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Weight Unit Conversion
• 1 kg = 2.205 lbs
• 1 lbs = 0.453 kg
• 1 kg = 1000 g
• 1 stone = 6.35 kg
• 1 oz = 28.35 g
Converted Weight Values
0 kg
BMI to Weight Calculator
• <18.5: Underweight
• 18.5-24.9: Normal weight
• 25-29.9: Overweight
• 30+: Obese
Target Weight Results
0 kg
Weight Progress Tracker
• Track weekly, not daily
• 0.5-1 kg/week is healthy
• Weight fluctuates normally
• Focus on downward trend
Progress Report
0 kg
Weight Categories by Height
Understanding Weight Categories
Weight categories are determined by BMI, which divides weight by height squared. The same weight means different things at different heights. A 75 kg person who is 180 cm tall is overweight, but that same weight would be normal for someone 195 cm tall.
| Height | Underweight (<18.5) |
Normal (18.5-24.9) |
Overweight (25-29.9) |
Obese (30+) |
|---|---|---|---|---|
| 160 cm | <47 kg | 47-63 kg | 64-77 kg | 77+ kg |
| 170 cm | <53 kg | 53-72 kg | 73-89 kg | 89+ kg |
| 180 cm | <60 kg | 60-80 kg | 81-99 kg | 99+ kg |
| 190 cm | <67 kg | 67-89 kg | 90-110 kg | 110+ kg |
Understanding Weight
Why Weight Fluctuates Daily
- Water Retention: Sodium intake, hormones, exercise cause water retention (2-3 kg swings)
- Food in Digestive System: Uneaten food, fiber add temporary weight
- Hormonal Changes: Menstrual cycle, cortisol, other hormones affect water and fat retention
- Exercise: Muscle damage from workouts causes inflammation and water retention
- Sleep: Poor sleep increases cortisol and water retention
- Weighing Conditions: Time of day, clothing, scale accuracy affect readings
Weight Loss vs. Fat Loss
Weight loss is total mass lost (fat, muscle, water). Fat loss is only fat tissue reduction. Healthy weight loss preserves muscle through resistance training and adequate protein. Rapid weight loss often loses muscle along with fat. Aim for 0.5-1 kg/week for sustainable fat loss while preserving muscle.
Healthy Weight Ranges
- BMI 18.5-24.9: Normal weight range; lowest disease risk
- BMI 25-29.9: Overweight; increased health risks but not obese
- BMI 30+: Obese; significantly increased disease risk
- Exception: Very muscular individuals may exceed normal BMI while being very healthy due to muscle mass
Frequently Asked Questions About Weight
Should I weigh myself daily?
No. Daily weight fluctuates due to water, food, and hormones. Weigh once weekly at the same time, same conditions. Track the weekly average, not individual daily weights, to see true progress.
Why did I gain weight after exercise?
Muscle damage from workouts causes inflammation and water retention (edema). This temporary water gain (1-2 kg) can last days. Actual fat gain requires consuming 7,700 extra calories. Keep exercising—the water goes away.
How much water affects weight?
Water retention can cause 2-3 kg swings daily. Dehydration makes you weigh less but is unhealthy. Stay properly hydrated (2-3 liters daily); weight fluctuations are normal and temporary.
Is 1 kg fat loss per week healthy?
Losing 0.5-1 kg weekly is healthy and sustainable. This requires 500-1000 calorie daily deficit. Faster loss (>1.5 kg/week) often sacrifices muscle mass. Slow and steady wins the race.
Can I gain muscle while losing fat?
Yes, beginners can "recomposition"—build muscle while losing fat simultaneously. Requires adequate protein (1.6-2.2 g/kg), resistance training, and modest calorie deficit. Weight may stay stable while body composition improves.
Why do I weigh more in the evening?
Food and water consumed throughout the day add weight. Evening weight is typically 1-2 kg more than morning weight. Weigh yourself mornings after bathroom for consistency and lowest daily weight.
Does metabolism affect weight loss?
Yes, but less than most think. Metabolism varies ±15-20% between people. Greater effect: calories consumed vs. calories burned. Increasing muscle mass slightly boosts metabolism (~5-6 calories per kg muscle daily).
What if scale doesn't move?
Weight loss plateaus are normal (2-3 weeks). Your body adjusts to new calorie level. Strategies: increase exercise, reduce calories slightly, change exercise type. Don't give up—weight loss resumes.
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