So, you’re 5’9. That’s roughly 175 centimeters for those of us living in the metric world. You’re standing on the scale, looking at a number in kilograms, and wondering if you’re actually where you need to be. It’s a common rabbit hole. Most guys just want a straight answer, but the "ideal" weight for a 5'9 male in kg is a moving target that depends entirely on whether you’re built like a marathon runner or a powerlifter.
Let's get the standard numbers out of the way first.
If we look at the Body Mass Index (BMI), which is basically the old-school yardstick doctors use, the "normal" range for a man of this height falls between 59.5 kg and 80.3 kg. That is a massive 20-kilogram gap. It’s the difference between looking lean and wiry or looking pretty stout. Most people find that the "sweet spot" for a 5'9 male sits somewhere around 70 kg to 75 kg, but even that is a guess until we talk about body composition.
Why BMI is kinda a liar
BMI is just math. It takes your weight and divides it by your height squared. It doesn't know if that weight is a beer belly or a set of heavy quads from squatting three times a week.
I’ve seen guys who weigh 85 kg at 5'9 who look absolutely shredded because they have high muscle density. According to the charts, they’re "overweight." Then you have the "skinny-fat" phenomenon. You might weigh 65 kg—well within the healthy range—but if you have very little muscle and a high body fat percentage, your metabolic health might actually be worse than the heavier guy.
Dr. Nick Trefethen from Oxford University actually proposed a "New BMI" formula a few years ago because he realized the standard version underestimates how much weight taller or average-height people should carry. For a 5'9 male, the "New BMI" suggests an ideal range that leans slightly higher than the 19th-century version we still use in most clinics.
The frame size factor
Ever heard someone say they’re "big-boned"?
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It sounds like an excuse, but there’s actually some medical truth to it. Your skeletal frame size dictates how much weight your body can naturally support. A guy with a small frame (thin wrists and narrow shoulders) will feel sluggish and heavy at 80 kg. Meanwhile, a guy with a large frame and broad shoulders might look sickly if he drops down to 65 kg.
You can actually check this by measuring your wrist circumference. If your wrist is over 7.5 inches, you’ve likely got a large frame. If it’s under 6.5 inches, you’re on the smaller side. This tiny measurement changes where your ideal weight for 5'9 male in kg should actually land.
Breaking down the ranges
Let's get specific about how these different weights actually look on a 175 cm frame:
The 60-65 kg range
This is the lean end. Usually, you see this in distance runners or cyclists. You’ll likely have a very easy time with cardiovascular endurance, but you might struggle to move heavy furniture. It’s a healthy weight, but it’s on the lower bound of what’s considered "normal."
The 70-77 kg range
This is where the majority of 5'9 men feel their best. It allows for a decent amount of muscle mass while keeping the waistline manageable. Most clothing brands cut their "Medium" shirts to fit guys in this exact weight bracket. It's the "athletic" look.
The 80 kg+ range
Once you cross 80 kg at 5'9, you’re entering "Overweight" territory on a BMI chart. But wait. If you’re a regular at the gym, this is the "Rugby Player" build. If your waist is still under 36 inches, being 82 kg isn't necessarily a health risk. However, if that weight is mostly carried around the midsection, that’s when the red flags for visceral fat and heart disease start popping up.
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The Waist-to-Height Ratio (the better metric)
Honestly, if you want to ignore the scale, grab a tape measure. Many experts, including those at the Mayo Clinic, argue that your waist circumference is a way better predictor of health than your weight in kilograms.
For a 5'9 male, your waist should ideally be less than 34.5 inches (about 87 cm). If you weigh 80 kg but your waist is 32 inches, you’re in great shape. If you weigh 70 kg but your waist is 36 inches, you might actually need to worry about metabolic issues despite being at an "ideal" weight.
Real-world performance vs. the scale
I remember talking to a guy who was obsessed with hitting 68 kg because a chart told him to. He got there, but he was always tired. He was irritable. His lifts in the gym cratered.
He eventually stopped looking at the scale and started focusing on how he felt. He settled at 74 kg. He was heavier, yeah, but his energy was through the roof and his blood pressure was perfect. The "ideal" weight is the one where your blood markers (cholesterol, A1C, blood pressure) are in the green and you have the energy to live your life.
What about age?
Metabolism shifts. It’s an annoying reality.
A 20-year-old 5'9 male might naturally sit at 68 kg without trying. By 45, that same guy might find that 76 kg feels more sustainable. Research from the Journal of the American Medical Association (JAMA) has even suggested that carrying a few extra pounds as you age might actually provide a "cushion" against certain illnesses, provided it's not excessive. Don't beat yourself up if you aren't the same weight you were in high school.
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Actionable steps to find your personal number
Don't just chase a number because you saw it on a chart. Start with these steps:
1. Get a DEXA scan or use calipers. Find out what your body fat percentage actually is. For most men, a healthy and aesthetic range is 12% to 18%. If you’re at 25% body fat, it doesn't matter if you're 70 kg or 90 kg—you probably want to trim down for health reasons.
2. Focus on the 10% rule. If you’re currently 90 kg and want to reach your "ideal" weight, don't try to drop to 70 kg overnight. Focus on losing 10% of your body weight first. This usually results in the biggest improvements in blood sugar and energy levels.
3. Monitor your strength. If your weight is dropping but you’re losing the ability to do basic movements or lift moderate weights, you’re losing muscle, not just fat. That’s a bad trade.
4. Check the fit of your clothes. The scale is a blunt instrument. It doesn't account for water retention or glycogen. How your jeans fit around the waist is a much more honest reflection of your progress.
At the end of the day, the ideal weight for 5'9 male in kg isn't a single point on a line. It’s a zone. For most, that zone is 68 kg to 78 kg. If you fall outside of that, don't panic. Look at your lifestyle, your strength, and your waistline. Those tell the real story that the scale usually leaves out.
Sustainable health is about finding the weight you can maintain without feeling like you’re starving or spending four hours a day in the gym. If you’re 76 kg, healthy, and happy, you’ve already won, regardless of what the BMI chart says.