Men: The intelligent way to reach a healthy weight


There’s a wrong and right way, and then there’s the intelligent way to everything. This even includes attempting weight loss. However, men do have an advantage over women when unpacking pounds. Men have an easier time losing weight and lose it faster than women. Thanks to their body composition, men have more muscle mass and a higher rate of metabolism burning more calories per pound of body weight. 

In addition, since men carry extra weight in their midsection, called visceral fat, this metabolically active fat burns more calories. On the other hand, women tend to have more subcutaneous fat – a metabolically inactive form of fat – found on the thighs, buttocks, and hips, which burns fewer calories. 

So, since men already have a better start to weight loss, what else should they know about reaching a healthy body weight?  Keep reading to find out.

Ideal healthy body weight range for men

A man’s ideal weight range varies depending on a man’s height and frame size. It’s essential to determine what weight range is best. Why is this important? Some men may believe they are already at a healthy body weight when they are not. Excess body weight has many downsides affecting a man’s health and well-being. Overweight to obese men are more at risk for chronic health problems such as type 2 diabetes, heart disease, chronic kidney disease, and arthritis. 

Here is a reliable weight range calculator for men to figure out what body weight is appropriate for them:

  • For the first five feet of height, a man should weigh 106 pounds, plus or minus 10 percent, depending on his frame size.  Men with a small frame should subtract 10 percent from this number, and men with a large frame should add 10 percent. Then, for each inch over five feet, a man should add 6 pounds for each inch.  For example, a man five feet ten inches tall should weigh approximately 166 pounds or between 150 pounds to 182 pounds, depending on their frame size. 

Is there a specific diet plan for men to follow?

The evidence on what dietary plan is best for weight loss for a man is conflicting. Since a person’s food choices are the biggest driver of weight loss, it makes sense that reducing calories will be necessary for weight loss. It is recommended that men should not go below 1500 calories a day.  The ideal range is likely between 1800 calories and 2200 calories, depending on their physical activity level, age, and current body weight. 

Men should not be tempted to cut calories too drastically as that can backfire, causing men to become hungry and ultimately overeat. 

There is no one diet plan recommended for all men. Each man is unique depending on their individual caloric and medical needs. Whether a man follows a Mediterranean Diet, high protein, vegan, or low-carbohydrate, studies have shown most diet plans are not any better than others. The best diet plans advise eating a wide variety of food, eating regular meals daily, cutting out highly-processed foods, and having a good protein source at each meal. 

Best exercise plans for weight loss for men

Men should focus on three main areas for overall physical fitness: aerobics or cardiovascular health, strength training, and flexibility. 

Aerobic exercise involves getting the heart rate elevated above normal when at rest. Men should consider some of the best aerobic exercises which include brisk walking, hiking, jogging, bicycling, swimming, or boxing.

Strength training or weight lifting helps maintain muscle mass as men age. The more muscle mass a man builds, the more calories he will burn, even at rest. Adequate muscle mass also maintains adequate strength, builds bone mass, improves balance, and protects men from obesity, diabetes, and heart disease while keeping hormone levels, such as testosterone, functioning properly. 

Men often skip working on flexibility yet, this is just as important as aerobics and strength training. Good flexibility reduces stress on tight muscles, prevents injuries, maintains better balance, and helps men to relax, lifting their mood.

Cut back on alcohol intake

Sorry guys, but drinking alcohol contains seven calories per gram. So an occasional drink, or following the standard rule of moderation or no more than two drinks per day, is a good way to still have your favorite alcoholic beverage without overdoing it or taking in too many calories. 

What about medications for weight loss?

In recent years, well-documented studies of new weight loss medications appear promising for people who struggle to reach a healthy body weight. However, many of these medications can be pricey. Therefore, depending on a man’s insurance plan often dictates whether a man will be able to use them or not. Some medications will also require proof that a person has attempted weight loss before being approved. 

Men should discuss this option with their healthcare provider for advice on these medications.


Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911. 

Men: The intelligent way to reach a healthy weight
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Dr. David B. Samadi

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Dr. David B. Samadi