The truth about the weight of tall boys: 160-190cm, your BMI may be perfect

Tall boys are often envied for their "clothing rack" physique, but you may not know that behind those seemingly thin weight numbers lies an astonishing health code. When the BMI value on the physical examination report falls within the standard range, even the doctor will quietly give you a thumbs up - after all, in the altitude range of 160-190cm, those who can accurately control their weight are the hidden "metabolic kings".

1. The formula for calculating the weight of tall people has hidden mysteries

1. The sweet trap of BMI

is to divide the weight (kg) by the square of the height (m). This seemingly fair formula is actually more tolerant towards tall people. Even if a 185cm male weighs 83kg, his BMI is only 24.3, which is exactly at the upper limit of the normal range. But don't rush to be happy, the weight of the skeleton will secretly consume some of the quota.

2. Skeleton Size compensation Rule

For individuals with a wide skeleton and wrist circumference exceeding 18cm, it is recommended to increase the compensation value by 5% -8% on top of the standard weight. Simple self-test method: Use the middle finger ring of the right thumb to grip the left wrist. If the two fingers overlap, it indicates that the skeleton is too small. If they just touch each other, it is considered medium. If they cannot touch each other, it is considered a large skeleton.

2. Misunderstood "thin and tall" health signals

1. Disguise of invisible fat

The situation of excessive visceral fat but slender limbs is particularly common among tall people. Be cautious if your waist circumference exceeds 90cm, as this number will not be discounted due to height. Try pinching the skin folds 3cm away from the navel on an empty stomach in the morning. If the thickness exceeds 2.5cm, adjust your diet.

2. Secret standard for muscle mass

For every 10cm increase in height, the basal muscle mass needs to increase by 1.2-1.5kg to maintain the same metabolic rate. A 190cm male who weighs only 75kg is likely to face the problem of insufficient muscle mass. Self testing method: Can a single leg squat complete 8 standard movements.

3. Exclusive weight management plan for tall individuals

1. Golden ratio of calorie intake

Tall individuals have 15% -20% more resting energy consumption than ordinary people, but do not indulge in it. Daily carbohydrates: protein: fat is recommended to be distributed in a 4:3:3 ratio. The protein intake should reach 1.5-1.8g per kilogram of body weight, which is equivalent to a 190cm man needing 6 eggs or 300g of chicken breast meat per day.

2. Preferred choice of exercise type

Swimming and cycling are more suitable for protecting the knee joints of tall people than running. Moderate intensity aerobic exercise for 45 minutes three times a week, combined with two resistance training sessions, is the most ideal. Special attention: When squatting deeply, do not let your knees exceed your toes, and when pulling hard, keep your back straight.

3. Hidden effects on sleep quality

For people over 185cm tall, the blood pressure to the heart during sleep is 10% higher than that of the average person. It is recommended to choose a customized mattress that is 15cm longer than the standard bed. Avoid drinking a lot of water 2 hours before bedtime and adopt a right side sleeping position to reduce visceral pressure. Instead of worrying about the numbers on the weight scale, tall boys should regularly measure their waist to hip ratio and body fat percentage. Remember, BMI is just one of the reference values. When the third button on your shirt is no longer tight and you no longer gasp for breath when climbing stairs, these are the real health signals your body sends you.