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🌎 For Visitors Outside India Diet & Exercise Plan
For International Visitors (Outside India) Explore diet, fitness and exercise guidance for a healthier lifestyle. Explore the Plan - Click here →
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SeedsLive Diet and Exercise Plan For International Visitors (For Visitors Outside India)


Cycling Do cycling for 40 minutes every day.

Diet & Exercise Plan For International Visitors (For Visitors Outside India)

Looking to improve your diet and fitness routine?
Watch the video to learn more about this diet and exercise plan and review the details to see if it suits your needs.

Diet and exercise plan for visitors outside India ▶ Watch the Video

🌿 SeedsLive • Healthy Living

🌿 SeedsLive Diet & Exercise Plan For Indian Visitors 🇮🇳 Go here →
💧 Remember: Stay Hydrated!
Daily Water Goal: 3–4 Liters

Drink water regularly throughout the day to stay hydrated.

Important: Do not drink large amounts all at once. Spread your water intake throughout the day and adjust it to your activity level, weather, and individual needs.
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Weight According to Height for Men

Adult Men's Healthy Weight Chart

Find the approximate healthy-weight range for your height.

Height Feet & Inches Healthy Weight
145 cm4′ 9″39–52 kg
150 cm4′ 11″42–56 kg
155 cm5′ 1″44–60 kg
160 cm5′ 3″47–64 kg
165 cm5′ 5″50–68 kg
170 cm5′ 7″54–72 kg
175 cm5′ 9″57–76 kg
180 cm5′ 11″60–81 kg
185 cm6′ 1″63–85 kg
190 cm6′ 3″67–90 kg
195 cm6′ 5″70–95 kg
200 cm6′ 7″74–100 kg

Note: These are approximate adult healthy-weight ranges calculated using BMI 18.5–24.9.

Weight According to Height for Women

Adult Women's Healthy Weight Chart

Check the approximate healthy-weight range for your height.

Height Feet & Inches Healthy Weight
145 cm4′ 9″39–52 kg
150 cm4′ 11″42–56 kg
155 cm5′ 1″44–60 kg
160 cm5′ 3″47–64 kg
165 cm5′ 5″50–68 kg
170 cm5′ 7″54–72 kg
175 cm5′ 9″57–76 kg
180 cm5′ 11″60–81 kg
185 cm6′ 1″63–85 kg
190 cm6′ 3″67–90 kg
195 cm6′ 5″70–95 kg
200 cm6′ 7″74–100 kg

Note: These are approximate adult healthy-weight ranges calculated using BMI 18.5–24.9.

SeedsLive.com • Healthy Weight & Wellness
BMI is a screening tool, not a diagnosis. Individual needs may vary.
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Lose Weight in a Systematic Way

Follow these simple steps to understand your weight, nutrition, exercise and daily requirements.

1 Calculate Your Ideal Weight (Accurate Weight) › 2 Check Your BMI › 3 Calculate Daily Calorie Needs › 4 Count Your Daily Calorie Intake (Calorie Counter) › 5 Calculate Your Daily Protein Needs › 6 Calculate Total Protein in Your Diet › 7 Start Exercise with Our Weight Loss Calculator › 8 Calculate Your Daily Water Need › 9 Count Your Daily Water Intake › 10 Your Daily Weight Loss Calculator ›
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Exercise Calorie Burn Calculator for weight loss
Free Fitness Tool

Exercise Calorie Burn Calculator

Find out how many calories you may burn during running, cycling, walking, yoga, gym workouts and other exercises. Select your activity and duration to estimate calories burned.

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