What's concerning in America is that almost everyone is overweight, obese, or borderline overweight. The pandemic has greatly highlighted how dangerous it can be to be overweight or obese.
If you have debt and/or dependents and are overweight or obese, I highly recommend you get an affordable term life insurance policy. You can get free quotes from Policygenius, where both my wife and I got matching 20-year term life insurance policies during the pandemic.
As I grow older and now have two kids to raise, I've found myself slowly gaining weight as well. As a result, I'd like to use this post as motivation for all of us to get in better shape!
Besides going through my new year financial checklist every year, I also like to see a doctor at the beginning of the year as well. I figure worst case, if I get extremely unlucky and get cancer, the most I'll live with the disease untreated is 364 days.
I also spend about $9,120 a year on insurance premiums for a “silver plan.” $760/month seems like a lot for a guy who is relatively healthy. So I figure I might as well get at least something out of it while helping subsidize some of my brothers and sisters who pay less.
Most People Are Overweight, Borderline, Or Obese In America
According to the National Institute of Diabetes and Digestive and Kidney Diseases, 35.7% of adults are considered to be obese. 6.3% have extreme obesity. While 74 percent are considered to be overweight or obese! These statistics are crazy and have me worried about my own weight.
One of my goals is to get down to 163 lbs from 168 lbs. I've always felt that 163 lbs or less was a reasonable weight for someone 5'10”. 163 lbs makes me look and feel good. After all, isn't how you feel what matters most?
163 lbs isn't exactly light, but I'm athletically built given my legs and calves are larger than average due to playing so much tennis. Lighter weight means better performance on the court and less stress on the knees. I discovered I had a torn left meniscus about six years ago.
So imagine my surprise when my Ear, Nose, & Throat doctor told me nonchalantly during our conversation about sleep apnea that I could lose a few pounds!
I asked her whether there was a strong correlation with sleep apnea/snoring and weight gain, and she said absolutely. “The typical profile of someone who snores and has sleep apnea is a 50+ year old male who is overweight. Left untreated, sleep apnea is linked to heart disease, cancer, and memory loss. There's no direct link between sleep apnea and such problems, but there is definitely a correlation.“
Borderline Obese
Concerning! She asked for my height and current weight to punch into a BMI calculator. I came out at 24.2. She said a BMI above 25 = overweight. And anything above a BMI of 30 is obese.
I was shocked! She went on to say that I should shoot for a BMI of 20. We went through the calculator to figure out how much a 5'10” male should weigh with a BMI of 20, and it came out to 140 lbs! WTF? I haven't been 140 lbs since I was in the 7th or 8th grade!
When I told her that 140 lbs sounds ridiculous, she responded, “The problem with living in America is that we have a warped sense of what looks like healthy weight. Most Americans are overweight.“
I agreed with her about perception equaling reality, and told her that instead of trying to shoot for 163 lbs, I'm going to try and get down to 155 lbs (22 BMI) instead per her suggestion. I remember being ripped in high school at 155 lbs, so why not unwind 20 years of fat accumulation to help cure sleep apnea and all its associated problems!
She sardonically responded, “Good luck! You've got to change your lifestyle, and that's no easy task.“
For those wondering, my doctor was female, and around 5'3″ tall, 125 lbs = 22 BMI.
Everybody Check Your BMI
If you care about your health, you should check your BMI index by punching in your height and weight in this BMI calculator from the National Heart, Lung, and Blood Institute.
What I realize from the chart is that my doctor misspoke. 25 or greater is characterized as Overweight, not Obese. But I'm not sure being “borderline overweight” makes me feel any better because being called “borderline obese” makes me more motivated to lose weight.
BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = 30 – 39.9
Morbidly Obese = 40+
For a healthier life, my doctor recommends everybody shoot for a 20-22 BMI.
Shooting for a 20 BMI is particularly important for those who suffer from, or have a history of, or don't want to get:
- type 2 diabetes
- heart disease
- high blood pressure
- nonalcoholic fatty liver disease (excess fat and inflammation in the liver of people who drink little or no alcohol)
- osteoarthritis (a health problem causing pain, swelling, and stiffness in one or more joints)
- some types of cancer: breast, colon, endometrial (related to the uterine lining), and kidney
- stroke
- memory loss
Besides all the health benefits of being thin, here are the financial benefits I've thought of:
- No need to buy an economy plus, business class, or first class airplane ticket
- Sitting in an economy car will feel like sitting in a S550 Mercedes
- Health insurance premiums are cheaper
- Life insurance premiums are cheaper
Ideal Weight Chart For Men
For those who are too lazy to click on the BMI calculator and punch in two digits, here are two ideal weight charts for men and women based on a BMI of between ~21-25.
