the level of your navel, midway between your lowest rib and the top of your hip bone. Keep the tape snug but not tight, and don't pull your stomach in.
What should you do with your number?
- Healthy BMI and waist: great – keep up regular activity and a balanced diet, and get routine check-ups.
- BMI 23 or above, or a high waist: it's a good idea to talk to a doctor about checking blood sugar, blood pressure and cholesterol, especially if diabetes or heart disease runs in your family.
- Very low BMI: being underweight also carries risks, such as low immunity and weak bones. Speak to a doctor if you are losing weight without trying.
Small, steady habits usually matter more than dramatic diets: walking for 30 minutes most days, adding strength exercises twice a week, cutting down on sugary drinks and fried snacks, eating more vegetables and protein, and sleeping well. A doctor or registered dietitian can help you set a realistic plan.
Limits of BMI
BMI cannot tell muscle from fat, so muscular people may show a "high" BMI while being healthy. It is not suitable for children and teenagers (who need age-based charts), pregnant women, or very elderly people. Use it as a starting point for a conversation with your doctor, together with waist size and blood tests – not as a final verdict.
Frequently asked questions
What is a healthy BMI for Indians?
Using the Asian and Indian cut-offs, a BMI of about 18.5 to 22.9 is considered healthy for adults.
Why is BMI 23 considered overweight for Indians?
Research shows South Asians have more body fat and higher diabetes risk at lower BMIs than Europeans, so experts recommend lower cut-offs for them.
What waist size is healthy for Indian men and women?
Commonly used cut-offs for increased risk are 90 cm or more for men and 80 cm or more for women.
Is BMI enough to judge my health?
No. BMI is a screening tool. Waist size, blood sugar, blood pressure, cholesterol and fitness give a much fuller picture. Talk to a doctor for a proper assessment.