You Might Not Be Overweight—No Need to Diet!
Lately, it’s become all too common to hear men at the gym grumbling: “Is this scale broken? How did I gain another kilo?!” Before you angrily hurl your dumbbell at the scale, hold on—you might not need to lose weight at all.
Social media’s unrealistic “ideal body” standards have triggered unnecessary body anxiety in countless men with perfectly healthy builds. In reality, the healthy weight range is far broader than most people think.
1. Is Your Weight Really Too High?
① Standard Weight Formula
For men:
Standard weight (kg) = Height (cm) – 105
For example, a man who is 175 cm tall has a standard weight of around 70 kg. However, a ±10% fluctuation from this number is still considered normal and healthy.
② Body Fat Percentage Matters More Than Weight
Muscle is about three times denser than fat. If you work out regularly, your weight might appear “high,” but your body fat percentage could be well within the healthy range. For men, a healthy body fat percentage falls between 15% and 18%. You can measure it using calipers or a smart body composition scale.
③ Waist Circumference Is the Real Health Indicator
Men should start paying attention if their waist circumference reaches or exceeds 90 cm—this is a key sign of dangerous visceral fat accumulation. To measure accurately, wrap a soft tape measure around your waist at the level of your navel.
2. Standard Weight Ranges by Height Group
① Under 160 cm
Healthy weight range: 50–58 kg
Men in this height category shouldn’t chase the exaggerated “V-taper” physique often glorified online. Focus instead on maintaining a balanced, proportional build. Excess weight here can put extra strain on the knees.
② 160–175 cm
Healthy weight range: 55–70 kg
Men in this range are especially prone to unnecessary dieting. Remember: a BMI between 18.5 and 23.9 is perfectly normal—there’s no need to force weight loss.
③ 175–188 cm
Healthy weight range: 70–85 kg
Taller men naturally carry more mass. As long as your body composition is healthy and your waistline stays under 90 cm, your weight is likely just fine.