* Definition of medium-frame: Your middle finger and thumb just touch when you hold your wrist. You are large-framed if your fingers do not touch. You are small-framed if your fingers overlap.
Ideal Weight Chart For Women
Need To Hear The Truth To Change
It's hard to face the truth that I'm borderline overweight/obese, but I had to hear it straight from the doctor's mouth. We weren't even talking about my weight when she slipped it in that I could lose a few pounds.
The difficulty of getting to a 20-22 BMI in America is that life is way too easy here. Food is cheap. We are bombarded with sugar and diary products. An easy life is also another reason why so many of us don't bother to save or invest as much for our future. We wait until it's too late to create our mid-life crisis fund or save for retirement.
I'm not sure all our medical advancements can bail us out when we start contracting diseases related to obesity. I surely don't plan to find out. I've revised my 2016 weight loss goal to 155 lbs from 163 lbs. I don't want to die young!
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Your ENT doc is wrong, Obesity is 30 and up, not 25. Your weight is normal under 25 and 25.1-29.9 is overweight. You’re not fat.
Is not overweight a euphemism for fat? Many people would say 25.1-29.9 BMI is considered fat.
Just a reminder for anyone reading this article and worrying: BMI is an archaic, BS metric that nobody should take seriously. It does not account for enough factors
I am 6’2 195lbs which gives me a BMI of 25 – Overweight.
What that “overweight” BMI doesn’t tell you is that at 6’2 195lbs I have 10.7% body fat, 120 over 70 blood pressure, and perfectly normal cholesterol levels. I’ve also had pulmonary testing done and had very positive results.
BMI is absolutely nonsense and is not a solid indication of your overall health.
If you are male and have anywhere from 8-24% body fat, good blood pressure, decent cholesterol, and good pulmonary function you are perfectly healthy. For women that body fat percentage should be between 20-35%.
Yup BMI is a horrible metric of measuring obesity. If you are perfectly average shape and athleticism it is directional but that is about it. Body fat % is a much better metric. Every single NBA athlete measure obese by BMI
Yes, everybody is case by case. These are just ideal weight guides. Talk to your doctor and look at yourself with honest eyes.
When the most fit athletes in the world all measure obese it doesn’t work, sorry, it’s always been a horrible metric. Someone with long legs and short torso will weigh less than the reverse. Muscles will weigh more than flabby skin. BMI works fairly well for average body shape and average athleticism and that’s about it
There are also metrics out there that are just as simple as BMI that are better.
Mind you, these are not perfect, but things like RAI (Relative Adipose Index), Hip-to-Waist Ratio, and RFM (Relative Fat Mass) can give you a quick and better idea of the health of your body composition than BMI.
For the best results I would suggest using a body fat calculator that uses multiple body measurements such as hip, waist, neck, wrist, and ankles. Then do a caliper test for body fat. And finally, if you want to really go for it – spend $50-120 to get a dexascan.
If you average out the results of all three of these you will have a solid idea of your BF%.
And body fat percentage, as well as the other metrics I mentioned (blood pressure, cholesterol, etc…) are much more important in determining overall health.
You can also try determining BF% by eye if you are male. It is harder for women because it’s hard to determine the amount of fat naturally stored in the breasts and butt.
But for guys here is a simple rough guide to knowing your body fat percentage.
35+ Large gut with no muscle definition in any part of the body even when flexing.
30-34.9% Some gut, same lack of definition. Might show some definition in specific areas if flexing.
25-29.9% Noticable belly, but nothing that makes finding shirts that fit hard. You will likely be able to see a noticable bicep when you flex, but your back, chest, shoulders, and legs will not show any definition. This is where most guys fit.
20-24.9% Back may begin to show definition when flexing, but not much.
15-19.9% This is where your muscles will begin to show definition even when you are in a relaxed state.
10-14.9% Below 15% is where you begin to have visible abs. The closer you get to 10% the more shredded you look. 10-12% is right around where you see most fitness models. You will have visible veins when you hsve a pump from the gym and the closer you get to 10% the more likely you are to gave the visible bicep vein even when not pumped.
