Let's get real about finding your ideal weight at 5'11". I remember when my buddy Mark - exactly 5 feet 11 inches tall - got obsessed with hitting some "perfect number" he found online. Dude was lifting weights four times a week but the scale wouldn't budge past 190 lbs. He nearly drove himself nuts before realizing muscle weighs more than fat. That's when it hit me: most weight charts are way too simplistic.
Why There's No Magic Number for 5'11" Folks
You've probably seen those generic ideal weight charts. They'll tell you something like "160-180 lbs for men" and call it a day. But here's the thing: my cousin Sarah and I are both 5'11", yet her healthy weight looks completely different from mine. She's got a petite frame, I've got linebacker shoulders from years of swimming. Our bone density alone differs by nearly 7% according to her last DEXA scan.
| Factor | Impact on Weight Range | Real-Life Example |
|---|---|---|
| Body Frame Size | Medium frame: ±15 lbs Large frame: +15-30 lbs Small frame: -15-30 lbs |
My small-framed yoga teacher (5'11") looks healthy at 150 lbs, same as my large-framed brother at 190 lbs |
| Muscle Mass | 1 lb muscle = 18% denser than fat | Local gym trainer (5'11") at 205 lbs with 10% body fat vs. same weight at 30% body fat |
| Age Group | 20s vs 50s: Up to 20 lbs difference | My dad (5'11") gained 17 lbs naturally from age 30 to 60 while maintaining similar habits |
Doctor's input: Dr. Lisa Chen, sports physician: "In my practice, I've seen healthy 5'11" men range from 160 lbs (endurance cyclists) to 210 lbs (rugby players). The scale lies more than people realize."
Calculating Your Personal Ideal Weight Range
Okay, enough theory. Want actual numbers? Let's break down four evidence-based methods. Pick what resonates with your situation:
The Gold Standard: Body Fat Percentage
Honestly? This is the method I trust most. Forget weight - body fat percentage tells the real story. For us 5'11" folks:
| Category | Men (5'11") | Women (5'11") | Measurement Tips |
|---|---|---|---|
| Essential Fat | 2-5% | 10-13% | Never aim for this range - dangerous! |
| Athletes | 6-13% | 14-20% | Use calipers or DEXA scan |
| Healthy Range | 14-17% | 21-24% | Home smart scales (60-80% accurate) |
| Average | 18-24% | 25-31% | Waist-to-height ratio works too |
Quick story: When I first measured mine with those $20 Amazon calipers, I got 22%. Professional scan showed 27%. Moral? Invest in proper assessment if you're serious.
BMI Method - Useful but Flawed
I've got mixed feelings about BMI. It's like using a sundial to time a rocket launch - decent estimate but misses crucial details. For 5'11" (70 inches), here's the math:
BMI Formula: (Weight in lbs ÷ Height in inches²) x 703
Healthy range: 18.5 - 24.9
Plugging in our height:
- Minimum weight: (18.5 x 70² ÷ 703) = 129 lbs
- Maximum weight: (24.9 x 70² ÷ 703) = 174 lbs
But wait - does this mean a 175 lb 5'11" guy is overweight? Not necessarily. My powerlifting coach carries 195 lbs at 12% body fat and gets "overweight" on BMI charts. Total nonsense.
The Hamwi Formula - Quick Estimate
Doctors use this for medication dosing. Simple but ignores frame size:
- Men (5'11"): 106 lbs + (6 lbs x 11 inches) = 172 lbs ± 10%
- Women (5'11"): 100 lbs + (5 lbs x 11 inches) = 155 lbs ± 10%
Example: 172 lbs ± 17.2 lbs → Range 155-189 lbs for men
Caveat: Developed in 1964 based on clothing sizes! Doesn't account for modern body compositions. Use with caution.
Your Body Type Matters Way More Than You Think
Remember high school biology class? Those somatotype charts weren't joking. At 5'11", your skeleton dramatically affects ideal weight:
Measuring Frame Size at Home
Wrap thumb and middle finger around your wrist:
| Gender | Small Frame | Medium Frame | Large Frame |
|---|---|---|---|
| Men (5'11") | Wrist < 7.2" | 7.2" - 7.8" | > 7.8" |
| Women (5'11") | Wrist < 6.5" | 6.5" - 7.0" | > 7.0" |
How Frame Size Changes Your Target
Using BMI ranges as baseline:
- Small frame: Stick to lower 25% of BMI range
- Medium frame: Middle 50% of BMI range
- Large frame: Upper 25% of BMI range
Translation for 5'11" men:
Small frame: 150-160 lbs
Medium: 160-170 lbs
Large: 170-180 lbs
But honestly? These still feel restrictive. My large-framed friend thrives at 192 lbs.
