6'3", 250 lbs Male: What It Looks Like, BMI, Macros & Workouts

These are 6 real men from the US Army's ANSUR II body survey, all at about 6'3", 250 lbs. They weigh nearly the same, but their body fat runs from 18% to 30%, which is why they look so different.

Height: 6'3"
Weight: 250 lbs
BMI: 31.2
Body fat: 18–30%

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Images are rendered from each person's measured proportions, not photos of them. Tap one to see it full size.

Body measurements for a 6'3", 250 lbs male

Circumferences of men at this size.

Full range Middle half Median

Upper body

Chest

45.5″47″

44″46.5″49″

Shoulders

49.5″51″

48.5″50.5″54″

Neck

16.5″17″

15.5″17.5″

Upper arm

14″15″

13.5″14.5″17″

Forearm

13″14″

12.5″13.5″15″

Midsection

Waist

41.5″43.5″

40″42.5″44.5″

Hips

44″45″

43″44.5″47.5″

Legs

Thigh

27″28″

25.5″27.5″31″

Calf

16.5″17.5″

15.5″17″19″

Similar sizes

6'2", 250 lbs male 6'3", 240 lbs male 6'1", 250 lbs male 6'2", 240 lbs male 6'3", 230 lbs male 6'4", 260 lbs male

See every height and weight in the BMI visualizer

Macros calculator for a 6'3", 250 lbs male

Strongr Fastr sets two daily targets, calories and protein, and leaves fat and carbs flexible: fill the rest of your calories with whichever you prefer. These are the starting targets for a 6'3", 250 lbs male. Adjust the inputs to match you, then calculate your macros.

Goal

Fat loss Recomposition Build muscle

Age Activity level Diet

Calories a day

2,200

Protein a day

219g

876 cal from protein 1,324 cal from fat & carbs, your choice

Split the fat and carb calories however you like: more carbs, more fat, or anything in between.