Below 10% this begins to be body builder territory. 8-10% you can find in a few top end athletes. Muscle definition is off the charts and you can begin to see the striations in individual muscles such as the chest and shoulders.
At 5-8% you are ready to step on a stage, or just a few weeks out from being contest ready.
The lower the percentage in this brscket the more striations you will see in more places. You begin to see striations in the back, and legs, and you can even see the “graininess” of the muscles. This is NOT a healthy body fat percentage. Most people feel like they lack energy once they dip below 10% and it is difficult to maintain. Professional Bodybuilders even only hit those 5-7% ranges the week of the shows and they have all sorts of crazy methods to do so. Usually within the week after a show they are back up over 10%. Oh, and because of their lean muscle mass, every IFBB pro is more than morbidly obese, even at dangerously low BF% according to BMI.
Hope this information helps.
I (respectfully) disagree. I am a former US Navy Officer and understand that the BMI may not adequately capture a true health picture. However, there are a number of medical reports that identify a strong correlation between Body Mass Index Metrics (Overweight & Obesity) as a precursor to a number of preventible illnesses. Case in point, I am 5’9″ and previously weighed 177 pounds. By reducing my weight to 155 pounds (via exercise and a modified diet), a number of my personal health markers improved significantly, including the elimination of the hip pain I was experiencing. Personal accountability is key.
Re: “She asked for my height and current weight to punch into a BMI calculator. I came out at 24.2. She said a BMI above 25 = obese.”
As flawed as BMI is, it sounds like she simply gave you faulty info. BMI over 25 is generally considered to be overweight, not obese. BMI over 30 is considered to be obese.
My brother has gained weight ever since he started his graveyard shift, his height is 5’9 and he weighs 160 pounds, but we always thought that his weight is average. I’m glad that I’ve read your article, I never knew the importance of checking BMI to determine whether your weight is reasonable for your height, therefore I’ve concluded that there’s a huge possibility that my brother is a borderline obese. If that’s the case, I’ll encourage him to look for a program that will help him lose a couple of pounds.
It made sense when you shared what your doctor said about how most Americans are overweight, which can make it hard to quantify our own health due to warped perceptions. Ever since my last birthday, I’ve been wanting to take better care of myself to ensure I can have a long and healthy life. I’m glad I read your article because now I can check my BMI and start looking for some healthy lifestyle hacks to improve it!
It’s really amazing how people of different body types can fluctuate so much in their ideal weight. I’m just over 5’10, and if I weighed 163 lbs I would be practically emaciated. My ideal weight is around 210 lbs. I lift weights and I have a very large build. I guess one man’s “obese” is another man’s fit. Right now I am 270 lbs (which is very overweight for me, yes) , and I have a 38 inch waist with around 33% body fat. At 210 I would be pretty lean! My goal is get down to 15% Body fat or 210 lbs. Whichever comes first.
You are NOT overweight. You are if anything probably AT a healthy weight. 155lbs and 5 10?
That is nuts…unless you want to be skin and bone.
I am borderline OBESE according to both the BMI and a former doctor (who coincidentially was also a young woman). Other physicians have mocked the BMI to me.
The last physician I saw…when I asked if I needed to lose weight said “not really”.
Could I lose weight? Yes. I calculate I should be 12 – 15 lbs lighter.
But I’m mostly muscle and weigh 200lbs (male).
The originator of BMI in the 1800’s says it should not be used to calculate health. It was taken on by the insurance industry because it is an EASY metric that can standardize comparisons across all policy holders. It has the added benefit of driving up premiums since they can point to a potential life insurance policy holder as above optimum weight.
So I wouldn’t lose any weight…unless you really are ‘skinny fat’….little muscle etc. Diet and activity is much more important.
Hell yeah I’d like to lose a few pounds…but bordering on OBESE? You’d laugh if you saw me and had that on your clipboard. This stuff is basically junk science.
Glad you got a wakeup call, but the BMI is simplistic, anarchronistc, mathematical rubbish. The hip-waist ratio is far more modern and informative as it accounts for muscle/fat volume. A BMI of 20 is simply not going to happen unless you’re small framed, a cigarette smoking celebrity/model, a lazy skinny-fatster or an active skinny non-fatster athlete. It is a marginal edge bested only by anorexics/bulimics. That being said, all cause mortality is lowest between 20-25 but you have to read between the lines because being skinny-fat at 20 or overfat at 25 isn’t what the take home message ultimately is.
