You're standing on the scale at the doctor’s office. The nurse slides the little weights over or, more likely these days, the digital screen blinks a number back at you. If you are a 5'7" man, that number often feels like a verdict. But here is the thing: that number is a liar, or at least a very poor storyteller. Honestly, asking how much should a 5 7 guy weigh is like asking how much a car should weigh without knowing if it's a Miata or a Ford F-150.
Context is everything.
Standard medical charts, the ones usually based on the Body Mass Index (BMI), suggest a "healthy" range for a man of this height is roughly 121 to 158 pounds. That is a massive 37-pound gap. If you weigh 122, you’re "normal." If you weigh 159, you’re suddenly "overweight." It’s a rigid, often frustrating system that doesn't care if you spend five days a week at the squat rack or if your "weight" is mostly a beer gut.
The truth is more nuanced. Your ideal weight depends on your frame size, your muscle-to-fat ratio, and your metabolic health. A 5'7" guy with a small frame might look and feel his best at 140 pounds. Meanwhile, an athlete with the same height and a thick, "stocky" build might be a lean, mean machine at 170 pounds, even though the BMI chart would label him as borderline obese.
The BMI Problem and Why It Fails 5'7" Men
BMI was never meant to be a diagnostic tool for individuals. It was created in the 1830s by a Belgian mathematician named Lambert Adolphe Jacques Quetelet. He wasn't a doctor. He was a statistician looking at populations. He noticed that weight increased with the square of height, which gave us the formula $BMI = kg/m^2$.
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For a guy who is 5'7" (about 170 cm), the math is simple, but the application is flawed. If you have a high bone density or a significant amount of skeletal muscle, the BMI doesn't account for it. Muscle is about 15-20% denser than fat. You can be "heavy" on the scale but actually have very low body fat. This is the "overweight but fit" paradox.
Consider a professional wrestler or a CrossFit athlete. Many of these guys stand around 5'7" or 5'8". They often weigh 180 to 190 pounds. According to the chart, they are "obese." But if you look at their blood pressure, their cholesterol, and their waist-to-hip ratio, they are healthier than someone who weighs 140 pounds but has a "skinny-fat" physique with high visceral fat.
What the Experts Say About Frame Size
Dr. George Bray, a long-time researcher in obesity, has often pointed out that "the BMI is a useful but crude tool." To get a better idea of where you should land, you have to look at your frame.
There’s a quick-and-dirty way to check this. Wrap your thumb and middle finger around your opposite wrist. If they overlap, you likely have a small frame. If they just touch, you're medium. If they don't touch at all? You've got a large frame.
- Small Frame: Aim for the lower end of the range (121-135 lbs).
- Medium Frame: The sweet spot is usually 136-148 lbs.
- Large Frame: You might feel most comfortable and healthy between 149-165 lbs.
Lean Body Mass: The Metric That Actually Matters
If you want to know how much should a 5 7 guy weigh for real-world health, you have to look at body composition. This is where things get interesting. Two guys can both weigh 155 pounds. One has 12% body fat—he’s shredded, has visible abs, and high energy. The other has 28% body fat—he has a soft midsection and might struggle with metabolic issues.
The goal isn't just to "lose weight." It’s to optimize your body fat percentage. For men, a healthy range is typically 10% to 20%. Once you go over 25%, you start entering the territory where health risks like Type 2 diabetes and heart disease become real concerns, regardless of what the scale says.
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The Waist-to-Height Ratio (WtHR)
Forget the scale for a second. Grab a tape measure. This is arguably the most accurate predictor of health for men under 6 feet.
Your waist circumference should be less than half of your height. If you are 5'7", that is 67 inches. Half of 67 is 33.5. If your waist is 33.5 inches or less, you are likely in a healthy metabolic state, even if the scale says you weigh 165 pounds. If your waist is 38 inches, it doesn't matter if you weigh 145 pounds—you have too much visceral fat (the dangerous stuff around your organs).
Lifestyle, Age, and the "Normal" Shift
As we age, our bodies change. It sucks, but it's true. Sarcopenia—the natural loss of muscle mass—starts kicking in after age 30. If you are 5'7" and 50 years old, you might weigh the same as you did at 22, but your body composition is likely very different. You've probably swapped five pounds of muscle for five pounds of fat.
