So you're 5 foot 10 and want to know what you should weigh? I get it – I'm exactly that height myself and spent years confused about it. You'll see everything from "150 pounds is ideal" to "195 pounds is fine" online, which is downright frustrating. Let's cut through the noise.
Why BMI Isn't the Whole Story for 5'10" Men
Most doctors start with BMI. It's that calculation where you plug in your height and weight. For a 5'10 male, here's how the numbers break down:
| BMI Category | Weight Range (lbs) | What It Means |
|---|---|---|
| Underweight | Below 129 | May indicate nutritional deficiencies |
| Healthy Weight | 129 - 174 | Generally associated with lower health risks |
| Overweight | 174 - 209 | Increased risk for certain conditions |
| Obese | 210+ | Significantly elevated health risks |
But here's the problem I discovered firsthand: BMI doesn't know if you're muscle or fat. When I was powerlifting at 182 pounds, my doctor frowned at my BMI of 26.1 ("overweight"), ignoring my 14% body fat. Meanwhile, my sedentary buddy at 170 pounds had higher actual fat despite a "healthy" BMI. Annoying, right?
Where Muscle Messes With the Numbers
If you're active, throw rigid BMI rules out the window. A 5 foot 10 male athlete might sit comfortably at 185-195 pounds without health concerns. How do you know if you're in this category? Check these signs:
- Waist measures under 40 inches (below 35 is better)
- Can see some muscle definition when flexing
- Regularly engage in strength training
- Blood pressure and cholesterol are normal
Getting Specific: Your Body Type Matters Too
Ever wonder why two guys at 5'10" can look completely different at the same weight? Body frame plays a huge role. Here’s a quick way to check your frame size:
Wrist Measurement Method
Wrap thumb and middle finger around your opposite wrist:
- Small frame: Fingers overlap easily
- Medium frame: Fingers just touch
- Large frame: Fingers don't touch
Now combine this with height for better weight targets:
| Body Frame | Healthy Weight Range for 5'10" Male (lbs) | Notes |
|---|---|---|
| Small Frame | 140 - 155 | Narrow shoulders, slimmer build |
| Medium Frame | 155 - 175 | Most common body type |
| Large Frame | 170 - 190+ | Broad shoulders, thicker bones |
My college roommate was a classic large frame – 6 feet tall but wore the same jacket size as me at 5'10". At 185 pounds he looked lean while I'd look like a stuffed sausage at that weight.
Reality check: If you haven't lifted weights in years but weigh 190+ at 5'10", you're probably not "big boned." Be honest with yourself – I wasn't for way too long.
Beyond the Scale: Health Markers That Matter More
Obsessing over finding the perfect healthy weight for 5'10 male is missing the forest for the trees. These metrics better predict your actual health:
| Measurement | Healthy Range for Men | Why It Matters |
|---|---|---|
| Waist Circumference | Less than 40 inches | Directly linked to heart disease risk |
| Body Fat Percentage | 15-20% | Better indicator than weight alone |
| Blood Pressure | Below 120/80 mmHg | Critical cardiovascular marker |
| Fasting Blood Sugar | Under 100 mg/dL | Predicts diabetes risk |
When my doctor started tracking these instead of just weight, it changed everything. My "overweight" 180 pounds became irrelevant when my waist was 34 inches and blood work was perfect.
Affordable Ways to Track Body Fat
You don't need expensive scans. Try these practical options:
Skinfold Calipers ($15-25)
Accuracy: ★★★☆☆
Best for tracking changes over time rather than exact numbers. Watch YouTube tutorials for proper technique.
Smart Scales ($35-100)
Accuracy: ★★☆☆☆
Convenient but easily thrown off by hydration. Use same time daily for consistent trends.
Navy Tape Measure Method (Free)
Accuracy: ★★★☆☆
Measure neck and waist, plug into online calculator. Surprisingly decent estimate.
Age Changes the Game (Like It or Not)
That lean 160 pounds you maintained at 25? It might not suit you at 45. Metabolism slows about 3-5% per decade after 30. But don't blame age entirely – activity usually drops too.