For the majority of Americans the absolutely easiest way to get into shape for the long-term is to eat only in an 8-hour window and fast the other 16-hours along with high intensity exercise once a week. That will build muscle and decrease metabolic syndrome. It cannot get any simpler or easier, so if one fails at that then they have psychological issues that need to be addressed first. Not all are purely mental; there are physiological dysfunctions that reinforce the failure, but I digress.
I echo the many comments of how erroneous BMI can be as an indicator of obesity. Secondly, your doctor came across as…how shall I put it…a little belligerent? 140 lbs. at your height is ridiculous. You would look emaciated. I am 5’7″, 140 lbs. at 9-10% bodyfat. I think you are right, at your height, 155 lbs., you probably would be pretty ripped. NYT has a good article today on losing fat and increasing muscle. Lifting, tracking calories and eating a high protein diet (track your macros). Also look up “If it fits your macros” (IFIYM). That in combination with your tennis will easily accomplish your goals. I don’t know where your doctor gets off saying “Good luck.” Take it as a challenge. It’s not about luck, just change diet and workout. BTW, I lost 25 lbs and my wife says I still snore like a freight train so go figure (but I sleep like a baby).
“I am 5’7″, 140 lbs. at 9-10% bodyfat. I think you are right, at your height, 155 lbs., you probably would be pretty ripped.”
This alone shows everything wrong using only one type of measurement, or few. I am 5’10 and was at 160 lbs, body fat of 3%. This was purely sitting on my butt at a computer eating 3-5 times a day(yay metabolism). My bone mass isn’t much, at best medium. At 168 lbs after a week of weight training and protein/carb shakes, I was 8% body fat and was no longer consistently fatigued from jobs other heavier people would do normally. After two more weeks I was 178 and 11% body fat. In three weeks I gained 8% body fat(really not much considering my growth in power with every muscle possible in a mediocre gym), and only 18 lbs. I never felt better. I hope this reaches future people and the original poster, you don’t need to worry about numbers on some unscientific scale. If you are overweight, you will see it, you will feel it, and same for underweight. You should know your basic well being more than you’re doctor. My BMI says I have been obese since 14 to 23 years of age, with a body fat percentage of three. Please, throw that all out the window and really start to evaluate yourself. Not everything requires numbers, that’s just a somewhat humble wall to cave behind, reassuring yourself of what is correct.
I am obese and need to lose weight, and I am working on that. However, using BMI as the sole indicator of health is potentially dangerous, especially if you think just because you are thin or your BMI is normal you don’t have any health issues. MY BMI is 30+. Yet my resting heart rate is in the 40’s. My blood pressure is dead spot normal. My blood work during my last physical was outstanding and all within healthy parameters. Yet should I go ahead and ignore my weight? I have a friend who is right on his BMI. He’s now got a host of issues that didn’t appear until he got older (40’s) and he ignored many of the early indicators for the most part because high blood pressure and other ailments were fat people’s disease and he wasn’t fat.
My point is not to consider the BMI being in range as a pass on verifying you are otherwise healthy, no more so than I should consider all my good indicators as a reason not to lose weight.
Do you think your hearth rate and your health would be better at a BMW under 25? If so, then go for it.
That was my decision to go for a 22 BMI if there is a chance I can reduce my sleep apnea. B/c I never had sleep apnea with a 22 or under BMI.
I’m a 5’7, medium framed, 220lb male, and my BMI is 34.5.
Apparently I’m very obese—that explains my love of fried foods and sugary snacks.
Realistically, BMI tends to be off for the short (like myself) and the very tall. However, I realize that my weight has had an upward trajectory since my early twenties and it will not stabilize on its own.
Hopefully this year will be the year I decide to take action.
Is your ENT doctor at her ideal weight? Would be interesting to know. There are plenty of fit doctors, but I’d guess that the percentage is only marginally higher than the average population.
As you mentioned, I think your running calves from tennis puts you over the scale, but it doesn’t mean that you are overweight.
She is probably a 22 BMI, so no.
I agree with a lot of the comments that an athletic body will appear fat or borderline fat using the BMI. I look at my husband (who also has sleep apnea) and he would be borderline fat based on the table above, yet he has less than 10% body fat.
