Updated February 2026 • 14 min read
BMI Chart for Men: Healthy Ranges, Weight Tables, and Male-Specific Guidance
Body Mass Index works differently for men than for women due to differences in muscle mass, fat distribution, and hormonal profiles. This guide provides detailed BMI charts for men, healthy weight ranges by height, and practical advice for interpreting your BMI correctly as a male adult.
- Healthy BMI for men: 18.5 – 24.9 (standard); some experts suggest 20 – 25 for optimal male health
- Men carry more muscle mass than women, which can push BMI higher without indicating excess fat
- Average American man: 5′9″, 199.8 lbs, BMI of 29.5 (overweight category)
- Abdominal fat is a greater concern for men — keep waist below 40 inches
- Use our BMI Calculator for Men tab for instant male-specific results
What Is a Healthy BMI for Men?
The World Health Organization classifies a BMI of 18.5 to 24.9 as healthy weight for all adults. For men specifically, some healthcare professionals suggest a slightly adjusted range of 20 to 25 as the optimal target. This adjustment reflects the fact that men typically carry more lean muscle mass than women, which means a slightly higher BMI may not indicate excess body fat.
<18.5 Normal
18.5-24.9 Overweight
25-29.9 Obese I
30-34.9 Obese II+
≥35
Men have a higher proportion of muscle mass relative to total body weight compared to women. The average man has about 36% muscle mass compared to 29% for the average woman. Since muscle is denser than fat, a man with moderate muscle development may weigh more per unit of height, pushing his BMI slightly higher without carrying excess fat.
However, a BMI above 25 for men still warrants attention, particularly if accompanied by elevated waist circumference (above 40 inches), high blood pressure, high cholesterol, or elevated blood sugar. These additional markers help determine whether a high BMI is due to muscle or excess fat. The CDC recommends using BMI as a screening tool rather than a diagnostic measure.
Complete BMI Chart for Men by Height and Weight
The chart below shows BMI values for men at different heights and weights. Find your height on the left, then move across to your weight.
| Height | 140 lbs (64 kg) | 160 lbs (73 kg) | 180 lbs (82 kg) | 200 lbs (91 kg) | 220 lbs (100 kg) | 240 lbs (109 kg) | 260 lbs (118 kg) |
|---|---|---|---|---|---|---|---|
| 5′4″ | 24.0 | 27.5 | 30.9 | 34.3 | 37.8 | 41.2 | 44.7 |
| 5′5″ | 23.3 | 26.6 | 29.9 | 33.3 | 36.6 | 39.9 | 43.3 |
| 5′6″ | 22.6 | 25.8 | 29.1 | 32.3 | 35.5 | 38.8 | 42.0 |
| 5′7″ | 21.9 | 25.1 | 28.2 | 31.3 | 34.5 | 37.6 | 40.8 |
| 5′8″ | 21.3 | 24.3 | 27.4 | 30.4 | 33.5 | 36.5 | 39.5 |
| 5′9″ | 20.7 | 23.6 | 26.6 | 29.5 | 32.5 | 35.5 | 38.4 |
| 5′10″ | 20.1 | 23.0 | 25.8 | 28.7 | 31.6 | 34.5 | 37.3 |
| 5′11″ | 19.5 | 22.3 | 25.1 | 27.9 | 30.7 | 33.5 | 36.3 |
| 6′0″ | 19.0 | 21.7 | 24.4 | 27.1 | 29.9 | 32.6 | 35.3 |
| 6′1″ | 18.5 | 21.1 | 23.8 | 26.4 | 29.1 | 31.7 | 34.4 |
| 6′2″ | 18.0 | 20.5 | 23.1 | 25.7 | 28.3 | 30.8 | 33.4 |
| 6′3″ | 17.5 | 20.0 | 22.5 | 25.0 | 27.5 | 29.9 | 32.5 |
| 6′4″ | 17.0 | 19.5 | 21.9 | 24.3 | 26.8 | 29.2 | 31.6 |
Color key: Underweight | Normal | Overweight | Obese I | Obese II+
BMI Categories for Men
The WHO BMI categories apply to men, but interpretation should consider male physiology. Understanding these BMI categories is essential for proper health assessment:
| BMI Range | Category | What It Means for Men |
|---|---|---|
| < 18.5 | Underweight | May indicate insufficient nutrition or underlying conditions; associated with low testosterone and muscle wasting |
| 18.5 – 24.9 | Normal Weight | Lowest risk range; optimal for cardiovascular health and hormonal balance |
| 25.0 – 29.9 | Overweight | May be muscle in active men; if fat-related, increases risk for hypertension and metabolic syndrome |
| 30.0 – 34.9 | Obese Class I | Significantly increased risk for heart disease, type 2 diabetes, and low testosterone |
| 35.0 – 39.9 | Obese Class II | Substantially elevated risks; medical intervention recommended |
| ≥ 40.0 | Obese Class III | Highest risk category; strong association with reduced life expectancy |
Healthy Weight Range for Men by Height
The table below shows the healthy weight range for men based on both standard BMI (18.5–24.9) and the male-adjusted optimal range (BMI 20–25). Use our ideal weight calculator to find your personalized target:
| Height | Healthy Range (BMI 18.5–24.9) | Optimal Male Range (BMI 20–25) |
|---|---|---|
| 5′5″ (165 cm) | 111 – 150 lbs (50 – 68 kg) | 120 – 150 lbs (54 – 68 kg) |
| 5′6″ (168 cm) | 115 – 155 lbs (52 – 70 kg) | 124 – 155 lbs (56 – 70 kg) |
| 5′7″ (170 cm) | 118 – 159 lbs (54 – 72 kg) | 128 – 160 lbs (58 – 73 kg) |
| 5′8″ (173 cm) | 122 – 164 lbs (55 – 74 kg) | 131 – 164 lbs (59 – 74 kg) |
| 5′9″ (175 cm) | 125 – 169 lbs (57 – 77 kg) | 135 – 169 lbs (61 – 77 kg) |
| 5′10″ (178 cm) | 129 – 174 lbs (59 – 79 kg) | 139 – 174 lbs (63 – 79 kg) |
| 5′11″ (180 cm) | 133 – 179 lbs (60 – 81 kg) | 143 – 179 lbs (65 – 81 kg) |
| 6′0″ (183 cm) | 136 – 184 lbs (62 – 83 kg) | 148 – 184 lbs (67 – 83 kg) |
| 6′1″ (185 cm) | 140 – 189 lbs (64 – 86 kg) | 152 – 189 lbs (69 – 86 kg) |
| 6′2″ (188 cm) | 144 – 194 lbs (65 – 88 kg) | 156 – 195 lbs (71 – 88 kg) |
| 6′3″ (191 cm) | 148 – 200 lbs (67 – 91 kg) | 160 – 200 lbs (73 – 91 kg) |
| 6′4″ (193 cm) | 152 – 205 lbs (69 – 93 kg) | 164 – 206 lbs (74 – 93 kg) |
For your precise healthy weight range, enter your height in our BMI Calculator for Men.
How BMI Differs for Men Compared to Women
The BMI formula is identical for both sexes, but the same BMI value represents different body compositions in men versus women:
Muscle Mass and BMI
The average man has approximately 30–35% more muscle mass than the average woman of the same height. This additional muscle means that men tend to weigh more per unit of height even at healthy body fat levels. A 6-foot man with 15% body fat and well-developed musculature might weigh 200 lbs (BMI 27.1, technically “overweight”), while his body composition is perfectly healthy. This is the single most common reason men are miscategorized by BMI. Learn more about BMI for athletes who often fall into this category.
Fat Distribution
Men are more prone to android (apple-shaped) fat distribution, storing excess fat primarily around the abdomen. This visceral fat surrounds internal organs and is metabolically active, producing inflammatory substances that increase cardiovascular and metabolic risk. According to Harvard Health, a man with a BMI of 27 and significant abdominal fat faces much higher health risks than a man with the same BMI whose weight is distributed more evenly or concentrated in muscle mass. Understanding body fat vs BMI is crucial for accurate health assessment.