Realistic weight expectations by decade:
| Age Group | Suggested Weight Range (lbs) | Key Considerations |
|---|---|---|
| 20s-30s | 150-170 | Muscle maintenance is easier |
| 40s-50s | 160-180 | Focus shifts to preventing muscle loss |
| 60+ | 165-185 | Avoiding underweight becomes critical |
My uncle learned this the hard way. At 62 and 5'10", he dieted down to 155 thinking it was "healthy." Ended up frail with balance issues. His doctor actually told him to gain 10 pounds!
Action Plan: Getting to Your Healthy Weight
Say you're 5'10" and 210 pounds. How do you get to a healthier place without crazy diets?
- Phase 1 (Weeks 1-4): Cut liquid calories - sodas, fancy coffees, alcohol. Just this can drop 5+ pounds
- Phase 2 (Weeks 5-8): Add 8,000 daily steps and protein to every meal
- Phase 3 (Ongoing): Start strength training 2x/week - muscle burns extra calories 24/7
For a 5 foot 10 male starting at 210, aim for 1-2 pounds weekly loss. Faster than that and you'll lose muscle, making long-term maintenance harder.
What 10% Weight Loss Actually Does
You don't need to reach "ideal" weight for major benefits. Losing just 10% (21 lbs at 210):
- Reduces diabetes risk by 58%
- Lowers blood pressure 10-20 points
- Decreases joint pain significantly
- Cuts sleep apnea severity by 30-50%
I focused on this benchmark rather than some magazine-cover weight. Game changer mentally.
FAQs: Your Real Questions Answered
Q: Is 200 pounds fat for a 5'10 male?
A: It depends entirely on your body composition. At 15% body fat? Probably fit. At 35% body fat? Health risks increase. Measure your waist - if it's over 40 inches, losing some fat would help.
Q: What's the most common weight for 5'10 men?
A: CDC data shows average weight for 5'10" men is around 190-195 lbs. But "average" isn't necessarily healthy - about 74% of US men are overweight.
Q: Can I be healthy at 180 pounds and 5'10?
A: Absolutely. If you have decent muscle mass and waist under 38 inches, many doctors won't bat an eye. My cardiologist says he'd rather see a fit 180 than a skinny-fat 160.
Q: How often should I weigh myself?
A: Weekly at most. Daily fluctuations from water/hormones breed obsession. Better yet: track waist measurement monthly and how your clothes fit.
Red Flags: When Weight Isn't Just Weight
Sometimes unexpected changes signal bigger issues. See your doctor if you experience:
- Unintentional loss of 10+ pounds in 6 months
- Weight gain with swollen ankles or shortness of breath
- Constant fatigue despite "healthy" weight
- New abdominal pain with weight changes
A buddy ignored his weight drop from 175 to 155 at 5'10" - turned out to be thyroid issues. Don't assume every change is about diet.
Maintenance: The Forgotten Skill
Finding your healthy weight range for 5'10 male is step one. Staying there is the real challenge. What works long-term:
| Strategy | Why It Works | My Experience |
|---|---|---|
| 10% "Diet Breaks" | Prevents metabolic adaptation | 2 weeks at maintenance calories every 12 weeks keeps hunger manageable |
| Focus on Minimums | Creates consistency | 3 workouts/week and 100g protein daily = baseline habits |
| 5-Pound Buffer Zone | Allows natural fluctuations | My "red alert" only sounds after gaining 5 lbs over target |
The rigid "I must stay at 165!" mindset made me yo-yo for years. Allowing a 165-170 range removed the panic.
Final Reality Check
Your healthy weight at 5'10" isn't a single number. It's a 10-15 pound range where you feel energetic, blood work looks good, and you're not constantly battling hunger. For most guys, that's realistically between 155-185 pounds depending on muscle, age, and genes.
Chasing six-pack abs at 160 pounds might require unsustainable effort. But reaching a body fat percentage under 25%? That's achievable for nearly every 5'10 male and dramatically improves health.
The scale gives data, not judgment. I wasted years hating that number when I should've focused on how I actually functioned in the world. Now at 172 pounds, I care more about keeping up with my kids than fitting some arbitrary weight chart. You should too.
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