Gender Differences That Actually Matter
Let's cut through the noise. Biological realities mean ideal weight for someone 5'11" differs significantly by gender:
| Consideration | 5'11" Men | 5'11" Women |
|---|---|---|
| Essential Fat % | Lower (3-5%) | Higher (8-12%) |
| Muscle Potential | 40-50% more lean mass | Typically less upper body mass |
| Fat Distribution | More abdominal | More gluteal/thigh |
| Bone Density | 12-15% denser | Lighter skeletal structure |
Practical impact? A woman at 5'11" might feel fantastic at 160 lbs with 22% body fat, while a man at same weight could be "skinny-fat" at 25% body fat. Body composition is everything.
Age: The Silent Game-Changer
Nobody talks about how aging affects ideal weight. From my 30s to 40s at 5'11", I gained 14 lbs without changing habits. Why?
Metabolic Reality Check
- After 30: Metabolism drops 1-2% per year
- Muscle loss: 3-8% per decade after 30
- Hormonal shifts change fat storage
Revised BMI ranges for 5'11" adults:
| Age Group | Healthy BMI | Weight Range |
|---|---|---|
| 20-39 years | 18.5-24.9 | 130-175 lbs |
| 40-59 years | 22.0-27.0 | 150-185 lbs |
| 60+ years | 23.0-28.0 | 160-195 lbs |
Pro tip: After 40, focus on waist measurement. For 5'11" adults, keep waist below 40" (men) or 35" (women) regardless of weight.
Practical Strategies That Actually Work
Enough theory. How do you find YOUR ideal weight at 5'11"? After helping dozens of clients, here's my battle-tested approach:
Step 1: The Clothing Test
Forget scales for a week. Ask:
- Do your clothes fit comfortably at the waist?
- Can you see defined wrist tendons?
- Do thighs rub when walking?
My client Dave (5'11") realized his "ideal" 170 lbs made his suit jackets tight across shoulders - he actually needed to gain muscle, not lose weight.
Step 2: The Energy Audit
Track for 3 days:
| Time | Energy Level (1-10) | Food Intake |
|---|---|---|
| Pre-breakfast | __ /10 | Fasted |
| 2hrs after lunch | __ /10 | Describe meal |
| Post-workout | __ /10 | Recovery food? |
When you feel consistently energetic with stable hunger, you're near your body's preferred weight.
FAQs: Real Questions from 5'11" People
Is 200 lbs overweight for 5'11"?
Depends entirely on body composition. At 10% body fat? Probably fit. At 30% body fat? Health risks increase. Better question: What's your waist measurement and energy level?
Why do weight charts ignore muscle mass?
Frankly? Laziness. Muscle density varies wildly. My DEXA scan showed 168 lbs at 5'11" with 15% body fat looks leaner than my friend's 158 lbs at 20% body fat.
How accurate are online ideal weight calculators?
Most are garbage. They use oversimplified formulas. I tested 10 calculators for a 5'11" male - results ranged from 159 lbs to 183 lbs. That's a 24 lbs difference!
Can two people at same height have different ideal weights?
Absolutely. Ethnicity affects bone density (Asian vs Caucasian frames differ 5-8%). Gut microbiome impacts weight set-point. Even childhood nutrition plays a role.
Red Flags You're Chasing the Wrong Weight
Having helped people find their ideal weight for someone 5'11" for years, watch for these warning signs:
- Constantly hungry or food-obsessed
- Performance dropping at gym/work
- Friends/family expressing concern
- Relying on stimulants for energy
Last month, a 5'11" client insisted on hitting 165 lbs despite visible rib definition. We discovered his "goal" came from a 1990s magazine. Madness!
The Final Word
After all this, what's the ideal weight for someone 5'11"? Truth is, it's whatever weight lets you:
- Wake up energized
- Move without pain
- Enjoy food without guilt
- Maintain health markers (blood pressure, etc)
For most 5'11" adults? That's somewhere between 150-195 lbs depending on dozens of factors. Stop obsessing over digits. Track how you feel in your body instead. After all, you live in it - not on a scale.
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