Let's be real for a second. You probably googled this because you’re standing on a scale, looking at a number, and wondering if you should be happy or annoyed. Or maybe your doctor mentioned your BMI during a check-up and now you’re spiraling into a rabbit hole of height-to-weight charts.
It’s a weirdly specific height. 5'9 is the average for a guy in the United States. It's the middle ground. But because it's the average, the advice out there is often incredibly generic. Most websites will just point you to a chart and say, "Hey, stay between X and Y."
But bodies don't work like spreadsheets.
If you want the short answer, most medical organizations, like the CDC and the National Institutes of Health (NIH), suggest a healthy weight range for a 5'9 man is roughly 128 to 169 pounds.
That is a massive gap.
Forty pounds. That’s the difference between looking like a marathon runner and looking like a linebacker. Honestly, that range is so wide it’s almost useless without context. To figure out where you actually fit, we have to look at frame size, muscle mass, and how your body actually functions.
Why BMI is Kinda Broken for 5'9 Guys
The Body Mass Index (BMI) is the old-school metric everyone uses. It’s a simple calculation: your weight divided by your height squared. For a 5'9 man, the math looks like this:
$$BMI = \frac{weight (lb) \times 703}{height (in)^2}$$
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If you’re 160 pounds at 5'9, your BMI is about 23.6. That’s "normal." If you’re 195 pounds, you’re "obese."
But here’s the problem. BMI doesn't know if that weight is beer belly or bicep.
I’ve seen guys who are 5'9 and 190 pounds with visible abs because they spend five days a week in the squat rack. According to a standard medical chart, that guy is overweight. He might even be bordering on "obese." Is he unhealthy? Probably not. His blood pressure is likely perfect, and his resting heart rate is probably in the 50s.
On the flip side, you have "skinny fat." This is the guy who weighs 145 pounds. He’s well within the "healthy" range. But if he has zero muscle and carries all his weight in his midsection (visceral fat), he might actually be at a higher risk for Type 2 diabetes than the 190-pound lifter.
The World Health Organization (WHO) still uses BMI because it’s a great tool for looking at 10,000 people at once. It sucks for looking at one person in the mirror.
The Secret Variable: Your Frame Size
Not all 5'9 skeletons are created equal.
Some guys have narrow shoulders and thin wrists. Others have a "stocky" build—thick bones, wide rib cages, naturally heavy limbs. You can’t diet away your bone structure.
A quick and dirty way to check your frame size is the wrist test. Take your thumb and middle finger and wrap them around your opposite wrist.
- If they overlap: You have a small frame.
- If they just touch: You have a medium frame.
- If they don't touch: You have a large frame.
A 5'9 man with a large frame might feel and look his best at 175 pounds. If he tries to get down to 135 (the bottom of the "healthy" range), he’ll probably look emaciated and feel like garbage.
Beyond the Scale: Waist Circumference and Body Fat
If you want to know how much should a 5'9 man weigh for actual longevity, stop obsessing over the total pounds and grab a tape measure.
The American Heart Association suggests that your waist circumference is a much better predictor of health than the scale. For a man, regardless of height, a waist measurement over 40 inches is a major red flag for cardiovascular disease.
For a 5'9 guy, you ideally want that number to be under 35 inches.
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Let's Talk Body Fat Percentage
This is where the real experts focus. Instead of total weight, look at what that weight consists of.
- 10-14%: This is the "shredded" look. You’ll see muscle definition clearly.
- 15-20%: The "athletic" look. You look fit, you have some definition, but you don't look like a fitness model. This is very sustainable.
- 21-25%: The "average" look. You’re healthy, but you probably have a bit of a "dad bod" vibe.
- Over 25%: This is where you start entering the territory where doctors get worried about metabolic syndrome.
A 175-pound man at 15% body fat is in much better shape than a 155-pound man at 25% body fat. Composition matters more than the raw number.
