6'4", 190 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 6'4", 190 lbs. They weigh nearly the same, but their body fat runs from 6% to 25%, which is why they look so different.
- Height
- 6'4"
- Weight
- 190 lbs
- BMI
- 23.1
- Body fat
- 6–25%
Leaner
Higher body fat
Leaner
Higher body fat
Images are rendered from each person's measured proportions, not photos of them. Tap one to see it full size.
6% body fat
11% body fat
13% body fat
18% body fat
22% body fat
25% body fat
Body measurements for a 6'4", 190 lbs male
Circumferences of men at this size.
Full range
Middle half
Median
Upper body
Chest
38.5″40″
37″42″
Shoulders
45″47″
43″46.5″48.5″
Neck
15.5″16″
14.5″16.5″
Upper arm
12″12.5″
11.5″13.5″
Forearm
11.5″12″
11″13″
Midsection
Waist
33″34″
32″33.5″36″
Hips
38.5″39.5″
37.5″39″41″
Legs
Thigh
23.5″
22″25″
Calf
15″15.5″
14″16.5″
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See every height and weight in the BMI visualizer
Macros calculator for a 6'4", 190 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 6'4", 190 lbs male. Adjust the inputs to match you, then calculate your macros.
Best workouts for a 6'4", 190 lbs male to lose fat & build muscle
These routines are preset for this body type's goal. Change the filters to fit your schedule and equipment, then pick a routine.