For the record, I’m 5’1″ with 19 BMI and it STILL sucks to sit in economy!
Thanks for dashing all our hopes of luxurious economy travel!
Hey Sam, is that YOU (head) in the picture dancing with the ladies on the beach??…. you scallywag!
Look into Bod Pods. It’s relatively inexpensive is fairly accurate. Better than using BMI and not as intense as DEXA scanning.
Interestingly enough, its is not a high BMI that results in the noted diseases (and associated disabilities). However, food is the root cause that results in a high BMI and noted diseases.
As for working out, it is extremely important for an overall good health. But you don’t need it to maintain weight if you eat healthy. Point in case, if you would only eat whole foods (plant based), you physically cannot overeat, as you body will regulate your intake.
But, as soon as you eat anything processed (this includes oils, sugars, milk, etc.) you will through off this natural regulation and are slated to eat more than you need and gain weight. Nature is really simple that way.
So, off to the grocery store and only buy from the fruit and vegetable section, with some extra’s such as nuts, seeds, legumes and whole grains. Your body will thank you (your doctor probably not so much as he/she will loose repeat business).
Sam,
Many commentators have pointed out the flaws in the BMI calculation (mainly, not differentiating between muscle mass and fat mass). There is a better metric that you can use with just a few more simple measurements (using a tape measure): the US Navy Body Composition Assessment.
For men, there are 4 inputs to the Navy BCA:
-height
-weight
-circumference around the neck (measured with a tape measure)
-circumference around the abdomen (measured with a tape measure)
For women, there are 5 inputs to the Navy BCA:
-height
-weight
-circumference around the neck (measured with a tape measure)
-circumference around the waist (measured with a tape measure)
-circumference around the hips (measured with a tape measure)
Here are some websites with a calculator and information behind the method:
The output of the Navy formula is actually an estimate of body fat percentage, without having to use any special sensors or make any cumbersome measurements. It’s not perfect, but I think it is superior to the BMI. The circumference measurements add a lot to the story of just height and weight.
Arnold Schwarzenegger had a BMI of 33 as Mr.Universe in 1967.
Based on your judgement, do you think he is out of shape?
Use your common sense and logic to make better choices.
My healthiest weight is probably around 135, but I only hit that weight when I’m weight lifting intensely. Usually, I’m closer to 125-130 which is indicative of me being lazy and only focusing on cardio. I’ve always thought of myself as medium framed, but according to your description, I’m actually small framed. Maybe I should take that into account.
BMI, is ridiculous. The only thing that should be considered is body fat. Using BMI, each and every bodybuilder who takes the stage is considered obese. At less than 3% body fat….I dont think so. If you are really that concerned then go get your Body fat measured. If as a male you are in the 20% range then you should probably lose a few. I think ~12 to ~15% is ideal Depending on personal preference and body composition you can probably go up to ~17.
Body builders are not the normal population. I can’t disagree with body fat %. It’s just harder to measure than stepping on a scale.
Go to a nutritionist for 3 months. They will measure your body fat. Get to your goal and take a picture. Use that as a baseline going forward. The eyeball test will be mostly accurate after that.
I’m 6’5, medium framed, and I can tell you it would be physically impossible to get to 200 lbs without losing a significant amount of muscle. The last time I had my body fat measured my non-fat mass was estimated at 207 lbs. Doctors are typically very bad at nutrition and body composition. I was told in high school I was overweight by our family doctor, mind you, I was a high school wrestler and had visible abs and serratus muscles at that time. The statement was so ridiculous I switched doctors.
It all comes down to processed sugar. I’m an American that has spent 20 years in Asia. I’m slightly over 6’ and weigh 178lbs on a normal day. I’ve maintained this weight since I started going to the gym over 20 years ago. I also eat a very “Asian diet” because, well, “When in Rome….”
That said, when I go back to the USA, or other “Western” countries, I balloon up to well over 180lbs even though I maintain my 3 – 4 day workout routine. As a matter of fact, I just returned from a trip to Australia and I’m currently weighing in at 182lbs. Why? Well, as I was sitting there eating the hotel breakfast buffet and dawned on me… “It’s impossible to escape processed sugar here!”
In the US, UK, AZ, CAN it’s virtually everywhere. You cannot escape it. It’s in the bread, the processed juice, yogurt, the cereal, the processed meats, pizza, canned and frozen food, it’s everywhere!
