If BMI Is BS, How Much Should You Really Weigh?
How much you should weigh for your height depends on many factors, including your age, frame, and muscle mass.
If you're wondering how much you should weigh or whether your weight is healthy, chances are you've come across a BMI (body mass index) calculator. BMI calculators typically spit out a range of "ideal" weights you should aim for based on your height, but again, they aren't a good measure of your actual health or ideal weight.
"The ideal body-weight calculations that the medical community uses are unrealistic for a lot of people," says Marjorie Nolan Cohn, RD, spokesperson for the Academy of Nutrition and Dietetics.
BMI (body mass index) is an outdated tool that's still often used by medical and health experts simply because it's quick and easy. But it doesn't account for race, gender, body composition, or age. In short, it's a biased tool that isn't very accurate or helpful.
So, if you're confused about how much you should really weigh, steer clear of BMI calculators. There are better indicators we'll cover below.
Average Weight and BMI for Men
The average male over 20 in the U.S. weighs 199.8 pounds (90.62kg) and is 5'9" tall (69"), which translates to a BMI of 29.5—bordering on obesity, which starts at a BMI of 29. A person of this height should weigh between 128 and 168lb, according to BMI charts. If that sounds low for a grown man to you, you're not alone. Here are more stats:
Age | Average Weight |
---|---|
20-29 | 188.6lb (85.54kg) |
30–39 | 208.1lb (94.39kg) |
40-49 | 206.9lb (93.85kg) |
50-59 | 202.5lb (91.85kg) |
60-69 | 201.2lb (91.26kg) |
70-79 | 193.4lb (87.72kg) |
80 and over | 177.5lb (80.51kg) |
How Much Should You Weigh?
Figuring out what you should weigh—for a reduced risk of heart disease, type 2 diabetes, and arthritis—isn't straightforward. In fact, weight isn't really the best indicator of health in general.
That's because factors like muscle mass, bone density, race, age, and genetics all play a role in what you weigh and what a healthy weight range is for your body at any given time—because, yes, it changes along with your age and lifestyle.
For instance, fit people with higher amounts of muscle mass will more often weigh near or within the overweight or even obese range, according to the BMI. "A lot of athletes—just based on weight versus height versus age—may show up in the obese category, but clearly they're not obese," says Nolan Cohn.
Related: How to Safely Lose 2 Pounds a Week, One of the Most Common New Year's Resolutions
How to Use Ideal Body Weight Formulas
Old fashioned Ideal Body Weight (IBW) formulas, such as the Hamwi Formula, are arguably even more useless than BMI. One way to adjust is to consider your frame (bone structure), which you can find out using a DXA scan, or estimate using your wrist size.
Hamwi Formula With Frame Size Adjustment
This formula gives you a starting point for your Ideal Body Weight (IBW) and then tweaks it based on your wrist size to consider your frame. Measure your wrist with a flexible tape measure. If you're over 5'5", your frame is considered small if your wrist is 5.5" to 6.4", medium if it's 6.5" to 7.5", and large if it's over 7.5" in circumference.
For Men: IBW (lbs) = 106 lbs + (6 lbs x every inch over 5 feet)
- Small frame: Subtract 10% from IBW
- Large frame: Add 10% to IBW
The New Universal Equation with BMI Adjustment
This equation, which comes from a study published in The American Journal of Clinical Nutrition, helps you figure out a target body weight for any BMI and easily adjust it based on factors like muscle mass.
Equation: Weight (lbs) = 5 x BMI + (BMI ÷ 5) x (Height in inches - 60)
For example, a man who's 5'10" and has higher muscle mass might want to target a higher BMI than is normally recommended for his height, say 27. The formula would look like this:
- Weight (lbs) = 5 x 27 + (27 ÷ 5) x (70 - 60) = 189lbs
So, a muscular man at 5'10" aiming for a BMI of 27 would have an estimated ideal weight of around 189lbs using this adjusted formula.
Related: How to Lose 1 Pound a Week: Sustainable Guide for Losing Weight and Keeping It Off
Ideal Body Fat Percentages
Body fat percentage is a better metric to track, especially if you err on the more muscular side. It's also a more accurate way of measuring overall health for overweight and obese people. For instance, one study published in Diabetes, Metabolic Syndrome, and Obesity, found that having a body fat percentage over 25.8% for men puts you at a 2 to 4 times higher risk of cardiovascular risk factors, which was a better indicator than BMI.
Body Fat Ranges for Men
- Too low: 2-5% BF (minimum for basic functioning)
- Athletes: 6-13% BF (runners, cyclists, swimmers)
- Fitness: 14-17% BF
- Acceptable: 18-24% BF (healthy range for most men)
- Overweight: 25% BF
- Obesity: 30% BF
Body Fat (%) | Appearance | |
---|---|---|
Too Low (essential fat) | 2-5% | Extremely vascular, high degree of muscle separation |
Athletes (endurance) | 6-13% | Visible abs, vascularity, well defined muscles |
Fitness (lean athletic) | 14-17% | Athletic with some muscle definition |
Acceptable (healthy range) | 18-24% | Average build with less muscle definition |
Overweight | 25-29.9% | Higher visible body fat, less definition |
Obese | 30% and above | No muscle definition, high visible body fat |
Related: What 4 Different Body Fat Ranges Look Like on Real Men—and How to Achieve Them
Prioritize Health Over Numbers
Regardless of how you measure yourself, health is a big picture game and it's best to take into account how you show up day in and day out. If you live an active lifestyle, eat a balanced diet high in protein, hit the weights a few times a week, and get enough rest and recovery time, you're in a good place.
Whether or not you've hit a certain number on the scale or your body fat percentage is less important than your daily lifestyle and overall mental and physical health. Of course, if you're worried about your weight, talk to your doctor about it. It's never too late to change your habits for the better.