Hormonal Influences
Testosterone, the primary male sex hormone, promotes muscle growth and inhibits fat storage. Men with healthy testosterone levels tend to maintain higher muscle mass and lower body fat. As men age and testosterone naturally declines (approximately 1–2% per year after age 30), they tend to gain fat and lose muscle, even if their total weight remains stable. This means the health implications of a specific BMI value change as men age.
Men vs. Women Comparison
| Factor | Men | Women |
|---|---|---|
| Essential body fat | 2 – 5% | 10 – 13% |
| Healthy body fat range | 15 – 20% | 20 – 25% |
| Fat distribution | Android (abdomen) | Gynoid (hips, thighs) |
| Average muscle mass | ~36% of body weight | ~29% of body weight |
| Suggested optimal BMI | 20 – 25 | 19 – 24 |
| Average adult BMI (US) | 29.5 | 29.3 |
BMI and Men’s Health by Age
A man’s body composition and health risks change significantly across his lifespan. Here is how BMI considerations shift with age:
Men in Their 20s
This decade typically represents peak metabolic rate and highest natural testosterone levels. Most men in their 20s can maintain a healthy BMI with moderate physical activity and reasonable dietary choices. The standard BMI range of 18.5–24.9 is most applicable during this period. Men who are physically active or participate in sports may naturally sit at the higher end of the healthy range due to muscle mass.
Men in Their 30s and 40s
Metabolic rate begins to decline, and testosterone levels start decreasing. Many men experience a gradual increase in abdominal fat and decrease in muscle mass during this period, even without significant changes in diet or exercise habits. The average American man gains about 1–2 lbs per year during his 30s and 40s. This is the critical period to establish regular exercise habits and monitor dietary intake to prevent the gradual drift toward overweight and obesity.
Men in Their 50s and 60s
Testosterone decline accelerates, and sarcopenia (age-related muscle loss) becomes more pronounced. Men lose approximately 3–5% of muscle mass per decade after age 30, with the rate increasing after 60. This means that a man’s BMI may stay the same or even decrease while his body fat percentage actually increases. During this period, combining BMI with waist circumference measurements provides a more accurate health picture.
Men Over 65
Research suggests that slightly higher BMI values (23–28) may be associated with the lowest mortality risk in older men. This is partly because moderate fat reserves provide protection during illness, and partly because very low BMI in older adults often indicates muscle wasting or chronic disease. However, maintaining strength through resistance training remains critically important at this age to preserve independence and reduce fall risk.
Male-Specific Health Conditions Related to BMI
Several health conditions that disproportionately affect men have strong connections to BMI. The American Heart Association emphasizes the importance of maintaining a healthy weight:
Cardiovascular Disease
Heart disease is the leading cause of death for men, and BMI is a significant risk factor. According to NIH research, men with a BMI above 25 have a 28% increased risk of heart disease, rising to a 72% increased risk for BMI above 30. The risk is further compounded by the male tendency to store fat abdominally, which is particularly harmful to cardiovascular health. Men with a waist circumference above 40 inches have substantially elevated risk regardless of their BMI.
Low Testosterone
Excess body fat, particularly abdominal fat, converts testosterone to estrogen through a process called aromatization. Men with a BMI above 30 have approximately 30% lower testosterone levels compared to men at healthy weight. This creates a cycle: low testosterone leads to increased fat storage and reduced muscle mass, which further lowers testosterone. Weight loss of as little as 10% can significantly improve testosterone levels.
Type 2 Diabetes
Men are diagnosed with type 2 diabetes at lower BMI levels than women, likely due to the male tendency toward visceral fat storage. Research from the Mayo Clinic shows that a man with a BMI of 28 may have the same diabetes risk as a woman with a BMI of 32. The risk increases dramatically above BMI 25 for men, with a five-fold increase at BMI 30 and an 11-fold increase at BMI 35 compared to normal weight men.
