You're standing on the scale. You’re 5'8". The little digital numbers flicker, and suddenly you’re spiraling into a Google search to see if that number is "right." We've all been there. It’s frustrating because most charts give you a massive range that feels more like a guess than a medical recommendation. If you ask a standard BMI calculator how much should you weigh at 5'8, it'll tell you anything from 122 to 164 pounds is "normal." That’s a 42-pound gap.
Forty-two pounds is the weight of a medium-sized microwave or a very chubby bulldog.
The truth? That range is a starting point, not a destination. Your "ideal" weight depends on whether you're carrying twenty pounds of lean muscle from the gym or if your frame is naturally as thin as a rail. It’s about bone density, fat distribution, and—honestly—how you feel when you’re walking up a flight of stairs.
The BMI Problem and the 5'8 Frame
BMI is a math equation. It was actually invented in the 1830s 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." Because of this, BMI doesn't know the difference between a 160-pound marathon runner and a 160-pound person who hasn't lifted a weight in a decade.
At 5'8", your Body Mass Index is calculated by taking your weight and dividing it by your height squared. For a person who is five-foot-eight (which is 68 inches), the math looks like this: $BMI = \frac{weight(lb) \times 703}{height(in)^2}$.
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If you weigh 150 pounds, your BMI is about 22.8. That’s smack in the middle of the healthy range (18.5 to 24.9). But does it tell the whole story? Not really. A study published in the International Journal of Obesity found that nearly half of people classified as "overweight" by BMI were actually metabolically healthy when doctors looked at their blood pressure, cholesterol, and insulin resistance.
Frame Size: The Factor Nobody Talks About
You might have "heavy bones." People joke about it, but it’s a real biological reality. Doctors often categorize frame size into small, medium, and large. If you have a large frame, you can—and should—weigh more than someone with a small frame at the same height.
How do you check? Wrap your thumb and middle finger around your wrist. If they overlap, you’ve got a small frame. If they just touch, you’re medium. If there’s a gap? You’re large-boned. A 5'8" man with a large frame might feel and look his best at 170 pounds, even though a BMI chart might start wagging its finger at him. A 5'8" woman with a very small frame might feel sluggish and "heavy" at 155 pounds, even though she's technically in the clear.
Muscle vs. Fat at 170 Pounds
Let’s look at two people. Both are 5'8". Both weigh 175 pounds.
Person A is a CrossFit enthusiast. Their body fat percentage is 15%. They have a 30-inch waist. Person B doesn't exercise and has a body fat percentage of 35%. Their waist is 38 inches.
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On paper, both are "overweight" for their height. In reality, Person A has a much lower risk of heart disease and diabetes. Muscle is denser than fat. It takes up less space. This is why "how much should you weigh at 5'8" is the wrong question. The better question is: "What is my body composition at 5'8?"
The Gender Gap in 5'8 Weight Ranges
Biologically, men and women carry weight differently. Men generally have more bone mass and muscle, while women naturally require more essential body fat for reproductive health.
- For Men: A typical healthy weight for a 5'8" man is often cited between 140 and 170 pounds. Most guys who lift weights regularly find their "sweet spot" at the higher end of that range or even slightly above it.
- For Women: The range is often 125 to 155 pounds. However, hormonal shifts, age, and pregnancy history change where that weight sits.
Dr. Robert Kushner, an obesity medicine specialist at Northwestern University, often emphasizes that these ranges shouldn't be a cage. If your blood work is perfect and you have high energy, being five pounds "over" a chart's limit isn't a crisis.
Age Changes the Goalposts
The weight you carried at 22 is rarely the weight you should carry at 55. As we age, we lose muscle mass—a process called sarcopenia. Interestingly, some research suggests that for older adults, being on the slightly "overweight" side of the BMI scale (around 25 to 27) might actually be protective against fractures and certain illnesses.
If you are 5'8" and 65 years old, weighing 165 pounds might be safer for your longevity than trying to diet down to 130 pounds.
Beyond the Scale: What Actually Matters?
If the scale is a liars' club, what should you actually track?
- Waist Circumference: This is huge. Visceral fat (the stuff around your organs) is the dangerous kind. For a 5'8" person, a waist measurement over 35 inches (for women) or 40 inches (for men) is a much bigger red flag than the total weight on the scale.
- Waist-to-Hip Ratio: Measure your waist at the narrowest point and your hips at the widest. Divide the waist by the hip. A ratio above 0.90 for men or 0.85 for women suggests you’re carrying too much weight in the midsection.
- Energy Levels: Can you walk a mile without gasping? Can you carry groceries?
- Blood Markers: Your A1C (blood sugar), LDL/HDL cholesterol, and triglycerides tell the story of your internal health that a mirror can't see.
How to Find Your Personal Ideal Weight
Stop looking at the 1950s insurance charts. Instead, try a "functional" approach to your weight.
Start by finding a weight where your "vitals"—blood pressure and blood sugar—stay in the healthy range without aggressive medication. Then, look at your lifestyle. If maintaining a weight of 145 pounds requires you to obsess over every calorie and skip social outings, it’s probably not your "ideal" weight. Your ideal weight is the lowest weight you can maintain while still enjoying your life and feeling strong.
For some 5'8" people, that’s 140. For others, it’s 168.
Actionable Steps for the 5'8" Individual
Forget the "perfect" number for a second. If you’re trying to figure out where you stand, do these three things this week:
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Measure your waist-to-height ratio. Basically, your waist circumference should be less than half your height. At 5'8" (68 inches), your waist should ideally be under 34 inches. This is a much better predictor of health than BMI.
Get a DEXA scan or use bioelectrical impedance. Many modern gyms have "InBody" scales. While not 100% perfect, they give you an estimate of how many pounds of your total weight is actually muscle versus fat. If you find out you have a high muscle mass, you can stop stressing about being "heavy" for your height.
Focus on "Power to Weight."
Instead of hitting a goal weight, hit a performance goal. Can you do 10 pushups? Can you hold a plank for a minute? Improving these metrics almost always leads to a healthier body composition, regardless of what the scale says.
Ultimately, 5'8" is a versatile height. It’s tall enough that you can carry a bit more muscle without looking "bulky," but short enough that every five-pound gain or loss shows up quickly. Don't let a generic chart from a search engine dictate your self-worth. Use the 122–164 lb range as a broad boundary, but let your blood work, your waistline, and your energy levels be the final judges of your health.