Age Changes the Math
When you’re 22, you might be 150 pounds and feel like you can eat a whole pizza without gaining an ounce. By 45, the metabolism slows, and testosterone levels start to dip.
Research published in the Journal of the American Medical Association (JAMA) has actually suggested that carrying a tiny bit of extra weight as you age might be protective. It’s called the "obesity paradox," though that's a bit of a misnomer. Basically, having a little reserve can help if you get a serious illness later in life.
For a 5'9 man in his 50s or 60s, being 175 or 180 pounds isn't necessarily a crisis, provided his activity levels are high and his diet isn't pure sugar.
The "Ideal" Weight Based on Different Formulas
Scientists have been trying to calculate the perfect weight for decades. They’ve come up with several formulas that give slightly different results for a 5'9 (69 inches) male.
- The Hamwi Formula (1964): 106 lbs for the first 5 feet, plus 6 lbs for every inch over.
- Result for 5'9: 160 lbs.
- The Devine Formula (1974): 50 kg + 2.3 kg per inch over 5 feet.
- Result for 5'9: 155 lbs.
- The Robinson Formula (1983): 52 kg + 1.9 kg per inch over 5 feet.
- Result for 5'9: 152 lbs.
Notice a pattern? These formulas all hover around that 150-160 range. That seems to be the "sweet spot" for many medical professionals. But again, these don't account for the guy who hits the gym four times a week.
What if You're an Athlete?
If you're a 5'9 athlete, your "ideal" weight depends entirely on your sport.
A 5'9 elite marathoner might weigh 135 pounds.
A 5'9 CrossFit Games athlete might weigh 195 pounds.
A 5'9 MMA fighter might walk around at 170 but cut weight to fight at 145.
Context is everything.
Signs You're at the Wrong Weight (Regardless of the Scale)
Instead of staring at the LED screen in your bathroom, ask yourself these questions:
- How’s your energy? If you’re at the low end of the weight spectrum but constantly tired and cold, you might be underweight for your frame.
- How are your joints? If you’re at the high end and your knees and lower back hurt every morning, the extra load might be the culprit.
- How’s your sleep? Excess weight, especially around the neck, is a massive driver for sleep apnea. If you're 5'9 and 210 lbs and snoring like a chainsaw, that weight is a problem.
- How do your clothes fit? This sounds silly, but it's the most "human" metric we have. If your waist size has stayed the same for ten years but you’ve gained 10 pounds, you’ve likely gained muscle. That’s a win.
Actionable Steps to Finding Your Target Weight
Stop trying to hit a "magic" number. Instead, focus on these specific markers to find where your body functions best.
Step 1: Get a DEXA scan or use skinfold calipers.
Don't rely on BMI. Find out your actual body fat percentage. Many local gyms or health clinics offer these services. Knowing you are 180 pounds with 18% body fat gives you a much better roadmap than just knowing you're 180 pounds.
Step 2: Track your waist-to-height ratio.
Divide your waist circumference by your height. For a 5'9 man (69 inches), you want this number to be 0.5 or lower. That means a waist size of 34.5 inches or less. If you’re above that, focus on fat loss, regardless of what the scale says.
Step 3: Test your strength.
If you are losing weight but your strength is cratering, you're losing muscle, not just fat. That’s a bad trade. Aim for a weight where you feel strong and capable of "functional" movements—carrying groceries, running a mile, or doing 10 pull-ups.
Step 4: Bloodwork matters more than the scale.
Go to the doctor. Check your A1C (blood sugar), your LDL/HDL cholesterol, and your triglycerides. If your numbers are perfect at 185 pounds, you’re in a better spot than a "skinny" guy with high cholesterol and pre-diabetes.
Ultimately, the question of how much a 5'9 man should weigh isn't about a single point on a graph. It's about a range where you feel your best, move without pain, and keep your metabolic markers in check. For some, that’s a lean 145. For others, it’s a solid 170.
Focus on the quality of your weight, not just the quantity. Your heart and your joints will thank you more than a standardized chart ever could.