Sleep Apnea
Obstructive sleep apnea is approximately twice as common in men as in women, and excess weight is the primary risk factor. Fat deposits around the upper airway can obstruct breathing during sleep. Men with a BMI above 30 have a four-fold increased risk of sleep apnea. A neck circumference above 17 inches in men is an additional warning sign. Weight loss is one of the most effective treatments.
Erectile Dysfunction
Obesity is a significant risk factor for erectile dysfunction (ED). Men with a BMI above 30 have approximately a 40% higher risk of ED compared to men at healthy weight. The mechanisms include reduced testosterone, endothelial dysfunction (impaired blood vessel function), and psychological factors. Achieving a healthy BMI through diet and exercise is one of the most effective non-pharmacological interventions for ED.
Prostate Health
Obesity is associated with an increased risk of aggressive prostate cancer and poorer outcomes after diagnosis. Men with a BMI above 30 have approximately 20% higher risk of developing prostate cancer and are more likely to be diagnosed at a later stage. Maintaining a healthy BMI, along with regular screening, is an important part of prostate health for men over 50.
Average BMI for Men by Age Group
Data from the National Health and Nutrition Examination Survey (NHANES) shows the average BMI for American men by age:
| Age Group | Average BMI | Notes |
|---|---|---|
| 20 – 29 | 27.5 | Lowest average adult BMI; often still active from younger years |
| 30 – 39 | 29.0 | Significant increase; sedentary jobs and lifestyle changes |
| 40 – 49 | 29.8 | Near peak; testosterone decline begins to affect body composition |
| 50 – 59 | 30.2 | Peak average BMI; metabolic rate continues to slow |
| 60 – 69 | 29.6 | Slight decline; sarcopenia may mask fat gain |
| 70+ | 27.8 | Continued decline; appetite reduction and muscle loss |
The average American man has a BMI in the overweight range. The healthy target remains 18.5–24.9 for most men under 65, with 20–25 suggested as optimal for male health.
BMI vs. Other Measurements for Men
Because of the muscle mass limitation, men should supplement BMI with additional measurements:
Waist Circumference
For men, a waist circumference above 40 inches (102 cm) indicates elevated health risk, regardless of BMI. This is the single most important supplementary measurement for men because of the male tendency toward abdominal fat storage. Measure at the midpoint between your lowest rib and the top of your hip bone while standing and breathing normally.
Waist-to-Height Ratio
Your waist measurement should be less than half your height. For example, a 6-foot (72 inches) man should have a waist measurement under 36 inches. This ratio has been shown to be a better predictor of cardiovascular risk than BMI alone, particularly for men. Learn more in our waist-to-height ratio guide.
Body Fat Percentage for Men
| Age | Athletic | Healthy | Acceptable | High |
|---|---|---|---|---|
| 20 – 29 | 6 – 13% | 14 – 17% | 18 – 22% | 23%+ |
| 30 – 39 | 8 – 14% | 15 – 18% | 19 – 23% | 24%+ |
| 40 – 49 | 10 – 16% | 17 – 20% | 21 – 24% | 25%+ |
| 50 – 59 | 12 – 18% | 19 – 22% | 23 – 26% | 27%+ |
| 60+ | 14 – 20% | 21 – 24% | 25 – 28% | 29%+ |
Our Lean Body Mass calculator estimates your body fat percentage using the Boer formula.
Tips for Men to Achieve a Healthy BMI
These strategies are tailored to male physiology and common lifestyle patterns:
Prioritize Resistance Training
Building and maintaining muscle mass increases metabolic rate and improves body composition. Compound exercises like squats, deadlifts, and presses are most effective for men.
Increase Protein Intake
Men should aim for 0.8–1.2 grams of protein per pound of body weight to support muscle maintenance. Distribute protein across all meals for optimal absorption.
Reduce Alcohol Consumption
Alcohol provides 7 calories per gram, promotes abdominal fat storage, and reduces testosterone levels. Limiting intake to 1–2 drinks per day or less can significantly impact waist circumference.