Because of this, many doctors now look at "functional weight." Can you carry your groceries? Can you climb three flights of stairs without getting winded? Is your sleep apnea flaring up because of neck fat? These are better indicators than a static number.
Also, don't ignore the "cultural" ideal. In the fitness world, the "aesthetic" ideal for a 5'7" man is often cited around 160-165 pounds with low body fat. Think of actors like Tom Holland or Mark Wahlberg (who is about 5'8"). They aren't "light" by BMI standards, but they carry their weight in muscle.
Real Examples of 5'7" Weight Profiles
Let's look at three hypothetical but realistic guys to see how this plays out in the real world.
Example A: The Endurance Runner
He’s 5'7" and weighs 130 pounds. He eats a high-carb diet and runs 30 miles a week. He’s lean, his resting heart rate is 48, and he feels great. To the BMI chart, he's perfect. To a bodybuilder, he’s "too thin." But for his lifestyle? He’s exactly where he needs to be.
Example B: The Office Worker (Skinny-Fat)
He’s 5'7" and weighs 150 pounds. On paper, he’s in the "ideal" range. However, he hasn't lifted a weight in ten years. He has a "pooch" and thin arms. His blood sugar is creeping up. This guy is actually at higher health risk than someone heavier with more muscle.
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Example C: The Powerlifter
He’s 5'7" and weighs 185 pounds. He’s a tank. He can squat 400 pounds. He has a 33-inch waist but massive quads and a thick back. BMI calls him "Obese Class 1." His doctor, however, sees a perfect lipid panel and great cardiovascular health.
How to Find YOUR Number
Stop chasing a "perfect" 145 or 150. Instead, focus on a range and a feeling.
First, get a DEXA scan or use a pair of skinfold calipers. Knowing your body fat percentage is 100x more valuable than knowing your weight. If you're over 22% body fat, focus on a slight caloric deficit and strength training. If you're under 12% and feel tired all the time, you might actually need to gain some weight (muscle and a bit of fat) to support your hormones.
Second, watch your strength levels. If you are losing weight but your bench press and squat numbers are tanking, you aren't just losing fat—you're burning through the muscle that keeps your metabolism high.
Nutrition Nuances for the 5'7" Man
Because 5'7" is a "middle-of-the-road" height for men, your caloric needs aren't massive, but they aren't tiny either. A sedentary 5'7" guy might only need 2,000 calories to maintain his weight. An active one might need 2,800.
The biggest mistake? Cutting calories too low. When a 5'7" guy drops to 1,500 calories, his testosterone often takes a hit. You become "hangry," your libido drops, and your gym sessions become pathetic. It’s better to eat more and move more than to starve yourself into a lower weight category.
Actionable Steps to Optimize Your Weight
If you are currently unhappy with your weight at 5'7", don't just go on a random diet. Follow a structured approach that prioritizes health over the scale.
- Measure your waist today. If it’s over 35 inches, your primary goal should be fat loss, regardless of what you weigh.
- Start a resistance training program. Muscle is the "organ of longevity." The more you have, the more you can weigh while staying healthy.
- Prioritize protein. Aim for roughly 0.8 to 1 gram of protein per pound of target body weight. This protects your muscle while you lose fat.
- Ignore the "Ideal Weight" charts. Use them as a very loose boundary, not a goal. If you feel good, look good in the mirror, and your bloodwork is clean, you've found your number.
- Focus on "Non-Exercise Activity Thermogenesis" (NEAT). Basically, walk more. 10,000 steps a day does more for a 5'7" guy's weight management than two grueling HIIT sessions a week.
The "perfect" weight for a 5'7" guy isn't found in a textbook. It’s found at the intersection of your genetics, your activity level, and your personal goals. Whether that’s 135 or 170, the most important thing is that the weight you carry is functional and supported by healthy habits.
To move forward, stop weighing yourself every morning. Switch to once a week, under the same conditions, and use a tape measure alongside the scale. If the scale stays the same but your waist size drops, you are winning. That is body recomposition in action, and for most men, it's a much better goal than just hitting a random number on a plastic box.