A man’s body mass index (BMI) is one of the most common weight measures used to determine if someone is overweight or underweight. If you’re trying to figure out how to get to a healthy BMI, use this chart for males and adjust your diet and exercise accordingly! A BMI calculator can also help you determine where you fall on the scale. Check the BMI charts for men below to see your BMI today!
The Ideal BMI for Men
BMI, or body mass index, estimates your body fat based on your height and weight. BMI charts have different categories for men and women because as people age, they tend to gain muscle instead of fat, so that BMI scores may be less accurate in older age groups. To determine if you’re at a healthy weight, it’s essential to look at your BMI about your sex-specific height range. A BMI for men and BMI charts for men depend primarily on height.
The ideal BMI is 20-25. A BMI of 25-29.9 indicates that you are overweight, while a BMI greater than 30 means you’re obese. Obese individuals can reduce their risk of disease by losing 5-10% of their body weight, which translates into at least 10 pounds in most cases. If you want to get to a healthy weight, there are many ways to do it.
Start by following Canada’s Food Guide, which recommends eating various fruits and vegetables, whole grains, meat, and alternatives like legumes. The Guide also includes sample meal plans at different calorie levels to figure out how much you need to eat to achieve your goal weight. Avoiding or reducing the intake of sugar-sweetened beverages is another simple way to reduce calories and lose weight—you’ll save hundreds of calories without feeling deprived.
Check your BMI for Men
Although BMI is sometimes criticized as an inaccurate or unreliable measure of health, it can still help establish if you’re at a healthy weight. If your body mass index (BMI) is outside what’s considered normal and healthy, you can take steps to bring it back into range. BMI is calculated by dividing one’s weight in kilograms by height in meters squared. There are also BMI calculators online that you can use.
You have probably seen BMI charts for men, but be sure you are using an official, government-regulated BMI chart such as the one found here.
If your BMI is over 25, you are considered overweight. If it’s over 30, you are considered obese. For reference, an adult man who is 5 feet 11 inches (about 180 cm) and weighs 195 pounds (88 kg) has a BMI of about 27.4. An adult man who is 6 feet 2 inches (about 188 cm) and weighs 220 pounds (100 kg) has a BMI of about 31.8—so he would be considered obese.
A BMI between 18.5 and 24.9 is considered a normal or healthy weight range; anything below 18.5 indicates underweight, while anything above 24.9 indicates obesity or morbid obesity.
Start on a Diet
Instead of focusing on reaching an arbitrary goal weight, start on a diet of well-balanced foods. Choose lean meats and low-fat dairy products. Reduce your intake of saturated fats, which are found in fatty cuts of meat and full-fat dairy products. (Saturated fats can increase your harmful cholesterol levels.) Include plenty of fruits and vegetables in your diet. Eating several servings per day will help you feel full faster and fill you up with fiber and essential vitamins and minerals.
If you drink alcohol, limit yourself to one drink for women or two drinks per day for men. One drink is 12 ounces of beer, 5 ounces of wine, or 11⁄2 ounces of distilled spirits. If you smoke cigarettes, try to quit; smoking reduces blood flow throughout your body and may cause high blood pressure and heart disease.
In addition to eating healthy foods regularly, you must eat smaller meals more frequently throughout the day.
Check the BMI Charts for Men, Then Make Lifestyle Changes
Losing weight can be as simple as getting on track with healthy eating and regular exercise. When you’re overweight, it may feel like your extra pounds are permanent—but that isn’t necessarily true. After just one month of consistent healthy habits, many people will see results. Over time, these positive changes will lead to lower cholesterol levels and overall better health.
It’s also important to remember that healthy weight loss is different from crash dieting. It may be tempting to try fad diets or extreme exercise programs that claim quick results, but these methods rarely work in the long term. Many people regain any weight they lose when they return to their regular routines. Instead of setting an unrealistic goal, focus on forming positive habits that you can maintain over time and a healthy BMI for men.
Workout Smarter, Not Harder
If you’re overweight, it doesn’t mean you need to spend hours at a gym. It’s best to start with simple activities and gradually increase your workout intensity over time. If you have access to a stationary bike, try riding it while watching TV or listening to music—don’t put too much pressure on yourself.
If you’re overweight, try changing your lifestyle and diet first. If you still have trouble losing weight, consider visiting your doctor to discuss medications and supplements that may help.
It’s important to remember that losing weight is different for everyone. If you’re underweight, you have too little body fat, not necessarily that you weigh too much. On some occasions, underweight men may require urgent treatment from a doctor to prevent serious health issues or death.
Never Give Up! You Can Reach Ideal Male BMI
BMI charts help men find their ideal weight by height. According to research, your BMI should be between 20 and 25 if you’re of average size and weight. If you’re in your twenties, it shouldn’t be below 18.5. Even if you’re already overweight or obese, there is still hope: losing as little as five percent of your current body weight can lower your BMI considerably. It all comes down to never giving up!
- If you’re at least 25 years old and below 18.5, aim to achieve a BMI of 20 in 6 months. If you’re 25-30 years old and below 18.5, strive to achieve a BMI of 20 in one year. If you’re 30-35 years old and below 18.5, achieve a BMI of 20 in two years. If you’re 35-40 years old and below 18.5, achieve a BMI of 20 in three years.
- If you’re 40-45 years old and below 18.5, achieve a BMI of 20 in four years. If you’re 45-50 years old and below 18.5, achieve a BMI of 20 in five years. If you’re 50-55 years old and below 18.5, aim to achieve a BMI of 20 in six years. If you’re 55-60 years old and below 18.5, strive to achieve a BMI of 20 in seven years. Never give up!
- If you’re 60-65 years old and below 18.5, aim to achieve a BMI of 20 in eight years. If you’re 65-70 years old and below 18.5, strive to achieve a BMI of 20 in nine years. If you’re 70-75 years old and below 18.5, aim to achieve a BMI of 20 in ten years. And if you’re 75+ years old and below 18.5, strive to achieve a BMI of 20 in eleven or more years.
If you are high on the BMI chart for men, don’t worry. Just take your time and work on each day. You will feel great when you start to see progress!
To check out more great health tips for overweight men, check out this post here.