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Healthy weight for men in Australia

A healthy weight is a range, not a single number. Here is how to find yours and what actually helps.

Your healthy range

For adults, a BMI of 18.5 to 24.9 is the healthy range. Multiply that by your height in metres squared to get a weight. Use the calculator for your exact range or see the BMI chart for men.

Beyond the scales

  • Waist: 94 cm or more raises risk, 102 cm or more is high risk. How to measure.
  • Fitness: being active lowers risk even if weight changes slowly.
  • Blood pressure, cholesterol and blood sugar: ask your GP about a Medicare-rebated health check, especially from 45 (or 30 for Aboriginal and Torres Strait Islander men).

Practical steps that work

  • Aim for 30 minutes of movement on most days and add strength training twice a week.
  • Swap sugary drinks for water and keep alcohol within the guidelines of no more than 10 standard drinks a week and no more than 4 on any day.
  • Fill half your plate with vegetables, choose wholegrains and lean protein, and watch portion sizes of takeaway and snacks.
  • Sleep 7 to 9 hours. Poor sleep makes appetite harder to manage.
  • Set a realistic goal such as losing 5 to 10% of body weight over several months.

Where to get help

Your GP can refer you to an Accredited Practising Dietitian or exercise physiologist. Healthdirect (1800 022 222) offers free health advice 24/7, and the Get Healthy Information and Coaching Service is available in several states.