So you're a guy standing at 5 feet 11 inches - that's me too by the way - and you're wondering what you should actually weigh. Let's get real: that "ideal weight" question pops up all the time. Maybe you're comparing yourself to athletes, worrying about doctor visits, or just trying to fit into those pre-pandemic jeans. I've been there, staring at the scale wondering if 180 pounds means I'm killing it or need to hit the treadmill tomorrow.
What Actually Determines a Healthy Weight for 5'11" Males?
Height matters, obviously - you're not going to have the same target weight as someone who's 5'4". But here's the thing we often forget: weight for a male 5 11 isn't one magic number. Your bone structure makes a difference. I learned this the hard way when my doctor pointed out my "medium frame" after years of chasing some unrealistic number from a fitness magazine. Your muscle mass changes everything too. My buddy Dave at the gym? Same height as us, weighs 205 pounds but looks leaner than I did at 190 because he's packing muscle.
The Bone Structure Factor
Ever wrap your fingers around your wrist? That quick test shows your natural frame size:
- Small frame: Thumb and middle finger overlap easily (usually narrower shoulders)
- Medium frame: Fingers just touch (most common for our height)
- Large frame: Fingers don't touch at all (broader shoulders, heavier bone density)
Body Composition Reality Check
Muscle vs fat - they weigh the same but look completely different. When I first started lifting, I panicked when the scale went up until my trainer measured my body fat. Dropped 3% body fat while gaining 8 pounds of muscle at 5'11". That's why two guys at 190 pounds can look totally different.
Pro tip: Don't just weigh yourself. Get a cheap body fat caliper or look for gyms with bioelectrical impedance scales. That body fat percentage tells the real story.
Weight Ranges for Males at 5'11" - The Numbers That Matter
Okay let's talk actual numbers for male 5 11 weight. Forget those outdated "ideal weight" charts from the 80s. Modern health science gives us way better tools.
BMI-Based Weight Ranges
BMI's not perfect but it's a decent starting point. For our height (5'11"), here's what the CDC recommends:
| Category | Weight Range (lbs) | Weight Range (kg) | BMI Range |
|---|---|---|---|
| Underweight | Below 136 | Below 61.7 | < 18.5 |
| Healthy Weight | 136 - 179 | 61.7 - 81.2 | 18.5 - 24.9 |
| Overweight | 180 - 208 | 81.6 - 94.3 | 25 - 29.9 |
| Obese | 209+ | 94.8+ | 30+ |
But here's my beef with BMI - it thinks muscle is fat. If you're athletic, you might clock in as "overweight" while being totally healthy. That's why we gotta look deeper.
Waist Measurements Tell the Truth
Your waist doesn't lie. Grab a measuring tape right now - stand relaxed and measure around your belly button level. Here's what those numbers mean for health risks:
| Waist Circumference | Risk Level | Action Needed |
|---|---|---|
| Less than 37 inches (94 cm) | Low risk | Maintain current lifestyle |
| 37-40 inches (94-102 cm) | Increased risk | Improve diet, increase activity |
| Over 40 inches (102 cm) | High risk | Consult doctor, make changes |
When my cousin hit 40 inches at 5'11" despite being "only" 195 pounds? That's when his doctor warned him about diabetes risk. Scary wake-up call.
Weight Management Reality for 5'11" Males
Trying to change your weight as a male 5 11? Been there. Lost 35 pounds during lockdown only to gain half back when offices reopened. Here's what actually works based on trial and error.
The Calorie Math That Adds Up
Let's cut through the noise: weight change = calories in vs calories out. But how many calories do you actually need? This table shows maintenance calories for different activity levels at our height:
| Activity Level | Daily Calories (165 lb male) | Daily Calories (190 lb male) | What This Looks Like |
|---|---|---|---|
| Sedentary (office job, no exercise) | 2,200 - 2,400 | 2,400 - 2,600 | Mostly sitting, light walking |
| Moderately Active (exercise 3-4x/week) | 2,600 - 2,800 | 2,800 - 3,000 | Regular gym sessions, active job |
| Very Active (daily intense exercise) | 3,000 - 3,400 | 3,200 - 3,600 | Construction worker, athlete training |
Want to lose a pound a week? Subtract 500 calories daily from maintenance. Simple math right? But man does it feel hard sometimes when pizza's calling.
Warning: Don't drop below 1,800 calories without medical supervision. Been there - crashed my energy, messed up my metabolism for months. Not worth it.
Food Choices That Actually Stick
Stop with the temporary diets. Last summer I tried keto - lost 12 pounds in three weeks then gained 15 back eating "normal" again. Sustainable eating beats quick fixes every time:
- Protein first: Aim for 0.7-1g per pound of body weight (140-190g for us). Chicken breast, Greek yogurt, eggs
- Fill with fiber: Veggies should cover half your plate, especially leafy greens
- Smart carbs: Oatmeal over donuts, sweet potatoes over white bread
- Healthy fats: Avocados, nuts, olive oil - keeps you full
My game changer? Meal prepping lunches every Sunday. Saves money and prevents desperate fast food runs.
Training Strategies That Work For 5'11" Frames
Working out at our height has advantages - longer levers for lifting! But we also need smarter approaches to avoid injury.
