You're standing on the scale. Maybe you’re at the doctor's office, or maybe you’re just checking in before hitting the gym. If you’re a guy standing five-foot-seven, that number on the screen—the weight—tends to carry a lot of baggage. We want a simple answer. We want someone to tell us exactly what we should weigh so we can either breathe a sigh of relief or start stressing out. But here is the thing: the average weight 5 7 male statistic is actually a bit of a mess once you start digging into the data from the CDC and the variations in human biology.
It's not just one number.
Actually, it's a massive range. If you look at the National Center for Health Statistics (NCHS), the mean weight for an adult man in the U.S. has been climbing for decades. We aren't the same size our grandfathers were. But "average" doesn't mean "ideal," and it certainly doesn't mean "healthy" for every specific person.
The Raw Data: What the Stats Actually Say
Let’s talk real numbers. According to the most recent Anthropometric Reference Data published by the Centers for Disease Control and Prevention (CDC), the average weight for an American man aged 20 and over is roughly 199.8 pounds. Now, keep in mind that the average height is about 5 feet 9 inches.
When you scale that down to an average weight 5 7 male, the statistical mean usually hovers somewhere between 180 and 190 pounds in the United States.
Does that sound high? To many doctors, it does.
There is a huge gap between what the "average" guy weighs and what the "ideal" weight charts suggest. If you look at the Metropolitan Life Insurance Company’s classic height and weight tables—which, honestly, are a bit dated but still used as a baseline—a 5'7" man with a medium frame should ideally weigh between 138 and 157 pounds. That is a massive 30-to-40-pound difference from the actual national average.
It’s confusing. You’ve got the reality of the American lifestyle on one side and the clinical "ideal" on the other. Most guys I know who lift even a little bit of weight or have a broader build find that 140-pound mark almost impossible to hit without looking gaunt.
Why BMI is Kind of a Disaster for 5'7" Men
We have to talk about Body Mass Index (BMI). It is the tool every GP uses. It's a simple math equation: weight divided by height squared. For a 5'7" male, the "normal" BMI range (18.5 to 24.9) puts your weight between 118 and 159 pounds.
Once you hit 160 pounds at 5'7", you are officially "overweight" in the eyes of the BMI.
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If you hit 191 pounds, you are "obese."
But BMI is a blunt instrument. It was created in the 19th century by a Belgian mathematician named Lambert Adolphe Jacques Quetelet. He wasn't even a doctor. He was a statistician trying to find the "average man" for social research, not clinical health. The formula doesn't know the difference between five pounds of visceral belly fat and five pounds of dense bicep muscle.
Think about a professional athlete. Or even just a guy who spends three days a week doing heavy squats and deadlifts. Muscle is much denser than fat. A 5'7" guy who is absolutely shredded might weigh 180 pounds. According to his doctor's chart, he’s borderline obese. But his waist circumference might be 31 inches, and his blood pressure is perfect.
This is where the average weight 5 7 male conversation gets tricky. You can’t just look at the scale. You have to look at body composition.
The Frame Size Factor
Not all 5'7" skeletons are created equal.
Some guys have what we call a "small frame"—narrow shoulders, thin wrists, smaller joints. Others have a "large frame"—broad shoulders, thick wrists, wide ribcages. There’s a simple way to check this that doctors sometimes use. You wrap your thumb and middle finger around your opposite wrist.
- If they overlap: Small frame.
- If they just touch: Medium frame.
- If there's a gap: Large frame.
A large-framed 5'7" man is naturally going to carry more weight comfortably. His bones literally weigh more, and he has more surface area for muscle attachment. For that guy, trying to reach the "ideal" weight of 145 pounds might actually be unhealthy. It could lead to a loss of bone density or muscle wasting.
Real-World Examples: The "Average" Experience
Let’s look at three different guys, all 5'7", all weighing 175 pounds.
- The Office Worker: He sits 8 hours a day. His weight is mostly carried in his midsection (the "apple" shape). His body fat percentage is 28%. At 175 pounds, he is at a higher risk for Type 2 diabetes and hypertension because that visceral fat is metabolically active in a bad way.
- The Amateur Boxer: He trains four nights a week. He’s 175 pounds, but his body fat is 14%. He’s technically "overweight" by BMI standards, but his cardiovascular health is elite.
- The "Stocky" Guy: He’s just naturally built like a fire hydrant. Broad shoulders, thick legs. He isn't a gym rat, but his job involves manual labor. He’s 175 pounds and carries it well.
All three are the same height. All three are 15-20 pounds over the "ideal" weight. But their health profiles are worlds apart. This is why focusing solely on the average weight 5 7 male is a trap. It tells you where you sit compared to the rest of the country, but it doesn't tell you if you’re actually healthy.
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Age Changes the Equation
As we get older, the "healthy" weight for a 5'7" male shifts.
