Healthy weight and height comparison table for men

160cm：49.5-60.5kg

165cm：54-66kg

170cm：58.5-71.5kg

175cm：63-77kg

180cm：67.5-82.5kg

185cm：72-88kg

190cm：76.5-93.5kg

To be honest, this table is really just a reference for getting started, don’t stick to numbers. A while ago, a young man who just graduated came to me for a physical test. He was 178cm and weighed 76kg, which was just on the critical line of the reference value above. He said with a sad face that he had gained ten pounds in the past year and wanted to lose fat. When he took off his coat, I was stunned. The biceps on my arms were The lines are all clear, the sebum thickness is only 8mm when pinched, and the body fat rate is only 14%. It is purely because of the muscles weighing on the scale. There is no need to lose weight. I told him that he just drinks less iced cola. He was still half-believed. He went back and took a full set of physical examinations and passed all the tests before finally letting go of his anxiety.

In fact, the current industry does not have only one set of standards for judging healthy weight. The public health field prefers to use the above weight comparison chart and BMI for screening. After all, it is very popular. When you go to the community for a physical examination or buy insurance underwriting, you basically follow this standard, which has the highest error tolerance rate for the entire population. But when we do sports nutrition, we usually pay more attention to body fat percentage and muscle mass. After all, we are both 180cm and 80kg people. One has a tight body who plays basketball all year round, and the other has a belly that is so bulging that he cannot button up his buttons after drinking beer every day. The health levels are very different. Just looking at the weight numbers cannot explain the problem at all.

Speaking of which, there is another pitfall that is particularly easy to fall into. Last year, I met a 32-year-old product manager. He was 175cm tall and weighed only 62kg, which was right in the middle of the comparison table. He usually told people that he was in good shape without eating too much, but when he was diagnosed with mild fatty liver during a physical examination, he was confused. After he came to me and had his body composition measured, I found out that his body fat rate was 23%, and his visceral fat level was 8. His limbs looked thin, and all his flesh was on his internal organs and belly. He was a typical "invisible obesity", which is more likely to cause metabolic problems than people who look fat.

Oh, by the way, if you are too lazy to calculate your BMI and don’t want to spend money to measure your body fat, there is actually a simpler way to determine it: measure your waist circumference. The Dietary Guidelines for Chinese Residents clearly states that as long as the waist circumference of men does not exceed 85cm, there is basically no big problem. There are many older brothers around me who are in their forties and weigh seven or eight pounds more than the comparison chart, but they play football twice a week and have a waist circumference of only 82cm. There are no problems in the physical examination. They are much healthier than sedentary people who are lighter but have a waist circumference of 90cm.

After all, this comparison table is simply an introductory tool for ordinary people. If you usually work in the office from 9 to 5 and have no exercise habits, you will definitely be able to adjust your diet and rest according to it and control your weight within the range. If you usually like to play ball or lift iron and have high muscle mass, or your metabolism slows down due to natural muscle loss as you get older, don’t stick to the number of pounds. You can climb the fifth floor without gasping, walk without soreness in the waist, and during the physical examination, your blood lipids, blood pressure, and blood sugar are normal, which is more reliable than any comparison table. Oh, by the way, if you haven't deliberately dieted or exercised more recently, and you suddenly lost or gained five or six pounds, don't panic and worry about checking the table first. Think first about whether you stayed up too late or drank a lot at social events. After adjusting your work and rest, there is no change before going to the hospital for a check-up. There is really no need to scare yourself.