You walk into the doctor's office, step on that cold metal scale, and wait for the slide to click into place. If you’re a guy standing 5’7”, that number on the display usually triggers a very specific internal monologue. Is 160 pounds good? Is 140 too thin? The truth is, the average weight for man 5'7 is a bit of a moving target because "average" and "healthy" are rarely the same thing in the United States.
Statistics from the CDC actually suggest the average American man is carrying significantly more weight than the medical "ideal." While the math says one thing, your mirror and your energy levels might say another.
The Math Behind the 5'7 Frame
Let's look at the hard data first. If we're strictly talking about Body Mass Index (BMI), the "normal" range for a man who is 5 feet 7 inches tall falls between 121 and 158 pounds. That's a massive 37-pound window. It's the difference between looking like a marathon runner and looking like a middleweight boxer.
Most guys I talk to find that 121-pound floor to be absurdly low. Honestly, it is. For a man with a medium or large bone structure, hitting 121 pounds would likely require a level of calorie restriction that just isn't sustainable or particularly healthy-looking. On the flip side, the CDC’s Anthropometric Reference Data shows that the actual average weight for man 5'7 in the U.S. has climbed closer to 190 pounds over the last few decades.
That creates a weird gap. You have the "medical" average (140-ish) and the "societal" average (190-ish). Most men find their "sweet spot" somewhere in the middle, usually between 150 and 165 pounds, depending on how much time they spend at the gym.
Why Your Bone Structure Changes Everything
You've probably heard someone say they are "big-boned." People usually roll their eyes at that, but there's actually some scientific truth to it. It’s called frame size.
If you have a small frame, 135 pounds might look perfectly athletic. If you have a broad, heavy frame, that same weight could make you look emaciated. Doctors sometimes use a quick wrist measurement to determine this. If you wrap your thumb and middle finger around your opposite wrist and they overlap significantly, you’ve likely got a smaller frame. If they don’t touch? You're looking at a large frame.
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This matters because the average weight for man 5'7 doesn't account for the weight of your skeleton. A heavy skeleton can account for several pounds of difference before we even get to muscle or fat.
The Muscle Factor
Muscle is dense. Everyone knows this, but we forget it the second we step on the scale. A 5'7" man who lifts weights three times a week might weigh 175 pounds and have a 32-inch waist. Meanwhile, a guy who doesn't exercise might weigh 155 pounds but have a 34-inch waist.
Who is healthier?
The 175-pound guy is technically "overweight" by BMI standards. It’s a flaw in the system. The BMI was designed by Adolphe Quetelet in the 1830s—literally nearly 200 years ago—as a tool for populations, not individuals. It doesn't know if that 170 pounds is beer or biceps.
Real-World Examples of 5'7 Men
Think about some well-known men who stand 5'7". It helps put the numbers in perspective.
Take a look at someone like Tom Cruise. He’s famously around 5'7". During his peak action-movie years, he reportedly stayed around 150 to 160 pounds. He looks fit, lean, and capable. Then look at a professional UFC fighter in the featherweight division (which caps at 145 pounds). Many of those guys are 5'7". They look incredibly shredded but often walk around at 160 pounds when they aren't "cutting" weight for a fight.
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Then you have the average office worker. At 5'7", if that worker hits 185 pounds, they’re likely feeling it in their knees. They’re probably getting winded on the stairs. This is where the average weight for man 5'7 becomes a cautionary tale rather than a goal.
Beyond the Scale: What Actually Matters?
If the scale is a liar, what should you actually track?
- Waist-to-Height Ratio: This is a much better predictor of heart health than weight alone. Ideally, your waist circumference should be less than half your height. For a 67-inch tall man (5'7"), your waist should ideally be under 33.5 inches.
- Body Fat Percentage: For most men, staying between 12% and 20% body fat is the "goldilocks" zone. You'll look fit, your hormones will stay balanced, and you won't feel like you're starving.
- Visceral Fat: This is the "hidden" fat around your organs. You can be a "skinny-fat" 145 pounds and still have high visceral fat, which is arguably more dangerous than being a muscular 180.
How to Find Your Personal Ideal Weight
Stop trying to hit a specific number you saw on a chart in a 1995 textbook. Instead, focus on a "performance weight."
Ask yourself: At what weight do I have the most energy? At what weight can I run a mile without dying? At what weight do my clothes fit the way I want?
For a lot of guys, that ends up being about 155 pounds. It's heavy enough to look masculine and have some muscle, but light enough to keep the pressure off your joints as you age. If you’re currently 200 pounds, don’t aim for 140. Aim for 180. Then 170. Small shifts are what actually stick.
Actionable Steps for the 5'7 Man
Stop obsessing over the average weight for man 5'7 and start looking at your composition. If you want to move toward a healthier version of yourself, these are the levers you can pull right now.
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Measure your waist tomorrow morning. Forget what your pants size says—brands vanity-size their jeans. Use a real measuring tape at the level of your belly button. If you’re over 36 inches, it’s time to look at your caloric intake, regardless of what the scale says.
Prioritize protein over everything. If you're trying to drop weight to hit that 155-165 range, you have to protect your muscle. Aim for roughly 0.7 to 1 gram of protein per pound of your target weight. This keeps you full and prevents that "deflated" look that happens when people lose weight too fast.
Lift something heavy twice a week. You don't need to be a bodybuilder. But for a shorter guy, having some shoulder and chest development helps "carry" weight better. It changes your proportions so that even if you are 170 pounds, you look athletic rather than stocky.
Track your fiber. Most men get about half the fiber they need. If you bump that up to 30+ grams a day, your weight will often stabilize naturally because you're simply less hungry.
The number on the scale is just a data point. It’s not a grade on your life. If you're 5'7" and 175 pounds but you can squat your body weight and your blood pressure is perfect, you're winning. If you're 140 pounds but can't lift a grocery bag and live on soda, that "perfect" weight isn't doing much for you. Focus on the metrics that actually correlate with a long, capable life.