Muscle Building Essentials
Want to reshape your body at 5'11"? Building muscle beats endless cardio. Here's what actually works:
| Goal | Frequency | Best Exercises | Progression Tip |
|---|---|---|---|
| Beginner Gains | 3 full-body sessions/week | Squats, pushups, rows, planks | Increase weight/reps weekly |
| Intermediate Growth | 4 sessions (upper/lower split) | Deadlifts, bench press, pull-ups | Track every workout |
| Advanced Strength | 5-6 sessions (specialized) | Olympic lifts, isolation work | Periodize training cycles |
That first time I lifted 225 on bench at 5'11"? Felt taller than my actual height!
Cardio Without Burning Out
Don't be the guy jogging endlessly hoping to lose belly fat. Effective cardio for weight management:
- HIIT: 20 minutes of sprints/burpees burns more than an hour jogging
- Walking: Seriously undervalued - 10,000 steps daily = 400-500 calories
- Conditioning: Kettlebells, battle ropes - builds stamina while preserving muscle
My personal rule: Never let cardio interfere with lifting recovery. Schedule wisely.
Real-Life Weight Scenarios for 5'11" Males
Let's break down common situations I've seen with guys our height:
The Skinny Guy Struggle (Under 150 lbs)
If you're 5'11" and 140 pounds soaking wet, gaining healthy weight feels impossible. Been there in college. What actually helped:
- Drink calories - serious mass gainer shakes between meals
- Prioritize compound lifts over isolation exercises
- Smaller meals every 2-3 hours instead of force-feeding
It took me 18 months to go from 145 to 170. Slow progress beats no progress.
The "Skinny Fat" Dilemma (165-180 lbs)
Normal BMI but soft around the middle? The worst of both worlds. Solution isn't just cutting calories:
- Lift heavy 3-4 times weekly
- Keep protein high (>150g daily)
- Moderate cardio (3 sessions/week)
Body recomposition takes patience - expect 0.5-1 pound weekly change.
The Muscle-Building Phase (190-210 lbs)
This is where you actually look strong at 5'11". Keys to quality gains:
- Track macros - especially protein timing
- Progressive overload mandatory
- Deload every 6-8 weeks
Don't fear the scale if body fat stays under 18%.
Health Considerations Specific to 5'11" Males
That height-weight combo comes with specific health implications we should know:
Blood Pressure Reality Check
Taller guys often have slightly higher BP naturally. Keep tabs on these numbers:
| Blood Pressure | Category | Action Required |
|---|---|---|
| Less than 120/80 | Normal | Maintain healthy habits |
| 120-129/80 | Elevated | Improve diet, increase activity |
| 130-139/80-89 | Stage 1 Hypertension | Doctor consultation likely needed |
My dad's BP spiked at 55 despite seemingly "normal" weight for his 5'11" frame - turned out his sodium intake was crazy high.
Joint Stress Factors
Longer limbs mean more leverage on joints. Protect yourself:
- Maintain healthy weight - every 10 pounds lost = 40 pounds less knee stress
- Strengthen stabilizers - rotator cuff exercises, knee flexion work
- Prioritize form over weight when lifting
My knee surgeon friend says 5'11" guys are overrepresented in his ACL repair patients - be careful with pivoting sports!
Your Top Weight Questions Answered
Let's tackle specific questions I get constantly about weight for a male 5 foot 11:
Is 180 Pounds Heavy for a 5'11" Male?
Medically? Borderline overweight (BMI 25.1). But reality check: If you lift weights regularly, 180 at 5'11" could look fit and strong. My lifting partner carries 178 pounds at about 14% body fat - looks fantastic. But if that weight is mostly fat around the waist? Different story.
What's the Ideal Weight for a 5'11" Male in Kilograms?
For metric users: Healthy range is 61.2-83.5 kg (135-184 pounds). But ideal depends on age and muscle mass. A 25-year-old athlete might sit comfortably at 82kg (180lbs), while a 60-year-old might feel best at 72kg (158lbs).
Can I Be 200 Pounds and Healthy at 5'11"?
Possible but unlikely without serious muscle mass. At 200 pounds, BMI hits 27.9 (overweight category). Unless you're a powerlifter or football player with low body fat, this weight usually means excess fat. Exceptions exist but they're rare.
How Fast Can I Safely Change My Weight?
Realistic targets:
- Fat loss: 1-2 pounds/week maximum
- Muscle gain: 1-2 pounds/month (beginners might see 2-4 pounds/month initially)
Why Do I Weigh More Than Shorter Friends With Similar Builds?
Simple physics: Height adds weight. Each extra inch adds about 5-7 pounds across your frame. So yes, at 5'11" you'll naturally weigh more than a 5'8" guy with similar proportions. That's normal.
Final Thoughts on Weight at 5'11"
After years of obsessing over the scale myself, here's my biggest takeaway: weight for a male 5 11 matters less than how you feel and function. Can you play with your kids without getting winded? Lift your luggage into overhead bins? See your feet without a mirror? Those matter more than any number.
Action step: Instead of just weighing yourself monthly, take waist measurements, track strength gains, and note how clothes fit. Those tell the real story of your health at 5'11".
Remember that weight naturally fluctuates 3-5 pounds daily from water, food, and waste. Don't panic over daily changes. Focus on sustainable habits - consistent training, whole foods, quality sleep. That's how you find your healthiest weight as a 5'11" man. And honestly? Learning to appreciate what your body can do beats obsessing over what it weighs.
Comment