You're standing on the scale. You look down. The number flashes back at you, but it doesn't tell you if you're actually healthy or just heavy. It's a common frustration. For a guy who stands 5'7", that number on the scale carries a lot of weight—metaphorically and literally. But honestly, the answer to how much should a 5 7 man weigh isn't a single digit. It’s a range, and a pretty wide one at that.
Health isn't a math equation. It's more like a messy, complicated biological puzzle.
The Standard Answer: What the Charts Say
If you walk into a doctor's office, they'll probably pull up a Body Mass Index (BMI) chart. It’s the old-school way of doing things. Based on the National Institutes of Health (NIH) guidelines, the "normal" weight range for a 5'7" adult male is roughly 121 to 159 pounds.
That’s a 38-pound gap.
A guy at 122 pounds looks vastly different from a guy at 158 pounds. One might look like a marathon runner; the other might look like a linebacker. Both are technically "normal." BMI is basically a height-to-weight ratio. It doesn’t know if you’ve been hitting the squat rack or if you’ve been living on the couch. It treats a pound of lead and a pound of feathers the same way.
Breaking Down the BMI Categories for 5'7"
- Underweight: Anything below 118 pounds.
- Healthy Weight: 121 to 159 pounds.
- Overweight: 160 to 191 pounds.
- Obese: 192 pounds or higher.
But here is the kicker: BMI was invented in the 1830s by a Belgian mathematician named Adolphe Quetelet. He wasn't even a doctor. He was a statistician trying to define the "average man." He explicitly stated that BMI shouldn't be used to judge individual health, yet here we are, nearly 200 years later, still using it as the gold standard in clinics.
Why Your Frame Size Changes Everything
Ever notice how some guys just look "bigger" even if they aren't fat? That's frame size. It's a real clinical metric, not just something people say to feel better about themselves.
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You can actually check this yourself. Wrap your thumb and middle finger around your opposite wrist. If they overlap, you’ve likely got a small frame. If they just touch, you’re medium. If there is a gap, you’re large-framed. For a 5'7" man, a large frame can easily add 10 to 15 pounds of bone and connective tissue density compared to a small-framed guy of the same height.
Dr. George Bray, a prominent obesity researcher, has often pointed out that these structural differences matter. A "large-boned" man at 165 pounds might actually be leaner than a "small-boned" man at 145 pounds. If you ignore the frame, you’re missing half the story.
Muscle vs. Fat: The 5'7" Athlete Paradox
Let's talk about the "Overweight" label.
According to the charts, if you're 5'7" and weigh 175 pounds, you are overweight. You might even be bordering on "obese" if you hit 192. But look at a professional CrossFit athlete or a collegiate wrestler. Many of these guys are 5'7" and weigh 185 pounds of pure, functional muscle.
Muscle is roughly 15% denser than fat. It takes up less space. This is why you can stay the same weight but drop two pant sizes if you start lifting weights. When asking how much should a 5 7 man weigh, the real question should be: what is that weight made of?
A better metric is Body Fat Percentage.
For men, a "healthy" range is typically between 10% and 20%.
- 10-14%: Very lean, visible abs, "athletic" look.
- 15-18%: Fit, good muscle definition, healthy.
- 20-25%: Average, some "padding," still generally healthy.
- 26% or higher: This is where health risks like Type 2 diabetes and hypertension start to creep up.
The Waist-to-Height Ratio: A Better Metric?
If you want a more accurate DIY health check than the scale, grab a tape measure. Seriously.
The Waist-to-Height Ratio (WtHR) is gaining massive traction in the medical community. A study published in PLOS ONE suggested that WtHR is a better predictor of cardiovascular disease than BMI. The rule is simple: your waist circumference should be less than half your height.
For a 5'7" man (67 inches), your waist should be 33.5 inches or less.
Measure at the narrowest point, usually just above the belly button. If your weight is 170 pounds but your waist is 32 inches, you’re likely in great shape. If you’re 150 pounds but your waist is 36 inches, you might have what doctors call "skinny fat" or visceral adiposity. That’s the dangerous fat that wraps around your organs. It’s way more dangerous than just having a high number on the scale.
Age and the "Biological Creep"
We also have to be realistic about age.
A 20-year-old 5'7" man and a 60-year-old 5'7" man shouldn't necessarily weigh the same. As we age, we naturally lose muscle mass (sarcopenia) and our bone density shifts. Interestingly, some research, including studies published in the Journal of the American Geriatrics Society, suggests that carrying a few extra pounds as you get older might actually be protective against frailty and certain illnesses.
Don't beat yourself up because you aren't the 140 pounds you were in high school. Life happens. Metabolism slows down. The goal isn't to be the lightest version of yourself; it's to be the most functional version.
Real World Examples
Let's look at three different guys, all 5'7".
Example A: An endurance runner. He weighs 135 pounds. He’s thin, has excellent cardiovascular health, but very little upper body muscle. He’s "perfect" on the BMI scale.
Example B: A hobbyist weightlifter. He weighs 168 pounds. The BMI chart says he’s "overweight." However, his waist is 31 inches and he can deadlift twice his body weight. He is metabolically very healthy.
Example C: A sedentary office worker. He weighs 158 pounds. He’s in the "healthy" BMI range. But he has no muscle tone and a 35-inch waist. He actually has a higher risk of metabolic syndrome than Example B.
Who is at the "ideal" weight? It’s Example B, even though he’s the only one the chart flags as a problem.
What Should You Actually Do?
Stop obsessing over the 159-pound "ceiling." It's a guide, not a law. Instead of chasing a specific number, focus on these three things.
First, get your body fat measured. Use a DEXA scan if you want to be fancy, or just use a set of calipers at the gym. Knowing if you are 18% or 28% body fat is worth a thousand weigh-ins.
Second, watch your strength levels. If you are 5'7" and 165 pounds, but you can't do ten pushups, you probably need to trade some fat for muscle. Strength is a massive indicator of longevity.
Third, check your bloodwork. If your blood pressure, cholesterol, and A1C (blood sugar) are in the green, then whatever you weigh is probably working for your body right now.
Actionable Steps for the 5'7" Man
- Throw away the "ideal weight" mindset. Aim for a "healthy range" that allows you to feel energetic and move without pain.
- Prioritize protein. To keep your muscle mass as you aim for your goal weight, eat about 0.8 to 1 gram of protein per pound of your target body weight.
- Measure your waist monthly. Forget the scale for a bit. If the waist measurement is going down, you’re winning, regardless of what the scale says.
- Resistance training is non-negotiable. Whether it's calisthenics, kettlebells, or heavy lifting, you need to give your body a reason to keep its muscle. This keeps your "ideal weight" higher and your metabolism faster.
- Consult a pro for the "why." If you're 5'7" and over 200 pounds, don't just diet. Check for underlying issues like thyroid function or low testosterone, which can make weight management an uphill battle for men.
The "ideal" weight for you is the one where you can climb a flight of stairs without gasping, fit into your favorite jeans, and keep your metabolic markers in check. For most 5'7" men, that sweet spot usually lands somewhere between 145 and 165 pounds, depending on how much iron they’re pumping.