It’s not just hotel buffets either. If you grab lunch out it’s everywhere as well as in your dinner. The sugar industry is a seriously robust industry in the West, because they have made sure they’ve embedded themselves in everything you eat.
Now you might say, “But what about Asia?” Well, it is true that Asians like their sugar kick, too, but from my experience, it’s not at all as deep and pervasive as in the West. If you were to go to a Japanese hotel breakfast buffet you could easily avoid processed sugar. Yes, you’d get sugar from rice and fruit, but the science says that all sugars are not equal and by the looks of people in the West, that science must have an awful lot of truth behind it.
Lastly, I was watching TV in Australia. They had a show on and it was showing many images of Australians in the 1970’s and everyone was stick (some might say sickly) thin–as you’d imagine an English person to be. The English were never a big people. They weren’t tall like the Scandinavians or balky like the “Russian bears.” The United Kingdom is a temperate climate and the people reflected this… but not anymore! Australians are HUGE, and not only tall, but fat, too. British residence may be even more so now, too. This has to make one think, “What the hell is going on?”
I saw many people working out in Australia, too. So many people running and doing many things but still their bodies do not reflect their bloodlines. An Englishman (or Australian for that matter) from the early 20th century would not recognize their own people. They would think the world had gone mad as they sipped their tea and looked astonished at the transformation.
As someone with mainly British roots, I’m sure those early 20th century Englishmen and women would look at my 6’ and 178lbs frame and think, “Good lord, the man is a brute!”
I couldn’t agree with you more about escaping processed sugar. I felt the same way with dairy. But in Asia, it’s so easy to eat less sugar and dairy.
It’s hard not to eat a cookie when a big jar of cookies is staring us in the face every day!
It can be difficult to maintain a healthy lifestyle while working a full time job. You tend to eat poorly, exercise less and importantly don’t sleep enough. I’m your height and went from 170lbs to 162lbs over the past 3 months since I was not working and could focus on exercise and eating well. I’m back at work and am hoping not to give back all my hard earned gains.
All the more reason to build your passive income sources and say goodbye to your 9-5 gig!
It’s funny, but I thought I’d get in the shape of my life not working. But I haven’t. We have to change our lifestyles. And, using work as an excuse is a poor excuse to not stay in shape, even though work doesn’t promote fitness!
Time to work as a physical trainer! :)
“According the “WHO”, (World Health Organization), a BMI of 25 is considered overweight, regardless of gender/age. Most people will discover that they are overweight or even obese, when calculating their BMI in the usual way, although in actual fact they are not. A result of this kind could make you very unhappy.”
Try this calculator instead – https://www.smartbmicalculator.com/
Most people, when they hit the ideal BMI will feel weak, could be more prone to illness/sicknesses. And, they will be judged as being too skinny, according to the “norm”.
Thank you for the calculator. I can’t tell you how much I love this. In my mind I am about 15 pounds over weight, however, at my ideal weight of 140 pounds (I am 5’6″), I had a difficult time maintaining and trying to lose additional weight without sacrificing my whole being. For months I tried to lose just 5 more pounds with no success. At the time I exercised 6 times a week, incorporating lifting weights and running long distances on the weekend to no avail. Then I realized I was good where I was.
This makes me feel so much better, especially since I am overall healthy. My cholesterol is fine, blood pressure is low and I exercise a few times a week and attempt to eat salads and healthy most of the time. Everything in moderation!
That being said, I am going to try to lose a few pounds by summer, but maybe not to the extreme as I did in the past. Thanks!
Yeah – I agree – I think you are fine the way you are based on what you said, working out regularly, cholesterol/blood pressure being fine, etc.
I used to weigh what was recommended by the “old school” BMI calculations, by working out to the “extreme”, and eating small portions, etc. But, frankly, after doing all that, from personal experience, I got more prone to sickness and looked like I was still in high school (I’m in my 40s). Fast forward, being ~10-15 pounds over (but eating right and exercising often), I feel the best I’ve ever been :).
A few pounds (~5) may sound right – but nothing too extreme.
BMI is only useful from the population perspective. On individual level it’s a totally meaningless number.
I am 5’10 and 190lbs on a large frame. At my lowest ever i was 173lbs and that was not “pretty”.. i looked sick.
Fat % measurement is by far a more accurate standard.
At 190 lbs, do you feel you are in ideal shape?