Sarcopenia—the natural loss of muscle mass as we age—starts kicking in during our 30s and 40s. If your weight stays exactly the same from age 25 to age 55, you’ve actually gained fat. Why? Because you've likely lost muscle and replaced it with adipose tissue.
Interestingly, some research, like the "Obesity Paradox" studies often discussed in the Journal of the American Medical Association (JAMA), suggests that carrying a few extra pounds as you enter your 60s and 70s might actually be protective. It provides a reserve in case of serious illness. So, while a 22-year-old 5'7" guy should probably aim for the lower end of the weight spectrum, a 65-year-old might be better off at 170 or 175 pounds.
The Belly Fat Problem (Waist-to-Height Ratio)
If you want a better metric than BMI or the national average, look at your waist.
Researchers at City University London found that the waist-to-height ratio is a much better predictor of heart disease and lifespan than BMI. The rule is simple: Keep your waist circumference to less than half your height.
If you are 5'7" (67 inches), your waist should be less than 33.5 inches.
If you weigh 185 pounds but your waist is 32 inches, you’re probably in great shape. If you weigh 155 pounds but your waist is 35 inches because you have "skinny-fat" syndrome, you might actually be at higher health risk.
Lifestyle and the American Environment
We can't ignore why the average weight 5 7 male has increased. Our environment is "obesogenic."
Think about it. Ultra-processed foods are cheap and everywhere. Our jobs have shifted from the fields and factories to desks and Zoom calls. We don't walk as much as we used to. In 1960, the average American man weighed about 166 pounds. Today, he's nearly 200. We haven't gotten significantly taller in that time, but we have gotten much heavier.
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The average weight is skewed by the fact that over 40% of the U.S. population is clinically obese. So, if you are "average," you are technically heavier than what is metabolically optimal for most human bodies.
Actionable Steps for the 5'7" Man
Forget the "perfect" number for a second. Let's look at how to actually manage your weight in a way that makes sense for a 5'7" frame.
Prioritize Protein and Resistance Training
Because you aren't 6'2", every pound of fat shows up more clearly on your frame. But so does every pound of muscle. Building a solid foundation of muscle through lifting weights or bodyweight exercises (like pull-ups and dips) will raise your basal metabolic rate. This makes it much easier to maintain a healthy weight without starving yourself. Aim for about 0.8 to 1 gram of protein per pound of your target body weight.
Watch the "Liquid Calories"
It's a cliché, but it's true. Craft beers, sodas, and even those "healthy" smoothies are calorie bombs. For a guy who is 5'7", your daily caloric needs are likely between 2,000 and 2,500 calories depending on activity. Two or three heavy IPAs can easily account for 25% of your entire day's energy needs.
Focus on "The Look" and "The Feel" Over the Scale
How do your clothes fit? How is your energy? If you’re 5'7" and 170 pounds, and you feel energetic, your blood work is clean, and you can climb three flights of stairs without huffing, you’re likely fine. Don't chase a number on a chart just because a 19th-century mathematician said so.
Get a DXA Scan or Use Calipers
If you’re really curious about where you stand, skip the bathroom scale. A DXA scan is the gold standard for measuring body fat, bone density, and muscle mass. It will tell you exactly how much of your weight is "good" weight. If that's too expensive, a simple pair of skinfold calipers used by a trainer at your gym will give you a much better picture than BMI ever could.
The Nuance of Health
Ultimately, being an average weight 5 7 male is just a data point. It’s a snapshot of a population, not a prescription for your life. The goal shouldn't be to hit a specific "average" number, but to find the weight where your biomarkers (cholesterol, blood sugar, blood pressure) are optimal and you have the physical freedom to live the life you want.
The medical community is slowly moving away from the "one-size-fits-all" weight charts. We're seeing more focus on metabolic health—how your body handles energy—rather than just how much gravity is pulling on you.
Stop obsessing over the 150-pound "ideal" if you have a broad build and a high activity level. Similarly, don't settle for the 190-pound "average" if you feel sluggish and your waistline is expanding. Your ideal weight is a moving target that depends on your age, your genes, and your lifestyle.
Key Takeaways for the 5'7" Man
- The statistical average is roughly 180-190 lbs, but this is influenced by high national obesity rates.
- BMI is often inaccurate for muscular or large-framed men; it frequently overestimates body fat in these individuals.
- The waist-to-height ratio is a superior health metric. For a 5'7" man, aim for a waist size under 33.5 inches.
- Body composition matters more than total weight. Muscle mass protects your metabolism as you age.
- Frame size dictates your "floor." Large-framed men will naturally and healthily sit at a higher weight than small-framed men.
Next Steps to Optimize Your Weight
- Measure your waist at the navel to check your waist-to-height ratio.
- Calculate your protein intake to ensure you are preserving muscle mass, especially if you are in a caloric deficit.
- Incorporate strength training twice a week to improve body composition, regardless of what the scale says.
- Consult a doctor for a metabolic panel (A1C, lipids, blood pressure) to see the "internal" reality of your weight.