Look, I get it. When I first googled "healthy weight for 5'11 male" after my doctor's appointment last year, I found a mess. Charts contradicting each other, fitness gurus pushing extreme diets, and zero real-world advice. As a 5'11" guy who went from 225 lbs to 175 lbs, I learned most info out there is useless. Let's cut through the noise.
That number on your scale? It's meaningless without context. I remember obsessing over hitting 170 lbs, ignoring that my waistline shrank three inches while building muscle. My doctor actually laughed when I complained about "only" losing 5 pounds one month – turns out I'd lost fat and gained lean mass. That's the reality check we all need.
Why Generic Weight Charts Fail 5'11" Men
Ever notice how most BMI charts treat all 5'11" guys like clones? They ignore critical factors:
Muscle weight vs. fat weight: At 185 lbs with 12% body fat, you're healthier than someone at 170 lbs with 25% body fat. My gym buddy Dave proves this – he weighs 195 lbs but wears medium shirts.
The CDC BMI range for 5'11" men is 155-189 lbs. But when I hit 190 lbs after six months of strength training, my body fat was lower than at 175 lbs. My doctor confirmed I was healthier despite being technically "overweight" by BMI standards.
Body Frame Size Differences
| Frame Size | Wrist Circumference | Healthy Weight Range (5'11") |
|---|---|---|
| Small | Under 7.25 inches | 155-170 lbs |
| Medium | 7.25 - 7.75 inches | 170-185 lbs |
| Large | Over 7.75 inches | 180-200+ lbs |
Measure your wrist right now. Wrap thumb and middle finger around it:
- Fingers overlap? Small frame
- Fingers touch? Medium frame
- Gap between fingers? Large frame
Actionable Path to Your Ideal Weight
Forget crash diets. After helping dozens of 5'11" guys transform, here's what actually works:
Nutrition That Doesn't Suck
I wasted months eating bland chicken breasts. Then I discovered flexible dieting. Try this instead:
Daily Targets for Moderately Active 5'11" Male (180 lbs goal weight):
- 2400-2600 calories
- 180g protein (chicken, Greek yogurt, protein powder)
- 70g fats (avocados, nuts, olive oil)
- Remaining calories from carbs (oats, rice, veggies)
Budget-friendly tip: Canned tuna (Wild Planet, $3/can) mixed with avocado gives you 30g protein and healthy fats. Cheaper than protein bars.
Workouts That Respect Your Time
You don't need 2-hour gym sessions. My current routine:
- Monday: Pushups (4 sets to failure), dumbbell presses (Rep Fitness adjustable set, $399), 20-min walk
- Wednesday: Pull-ups, rows, 15-min jump rope
- Friday: Squats (barbell or goblet), lunges, farmer's carries
Total weekly gym time: 3 hours. I dropped 2 pants sizes in 4 months doing this while actually enjoying my weekends.
Warning: Avoid "fat burning" supplements. That $79 bottle of pills? Total scam. I tested three popular brands – zero measurable difference beyond lighter wallets.
Essential Tools That Don't Waste Money
Smart Scale Pick: Withings Body+
Price: $99
Why it wins: Tracks muscle/fat changes, syncs with apps, no subscription fees. My cheap scale showed random 5lb daily swings – this gives consistent data.
Food Tracking: MacroFactor App
Price: $72/year
Beats MyFitnessPal: Algorithm adjusts to YOUR metabolism. I discovered I needed 300 more calories than calculators predicted.
Measurement Tape: SIMIROM Retractable
Price: $8
Crucial for tracking waist size. When my weight plateaued at 182 lbs, my waist kept shrinking – proof I was gaining muscle.
Real Talk About Weight Plateaus
Hit a wall? Here's what nobody tells you:
When I got stuck at 185 lbs for six weeks, I nearly quit. Then I:
- Ate 300 MORE calories for a week (shocking my metabolism)
- Swapped jogging for heavy sled pushes (Renegade Strength Sled, $229)
- Slept 8 hours nightly instead of 6
Broke through in 10 days. Sometimes you need to eat more to lose more. Counterintuitive but true.
Critical Health Markers Beyond Weight
Your doctor cares about these more than your scale:
| Marker | Ideal Range | Why It Matters |
|---|---|---|
| Waist Circumference | Under 40 inches | Predicts heart disease risk better than BMI |
| Blood Pressure | Below 120/80 mmHg | My reading dropped 15 points after losing 20 lbs |
| Fasting Glucose | Under 100 mg/dL | Prevents prediabetes - mine normalized at 175 lbs |
I ignored these until my bloodwork showed pre-diabetes at 215 lbs. Scary wake-up call.
5'11" Weight Maintenance: Keeping It Off
The dirty secret? Maintenance is harder than loss. Here's my survival kit:
- Weekly weigh-in: Fridays before breakfast. Catch gains early
- Permanent swaps: Greek yogurt instead of sour cream, sparkling water over soda
- Activity snacks: 5-min kettlebell swings (Amazon Basics kettlebell, $38) between meetings
When I travel? Burger without the bun, extra veggies. No drama, no weight gain.
FAQs: Real Questions From 5'11" Guys
Q: "I'm 5'11" and 155 lbs but still have belly fat. What gives?"
You're likely "skinny fat." Solution: Start strength training 3x/week and eat 300 more calories daily focusing on protein. Muscle fills out loose skin.
Q: "Can I realistically get to 170 lbs by summer?"
Depends. If you're currently 200 lbs? Yes with consistent effort. If you're 220 lbs? Maybe 185-190 is healthier target. Sustainable loss is 1-2 lbs/week.
Q: "My BMI says I'm obese at 215 lbs but I lift weights. Should I lose weight?"
Check body fat percentage first. If under 25%, focus on health metrics (blood pressure, waist size) not weight. Many NFL players are "obese" by BMI - nonsense.
Q: "What's the healthiest weight for a 55-year-old 5'11 male?"
Slightly higher than young guys. Muscle loss happens with age. Aim for 175-190 lbs with strength training 2x/week to preserve metabolism.
Q: "Do I really need to track calories?"
For the first 3 months? Absolutely. Most guys underestimate intake by 30%. I thought I ate 2200 calories - reality was 3100. After retraining your eye, you can eyeball portions.
When to Ignore the Scale Entirely
True story: Last March I gained 7 lbs in two weeks. Panic set in. But my jeans fit better? Turns out I'd:
- Increased squat weight by 30 lbs
- Reduced waist measurement by 0.5 inches
- Improved sleep quality
Water retention masked muscle gains. This happens constantly. Non-scale victories matter more than finding that perfect healthy weight for 5'11 male.
Final thought? Your ideal healthy weight for a 5'11 male depends entirely on your bones, muscles, and lifestyle. Forget chasing some magical number. Focus instead on energy levels, how clothes fit, and blood work results. That’s where true health lives.
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