For a 5'10" male, the ideal weight range is roughly 65 kg to 88 kg, with common estimates around 73 kg (161 lbs), but this varies based on frame, muscle mass, and body composition; formulas suggest a range of approximately 68-83 kg, while a healthy BMI points to around 73 kg.
For a 70 kg (154 lbs) male, an "ideal" height often falls in the range of 170 cm (5'7") to 175 cm (5'9"), as this weight corresponds well with a healthy Body Mass Index (BMI) for those heights, but this varies with body composition (muscle vs. fat) and frame size. Shorter men might be heavier for their height, while taller men might be leaner at the same weight, so a doctor's advice is best.
Whether 80kg is "heavy" for a man depends entirely on his height, muscle mass, and body composition; it could be a healthy weight for a tall man with muscle, but overweight for a shorter man with less muscle, as BMI isn't perfect, with tall men (e.g., 6'0" or 183cm) often finding 80kg in a healthy range, while shorter individuals (e.g., 5'8" or 175cm) might be considered overweight or even obese at that weight.
A person who is 5 ft. 10 in. tall is in the overweight range (BMI is 25 to 29) if they weigh between 174 and 202 pounds. They are in the obese range (BMI is 30 or more) if they are 209 pounds or more.
Sleep deprivation has long been linked to an increased risk of becoming overweight or obese. Researchers found that getting less than seven hours of sleep resulted in weight changes and may lead to weight gain, either by increasing food intake or decreasing energy burned.
A BMI of less than 18.5 kg/m² is considered underweight. A BMI between 25 kg/m² and 29.9 kg/m² is considered overweight. A BMI of 30 kg/m² or higher is considered obese. To check your BMI, type your height and weight into the BMI calculator for adults from the National Institute of Health.
For an adult man, 3,000 calories can be a normal, high, or excessive amount, depending heavily on age, activity level, body size, and fitness goals, ranging from maintenance for very active individuals (like athletes or manual laborers) to a surplus for weight gain or a deficit for weight loss. While younger, very active men might need 3,000 calories to maintain weight, older or sedentary men would gain weight on that intake, as average needs for men are generally 2,000-3,000 calories.
Fat loss is generally healthier as it preserves lean muscle mass, which is crucial for metabolism and overall health. Combine regular exercise (like resistance training and cardio) with a balanced, protein-rich diet, adequate hydration, and good sleep.
Your most consistent and "true" weight is generally in the morning, after using the bathroom and before eating or drinking anything. This provides the most accurate baseline because your body has processed the previous day's food and fluids overnight, resulting in less fluctuation from digestion, water intake, and daily activities. Weighing at the same time, in the same minimal clothing, and under consistent conditions (like in the morning) helps track trends better than weighing at night or randomly.
Normal weight depends on your height and body mass index. If your height is 5'10” and your BMI is 18.5 – 24.9, then 70kg is within the healthy range. For shorter heights, 70 kg may be overweight.
Get aerobic exercise: Most older adults need about 2½ hours of aerobic exercise, like brisk walking, every week. That's about 30 minutes on most days. Endurance exercises like walking, dancing, and playing tennis help your breathing, heart rate, and energy. Stay flexible: Try stretching and yoga.
But over the long term, a person's growth may be affected by not getting enough sleep. That's because growth hormone is normally released during sleep. If someone consistently gets too little sleep (known as "sleep deprivation"), growth hormone is suppressed. Lack of sleep also can affect other hormones.
It depends on your height, muscle mass, and body fat percentage. A 75 kg person who is 180 cm tall with good muscle mass is healthy. A 75 kg person who is 160 cm tall with high body fat might be overweight.
But we can cover the basics here. For a man who's 5'10, the ideal body weight works out to: The most attractive weight: 171 pounds (BMI of 24.5) The most aesthetic weight: 180 pounds (BMI of 25.9)
Understanding the 3-3-3 Rule
Specifically, the rule suggests: Three balanced meals per day. Three hours between each meal. Three hours of movement per week.
What are the signs of overeating?
Get enough B vitamins – B vitamins, in foods such as bananas, baked potatoes, eggs, orange juice, peanut butter, peas, spinach and whole-grain foods, are essential for a fully functioning metabolism. B vitamins help your body metabolize carbohydrates, proteins, and fats, and use the stored energy in food.
How to get your BMI down
Measuring Body Mass Index
It measures weight in relation to height to determine BMI category: Normal weight: BMI of 18.5 to 24.9. Overweight: BMI of 25 to 29.9. Obese: BMI of 30 or higher.
You Might Be Eating Too Little
This phenomenon is called “starvation mode,” and while your body isn't actually starving, it will naturally hold onto whatever calories it receives in an effort to help you maintain your energy balance.
The 30-30-30 rule for weight loss is a simple morning routine: eat 30 grams of protein within 30 minutes of waking, then do 30 minutes of low-intensity cardio (like a brisk walk) to help with fat loss and appetite control, according to this article from Moshy. Popularized by Tim Ferriss and wellness podcaster Gary Brecka, this method aims to kickstart your metabolism, increase fullness, and burn fat by leveraging your body's depleted glycogen stores after sleep, but it's not a magic bullet and works best as part of a balanced lifestyle, note Healthline and this article from bodyandsoul.com.au.
Your most consistent and "true" weight is generally in the morning, after using the bathroom and before eating or drinking anything. This provides the most accurate baseline because your body has processed the previous day's food and fluids overnight, resulting in less fluctuation from digestion, water intake, and daily activities. Weighing at the same time, in the same minimal clothing, and under consistent conditions (like in the morning) helps track trends better than weighing at night or randomly.