The Most Attractive Body Weight for Your Height Based on BMI

Attractive black man posing in front of a building.
Determining your ideal weight is crucial for looking shredded and attractive.

Get it wrong, and you’ll miss your physique potential.

Too light or heavy, and you’ll slip through the cracks.

There’s a weight formula based on your height that gives the ultimate movie star physique. Let’s break it down.

How BMI Can Help Determine Your Goal Weight

You’ve likely heard of the BMI scale. In fitness, it’s often bashed as useless.

But context is key. BMI can be very helpful to find your ideal weight range.

  • A high BMI from only muscle isn’t that aesthetic or healthy long-term.
  • A very low BMI leaves you looking too slender and weak.
  • Research shows the BMI sweet spot for men is 24-26.

This aligns with the most attractive male movie star physiques.

My BMI Experience to Find the Perfect Weight

I’m 5’10” tall. For me, a BMI of 24-26 is around 170-180 pounds.

Over the past 6 years, I’ve experimented across this BMI range.

My heaviest was 186 pounds (BMI 27). Looked decent but not ideal.

Down to 167-169 pounds, I was shredded but a bit too lean (BMI 23.5).

The MAGIC BMI for me is 25.

Greg O'Gallagher BMI

I’m 177-178 pounds here.

At 175-182 pounds, I’m totally dialed in with sharp muscular definition.

So, use my fitness calculator to find your BMI.

Then adjust your weight for that 24-26 sweet spot.


Shoot for a Waist Circumference of 45% Your Height

Of course, BMI doesn’t measure body fat. So here’s a second method:

Shoot for a waist circumference of 45% of your height while in that ideal BMI range.

For example, at 6 foot tall (72 inches), your waist should be 32-33 inches.

At 5’10” like me, aim for a 31-32 inch waist to look absolutely jacked.

Combine BMI and Waist Size for the Perfect Physique

Getting into that 24-26 BMI range while keeping your waist proportional is the ticket.

This formula gives you the shredded movie star look we all want.

You’ll have the ideal balance of lean mass and low body fat. Your hard work will show.

Women find this combination the most attractive too.

Determining If You Should Lose Fat or Gain Muscle

man finding his ideal BMI

Once you know your goal BMI and waist size, assess where you’re at:

Need to Lose Fat First

If you’re over that 26 BMI, focus on fat loss first through calorie deficit.

As you lean down, your waist will shrink, and testosterone will rise.

You’ll look and feel better.

Stay patient during this cutting phase – it takes time to drop fat in a healthy, sustainable way. But stick with it, and you’ll reveal an athletic, aesthetic physique.

Need to Gain Muscle Next

Guys under 24 BMI often need more mass for that masculine look, even if lean.

You may be all show and no go. Let’s build strength and size!

Gaining muscle requires a calorie surplus and progressive overload training. It won’t happen overnight, but stay consistent.

You’ll pack on slabs of muscle and transform your physique.

Correctly Using the BMI Formula

A few closing notes on BMI:

Looking Big Doesn’t Equal Looking Great

Many guys think they need to get really big. But this isn’t ideal for aesthetics.

A 6-footer does NOT need to be 210 pounds like some claim. Around 190 pounds is money.

Going above 25-26 BMI often just adds unnecessary fat that masks muscle definition. Keep your weight within the ideal BMI range.

Choose Your Physique Goal

Use a BMI of 24 for more of a Brad Pitt fight club look.

BMI 25-26 gives a fuller Greek God physique – think Brad Pitt in Troy.

brad pitt troy muscle

Choose your path! Both look fantastic when body fat is low.

Take Action by Determining Your Current BMI

Use my fitness calculator to find your current BMI. This shows if you need to cut or bulk.

Then, choose your goal BMI – either 24 for a lean, shredded look or 25-26 for a more muscular size.

Consistency will get you there.

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