Average Weight for Men: What’s Typical and Healthy

In the quest for healthy living, men often want to know the average weight for men: what’s considered healthy? If you have ever had this concern, worry no more because we are here to answer all your questions, allay your fears, dispel harmful myths, and keep you informed on the average weight for men.

Is There a Perfect Weight for Men?

Overweight and obesity has been an issue of serious concern especially because it is a risk factor for chronic ailments such as type 2 diabetes and heart disease. This has caused men to seek to attain the average weight for men. But what is the average weight for a men? 

Is 70 kg a good weight for a man?

A weight of 70 kg may be good or bad depending on the man’s height, age, and body composition. Good weight will vary between men depending on these factors.

There are several misconceptions about body weight for men. However, we will address just one vital issue here:

Myth

There is a single ideal weight every man should have.

Fact

The above concept is a fallacy. There is no single number or range for a perfect or ideal weight for men. The truth is that people are in categories. At Zappy Health, we always explain to our clients that several factors determine your body weight. Just as two people differ in their characteristics, their ideal body weight will also differ. The perfect weight will vary between individuals and groups. Know the category you belong to and how to work towards your own ideal weight. Your own perfect weight will depend on the following: Age, Height, Country, and Race.

• Age: The average weight will differ between age groups with reference to their average height. Values can be seen in the table below as adapted from Medical News Today:

Table 1: Average weight for men in US based on age and height.

But what is the average weight for men in America? The above table shows how age and height affect the average weight of men in America.

• Height: Two men with different heights are not expected to have the same perfect weight. Taller men should weigh more than shorter men. 

• Country: The perfect weight for men in US will differ from the perfect weight for men in China. American men, on average, weigh more than men from China.

• Race: Weight also varies based on race. People from some races are expected to weigh heavier than others because of their genetic makeup and environment. Below is a table adapted from Medical News Today to illustrate it;

Table 2: Average weight and height for U.S. men according to their race (for men above 20 years).

Factors Affecting a Man’s Weight

Several factors will influence your body weight as a man. These include: genetics, height, age, cultural background, environment you live (rural or urban), media, level of physical activity, lifestyle, medical conditions, drugs, workplace, availability of convenience foods, inadequate sleep, etc. 

Genetics contribute massively to body weight. It affects satiety, cravings, appetite, body fat distribution, metabolism, etc. Ever wondered why some people struggle so much to gain weight despite all they eat while others struggle hard to lose weight? The bad news is that you are 80% likely to have obesity if both of your parents are obese. However, we have good news for you. At Zappy Health, we help our clients achieve their desired body weight. 

Some medical conditions, disabilities and drugs, also make men prone to being overweight or obese. Some of those conditions include; depression, antidepressants, antipsychotics, birth control pills, PCOS, eating disorders, arthritis, stress, sleep apnea, Cushing syndrome, hypothyroidism, etc.

Age is not just a number when it comes to body weight. It affects a man’s weight as illustrated in Table 1 above. It is almost like a “bell’s curve”; starting from the bottom, your weight increases with age, and gets to the peak, before having a gentle decline. 

On the other hand, a man’s weight should be directly proportional to his height. Here we mean that your weight is expected to increase according to your height. The BMI takes into consideration a person’s weight with respect to height. 

The formula is BMI = Weight (kg) divided by the Height (m2). This concept is used to grade people into the following categories:

• Underweight………………….Below 18.5
• Healthy weight……………….18.5 to 24.9
• Overweight.…………………..25 to 29.9
• Obesity………………………..30 and above

However, BMI has some limitations. It fails to differentiate lean body mass from fat. Two people with the same BMI may differ in body composition: one may be muscular and the other may be more fat. Also, the BMI doesn’t consider users’ age and gender. At Zappy Health, we do not recommend the BMI for the following sets: above 65 years, bodybuilders/athletes, people with muscle atrophy, children/teenagers, and pregnant women.

How to Identify a Healthy Weight for Your Body

As we explained above, a healthy weight for your body will depend on several things. However, we will be using two tools to Identify the healthy body weight you should have. The tools here are:

• The BMI calculator
• The waist-to-hip ratio

The BMI calculator is an online tool that considers your height when checking the healthy weight you should have. Input accurate weight and height into the tool and click on “Calculate”. If you have any figure ranging from 18.5 to 24.9, then you have a healthy weight for your body. However, remember the limitations as discussed earlier.

The waist-to-hip ratio is another essential tool. It is calculated by taking the circumference of the waist and dividing it by the circumference of the hip. Men should have a waist-to-hip ratio of less than or equal to 0.9. According to the World Health Organization, men with figures higher than this are at risk of having heart diseases, type 2 diabetes and other conditions related to overweight and obesity. This tool has its limitations as well. It cannot differentiate muscles from fat and doesn’t consider age, height, and race. It is unsuitable for children.

At Zappy Health, we do not consider your weight alone. We emphasize body composition and overall fitness. By body composition, we mean the percentage of muscle, fat, and bone in your body. This will give us a better picture of your health status than using weight alone. Below is an established guideline that illustrates the ideal body fat percentage for men based on their age:

What is the average height and weight for men?

There is no specific average height and weight for men. Height and weight vary for individuals based on their age, race, country, and genetic makeup.

Actionable Tips for Managing Your Weight

1. Balance Nutrition and Diet

If you want to maintain a healthy weight, it is always advisable to have a balanced diet. Trying to lose weight shouldn’t make you starve and deprive yourself of essential nutrients that are necessary for your body’s optimal functioning. Eat a balanced diet and engage in other activities that will help you maintain the average weight for men.

1. Stay Active with Regular Exercise
   

Physical activity/exercise is an essential tool for those who seek to achieve and maintain the perfect weight for men. It helps you lose excess fat if yours was outside the normal range. You also get to build muscle mass, boost your mental health, and prevent chronic diseases like hypertension and type 2 diabetes.

1. Focus on Quality Sleep

Most people think that having enough sleep will make them gain weight. However, it is the opposite. Quality sleep boosts your Resting Metabolism Rate (RMR), leading to weight loss. It also helps build muscles if you engage in regular exercise.

1. When to Seek Professional Advice

You need professionals who will assess you to know your peculiarities such as medical history, family history, body composition, and risk factors to know the best approach for you to stay in your desired shape. It is difficult for most people to succeed in the weight loss journey by doing it alone. At Zappy Health, we offer adequate motivation and an accountability partner that will help you stay focused until you achieve the goal. 

Understanding Long-Term Health and Weight

Maintaining a healthy weight is beyond aesthetics. It is beneficial in the long term. That is because it prevents you from coming down with chronic diseases that are life threatening. As a result, you have a better quality of life and live longer.