Target Abdominal Fat
While you cannot spot-reduce fat, combining cardiovascular exercise with caloric deficit preferentially reduces visceral fat. High-intensity interval training (HIIT) is particularly effective for men.
Monitor Testosterone Levels
Men over 40 should discuss testosterone testing with their doctor, especially if experiencing fatigue, weight gain, or reduced libido. Optimizing testosterone helps maintain lean mass.
Manage Stress and Sleep
Cortisol from chronic stress and sleep deprivation promotes abdominal fat storage and reduces testosterone. Aim for 7–9 hours of quality sleep and incorporate stress management practices.
Limitations of BMI for Men
Men should be particularly aware of these BMI limitations:
- Muscle mass misclassification: Active men and athletes are frequently categorized as overweight or obese despite low body fat. This is the most common BMI limitation for men.
- Abdominal fat blindness: Two men with identical BMIs can have vastly different health risks if one carries weight in muscle and the other carries it as abdominal fat. BMI cannot distinguish between these scenarios.
- Age-related composition changes: As men age, they lose muscle and gain fat. A 65-year-old man with a “normal” BMI of 23 may actually have a higher body fat percentage than a 30-year-old man with an “overweight” BMI of 27.
- Ethnic variations: South Asian men face elevated metabolic risk at lower BMI thresholds (above 23), while men of African descent may have lower body fat at the same BMI due to higher bone density and muscle mass.
- Height extremes: BMI becomes less reliable for very tall (above 6′4″) and very short (below 5′4″) men. The BMI formula tends to overestimate body fat in tall individuals and underestimate it in short individuals.
For a more complete assessment, use BMI alongside waist circumference and body fat measurements. Read more about BMI limitations.
Frequently Asked Questions
The standard healthy range is 18.5–24.9, though many experts suggest 20–25 as optimal for men. The “best” BMI depends on individual factors: a muscular man at BMI 26 with low body fat may be healthier than a sedentary man at BMI 23 with high body fat. Use BMI as a starting point, then consider waist circumference and body fat percentage.
Yes, particularly if the high BMI is due to muscle mass rather than fat. Many athletes and active men have BMIs of 25–30 while maintaining excellent cardiovascular fitness, normal blood pressure, and healthy metabolic markers. The key indicators are: waist under 40 inches, normal blood pressure, normal blood sugar, normal cholesterol, and regular physical activity. If all these are in check, a BMI in the 25–27 range may not be concerning.
Testosterone promotes muscle growth and inhibits fat storage. Men with higher testosterone levels tend to have more muscle and less fat at any given weight. As testosterone declines with age (1–2% per year after 30), men typically gain fat and lose muscle. This means the health significance of a specific BMI value changes over time. Additionally, excess body fat lowers testosterone through aromatization, creating a negative cycle.
A waist circumference above 40 inches (102 cm) is considered high risk for men, associated with increased cardiovascular disease, diabetes, and metabolic syndrome risk. Even men with a “normal” BMI should be concerned if their waist exceeds this threshold, as it indicates dangerous visceral fat accumulation. Measure at the midpoint between your lowest rib and the top of your hip bone.
Men naturally have higher muscle mass and bone density than women, both of which contribute to weight. Muscle is approximately 18% denser than fat, so a man who appears similar in size to a woman will typically weigh more and have a higher BMI. This is a normal physiological difference and is the reason why some experts recommend slightly different optimal BMI ranges for men (20–25) versus women (19–24).
Men should consult a doctor if their BMI is below 18.5 or above 30, if they have a waist circumference above 40 inches regardless of BMI, if they experience unexplained weight changes of more than 10 lbs, or if they have a family history of heart disease or diabetes. Even men with a BMI in the overweight range (25–29.9) should discuss their weight with a doctor if they have other risk factors like high blood pressure or high cholesterol.
Related Guides
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. BMI is a screening tool, not a diagnostic measure. Always consult a qualified healthcare provider for personalized health assessment and recommendations.