When it comes to achieving a healthy body weight, some men might look to what’s average and use that as their goal. For instance, the average weight for men aged 20 and up in the U.S. was 199.8 pounds from 2015 to 2018, according to the National Center for Health Statistics.

But an ideal weight for men individually depends on a slew of different factors, like age, height, and build. Plus, just because it’s an average weight doesn’t mean it’s the right weight for you.

Still, it might help to know you're not the only one thinking about your weight. According to a nationally-representative survey conducted by Hims & Hers, 83 percent of Americans are not at the weight they'd like to be.

The average amount of weight folks are looking to lose? 42 pounds.

So then, what’s a healthy weight for men, and how can you reach it? Keep reading for insight.

When talking about men’s weight, the term “ideal” can have many definitions. We like to think of the ideal body weight for men as the healthiest weight for each individual. 

And people have their own thoughts on what ideal means. In the Hims & Hers survey we mentioned above, the perceived ideal weight for men, according to men surveyed, was 169 pounds. 

Rather than striving for the average male weight, or what you think the ideal weight is, your best bet is to speak with a healthcare provider about what a healthy weight range is for you.

One method of determining a healthy weight range for you is by working out your body mass index or BMI. To calculate BMI, divide your weight in pounds by your height in inches squared, then multiply that result by 703.

Lost your calculator? We got you. You can simplify the math by using Hims BMI Calculator.

BMI measurements are divided into four weight categories:

• Underweight, below 18.5

• Healthy weight, 18.5 to 24.9

• Overweight, 25 to 29.9

• Obesity, over 30

The average BMI for adult men in the U.S. is 29.4. But again, average doesn’t always equal healthy, or healthy for you personally. 

Another way  to measure physical health is to measure your waist circumference by placing a tape measure around your middle, just above your hip bones. Then measure your waist just after you breathe out.

According to the Centers for Disease Control and Prevention (CDC), the average male waist circumference is 40.5 inches. And just to hammer it home, the average isn’t necessarily the ideal measurement for your body.

BMI vs. Overall Health

Maintaining a healthy weight is important for preventing serious health conditions. However, knowing your BMI or waist circumference won’t give you the whole picture.

These numbers don’t measure body fat percentage (more muscle mass can increase your BMI), and they don’t account for many other things affecting overall health.

Your physical well-being is more than a number on the scale, but aiming for a healthy weight is still worthwhile.

More than one in three men have excess weight, and more than two out of five have obesity. A higher weight can lead to health issues like type 2 diabetes, high blood pressure (hypertension), high cholesterol, sleep apnea, and heart disease — to name a few.

As mentioned, healthy weight for men can vary from person to person, thanks to many factors.

Ethnicity can play a role in weight. For example, black, Hispanic, and white men tend to be heavier and taller than Asian men.

The ideal weight for men also varies based on age group, as younger and older men tend to weigh less than those in middle age.

The average male weight by age can vary as much as a few pounds. Guys in their 20s and 30s weigh 196.9 pounds on average, men in their 40s and 50s weigh 200.9 pounds on average, and men over 60 measure in at 194.7 pounds on average.

And of course, the average weight for men is also influenced by height — this measurement is factored into calculating BMI. A Google search of “average weight for 5’9 male” — which also happens to be the average height — will show different results than for a 6’4 man.

There are plenty of other factors that can influence your weight, including: 

• Diet

• Exercise

• Sleep

• Stress

• Medications

• Medical conditions

So, what’s a healthy weight for men? Based on your height and BMI, the recommended weight for men falls within a range.

Though it’s not the most accurate measurement of overall health, BMI can give you a rough idea of whether you’re in a healthy weight range or at greater risk for obesity-related health conditions.

It’s generally recommended that those with a BMI in the obesity category aim to lose weight, and those in the overweight category try not to gain weight, unless your weight is affecting your health. Still, a healthcare provider can give personalized insight into your weight management plan.

Again, BMI is just one way to get a general idea of health. And bear in mind the average weight for a 5’10 male will differ from the average weight for a six-foot male and someone over six feet.

Still, these tips for weight management apply to just about everyone.

1. Focus on Nutrition

Eating a balanced diet full of a range of nutrients is one of the most crucial steps in managing your weight.

Aim to include more whole foods in your meals, like fruits, vegetables, whole grains, lean protein, and healthy fats.

You’ll also want to limit how much processed food you eat. Eating lots of ultra-processed snacks and fast food can lead to a higher risk of health conditions like obesity, increased blood pressure, heart disease, and spiked blood sugar levels.

Avoiding sugary drinks can also help with weight loss. This is because consuming high amounts of sugar (whether from what you eat or what you drink) can lead to excess weight or obesity.

2. Get More Movement

Regular physical activity is another key part of weight management and overall well-being.

The CDC recommends at least 150 minutes of moderate exercise each week, including two days of strength training. This can be broken down to 30 minutes of exercise five days a week, like a brisk walk with a weight-lifting session.

And in general, it’s good to sit less and move regularly throughout the day. This is called non-exercise activity thermogenesis (or NEAT) — it’s essentially the energy your body uses on the daily physical activity you get outside of actually working out.

3. Prioritize Sleep

Another critical component of reaching a healthy weight for men? Getting enough quality sleep.

A lack of sleep, an irregular sleep schedule, sleep disorders, or poor sleep quality can all disrupt your mental and physical health — including increasing weight gain.

Aim for seven to nine hours a night by going to bed and waking up at regular times, keeping your bedroom dark and quiet, and limiting screen time before hitting the sack.

4. Consider Medication

Weight loss medication might be prescribed to guys who want help reaching their weight loss goals or managing their weight. But they’re not miracles — you’ll still need to combine weight loss drugs with lifestyle changes, like healthy meals and more exercise.

Some of these medications are used to treat type 2 diabetes and prescribed off-label for weight loss. (Off-label means a drug is prescribed for something outside of what it’s FDA-approved to treat.) You may be familiar with the brand names of some, like Ozempic®.

Others include: 

• Wegovy®

• Metformin

• Naltrexone-bupropion (Contrave®)

• Liraglutide (Saxenda®)

You can learn more about two common weight loss medications, Ozempic and metformin, in our guide.

When striving for a “healthy” weight, how do you know what to aim for? Should you aim for the average male weight? Not necessarily, because it’s ultimately personal.

Here’s what to keep in mind about healthy weights and average weights for men:

• The average weight for men in the U.S. is 199.8 pounds. However, weight can be influenced by several factors, such as age, ethnicity, and height.

• BMI isn’t everything. Body mass index is one measurement of whether a person’s at a healthy weight, but it doesn’t look at overall health and body composition.

• Maintaining a healthy weight is important. It can reduce the risk of health issues brought on by excess weight, like heart disease, stroke, and certain types of cancer.

If you want a goal to set your sights on, speak to your healthcare provider, who can help you determine a healthy weight range for you.  

Focusing on a nutritious diet and an active lifestyle can help you reach and maintain that healthy-for-you weight. Need more assistance? You can take our free weight loss assessment to start exploring your options.