You stand in front of the mirror, pull your shirt tight, and wonder if that number on the scale is actually lying to you. It’s a common frustration. If you’re looking for the healthy weight for man 5 7, you’ve probably seen the standard charts that give you a massive, twenty-pound window and call it a day. But life isn’t a standardized chart.
BMI is kind of a blunt instrument. Developed by Adolphe Quetelet in the 1830s—a mathematician, by the way, not a doctor—it was never meant to diagnose individual health. Yet, here we are. For a guy who is 5'7", the "normal" BMI range falls between 118 and 159 pounds. That is a huge gap. A 120-pound man looks vastly different from a 155-pound man, even if they share the same height.
One looks lean, maybe even thin. The other might be lean but carry significantly more muscle.
Why the "Standard" Healthy Weight for Man 5 7 Often Misses the Mark
The problem with focusing solely on a single number is that it ignores what you’re actually made of. Muscle is dense. Fat is not. You’ve heard it a million times, but do you really get how it changes the math for a 5'7" frame?
If you are a 5'7" athlete with a broad frame and heavy bone density, hitting 165 pounds might actually be your "healthy" sweet spot, even though the CDC's calculator would flag you as overweight. On the flip side, someone with a very small frame—what we call "ectomorphs" in the old somatotype world—might feel sluggish and heavy at 150 pounds.
Context matters.
The Role of Body Composition
Dr. Spencer Nadolsky, an expert in obesity medicine, often points out that health isn't just about the weight; it's about where that weight lives. For a man of 5'7", carrying 155 pounds with a 32-inch waist is a world away from carrying 155 pounds with a 38-inch waist. Visceral fat—the stuff that wraps around your organs—is the real villain here.
You could be "normal" on the scale but have "skinny fat" syndrome. This is technically known as Normal Weight Obesity. You have low muscle mass and high body fat percentage, which puts you at the same risk for Type 2 diabetes and heart disease as someone who is visibly obese.
Finding Your Personal Ideal Range
So, where do you actually want to be? Most fitness experts and clinicians suggest looking at a few different metrics rather than just the scale.
- The Waist-to-Height Ratio: This is honestly a better predictor of health than BMI. For a man who is 67 inches tall (5'7"), your waist should ideally measure less than 33.5 inches.
- Body Fat Percentage: For men, a range of 10% to 20% is generally considered the "athlete to fit" zone. If you’re at 25% or higher, even if the scale says 145, you might want to swap some fat for muscle.
- The "Feel" Test: Can you climb three flights of stairs without gasping? How’s your blood pressure? A guy at 160 pounds with perfect blood work is "healthier" than a guy at 135 with high cholesterol and low energy.
Different Weights for Different Goals
Let's talk about aesthetics for a second, because let's be real—that’s why most of us check the scale. If you want that "Hollywood" lean look at 5'7", you’re usually looking at a weight between 140 and 150 pounds with a low body fat percentage. If you want to look like a powerhouse or a "buff" guy, you’re likely pushing 160 or 170.
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But staying at 170 pounds at 5'7" requires a lot of work in the gym. Without that muscle, 170 starts to put a lot of strain on your joints. Your knees don't care if the weight is muscle or fat; they just feel the load.
The Science of Metabolic Health at 5'7"
Research from the Journal of the American Medical Association (JAMA) has shown that the "overweight" BMI category (25-29.9) sometimes has lower mortality rates than the "normal" category in older adults. This is the "Obesity Paradox." It suggests that having a little bit of a reserve isn't always bad as you age.
However, for a 5'7" man in his 20s, 30s, or 40s, staying on the leaner side of that 118-159 range is usually the safest bet for long-term metabolic health.
Weight is just a symptom. It’s a symptom of your movement, your sleep, your stress, and—obviously—what you eat. If you’re constantly fluctuating, your body is in a state of inflammation. Stability is often more important than hitting a "perfect" number. If you’ve been 162 pounds for ten years and your blood markers are great, forcing yourself down to 145 just to satisfy a chart might actually do more harm than good by triggering metabolic adaptation and muscle loss.
Practical Steps to Hit Your Target
Don't just starve yourself to reach a number. That’s how you lose muscle and end up with a wrecked metabolism.
Instead, focus on the "Big Three" for a 5'7" frame:
1. Prioritize Protein Consumption
Eat about 0.7 to 1 gram of protein per pound of your target weight. If you want to be 150 pounds, aim for 120-150 grams of protein. This protects your muscle while you lose fat.
2. Resistance Training is Non-Negotiable
Since you aren't a giant, every pound of muscle shows up clearly on your frame. Lifting weights three times a week will do more for your "healthy weight" than running marathons will. It raises your basal metabolic rate, meaning you burn more calories while just sitting there.
3. Monitor Your Waistline, Not Just the Scale
Buy a flexible measuring tape. Measure at the belly button. If that number starts creeping over 35 inches, it’s time to dial back the calories, regardless of what the scale says.
Realities of Aging and Weight
As you hit 50 and 60, your bone density naturally starts to dip. A healthy weight for man 5 7 might shift slightly upward to account for the need for more functional mass. Sarcopenia—age-related muscle loss—is the real enemy here. If you drop to 125 pounds in your 60s, you might be at a higher risk for fractures.
Keep some "meat" on your bones, but make sure it’s functional meat.
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The obsession with 150 pounds is just a starting point. It’s a landmark on a map, not the destination. Your destination is a body that moves well, doesn't get sick often, and has the energy to do what you love.
Actionable Next Steps for Men at 5'7"
If you are currently outside the 118-159 pound range or just feel "off," here is how to handle it without losing your mind.
First, get a basic blood panel. Check your A1C and lipid profile. If these are in the green, you aren't in an emergency situation, even if you’re carrying an extra ten pounds.
Second, stop weighing yourself every day. Your weight can fluctuate by three to five pounds just based on salt intake and water retention. Weigh yourself once a week, Friday morning, after using the bathroom but before eating.
Third, focus on "Body Recomposition." If you’re at 165 pounds and feel soft, don't try to drop to 140. Try to stay at 165 but change your body fat percentage. Lift heavier, eat more protein, and watch your waist shrink while the scale stays the same. That is the ultimate win for a 5'7" man.
Finally, look at your sleep. Lack of sleep spikes cortisol, which specifically tells your body to store fat around your midsection—the exact place you don't want it. Seven hours is the floor, not the ceiling.
A healthy weight is a range, a feeling, and a set of laboratory markers. It is never just a single digit on a plastic box in your bathroom.