You've probably stepped on a scale, looked at a generic chart on a doctor's wall, and felt that immediate pang of "oh no." For a guy standing at 5'7", that number on the dial carries a lot of weight—literally and emotionally. But here’s the thing: the concept of an ideal weight for 5 7 male isn't as cut and dry as a single number on a digital screen. It’s a range. It’s a moving target.
Honestly, the BMI (Body Mass Index) is a relic from the 1830s. It was created by Adolphe Quetelet, a Belgian mathematician, not a doctor. He wasn't looking at health; he was looking at statistics. So, if you’re 170 pounds and hitting the gym four days a week, the BMI says you’re "overweight." If you're 130 pounds but have zero muscle tone, it says you're "healthy." It's kinda ridiculous when you think about it.
The Real Numbers for a 5'7" Frame
If we look at the standard medical guidelines provided by the NIH and the CDC, the "healthy" BMI range for a man who is 5'7" (170 cm) falls between 118 and 159 pounds. That is a massive 41-pound gap.
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Why is it so wide? Because human bodies are weird.
A guy with a "small" frame—think narrow shoulders and thin wrists—will naturally feel and look best at the lower end of that spectrum, maybe around 135 to 145 pounds. However, if you've got a "large" frame with broad shoulders and a deep ribcage, 155 pounds might actually look quite lean on you. Dr. Harrison Pope at McLean Hospital has done extensive work on fat-free mass indices, and his research highlights how much muscle mass can skew these traditional "ideal" numbers.
Breaking Down the Frame Size
You can actually check your frame size pretty easily. Wrap your thumb and middle finger around your opposite wrist. If they overlap significantly, you’ve likely got a small frame. If they just touch, you’re medium. If there is a gap? You’re large-framed. For the large-framed ideal weight for 5 7 male, you might even push 165 or 170 pounds and still have a low body fat percentage.
It's about the "look" and the "feel," not just the gravity.
Beyond the Scale: Body Composition Matters More
Body fat percentage is the metric that actually dictates your health risks. You can be 155 pounds of "skinny fat"—meaning low muscle and high visceral fat—or 165 pounds of solid athletic build. The latter is objectively healthier.
For men, a body fat percentage of 12% to 20% is generally considered the sweet spot for longevity and aesthetics. If you drop below 8%, you might look like a Greek statue, but your testosterone might tank, and you’ll likely feel like garbage. If you go over 25%, you start entering the territory where systemic inflammation and insulin resistance become real concerns.
I remember a client who was obsessed with hitting 145 pounds because that’s what his high school wrestling weight was. He got there. He also lost his strength, his libido, and his energy. He looked "fit" in a shirt but felt hollow. We bumped him back up to 160 pounds with a focus on protein intake and resistance training, and he felt like a different human. The scale went up, but his waist size stayed the same.
The Role of Age and Metabolism
Let's be real. Your ideal weight for 5 7 male at age 22 is not going to be the same as it is at 52. Sarcopenia—the natural loss of muscle mass as we age—is a silent killer.
As men age, maintaining a slightly higher weight that consists of muscle is actually protective. It's called the "obesity paradox" in some medical circles, where older adults with a slightly higher BMI (around 25-27) often have better survival rates during major health events than those who are "perfectly" lean.
- In your 20s: You can get away with being leaner. Your hormones are peaking. 140-150 lbs is often the aesthetic peak.
- In your 40s: Metabolism slows by about 1-2% per decade. 150-160 lbs might be more sustainable.
- In your 60s and beyond: Focus on bone density. 155-165 lbs helps protect against frailty.
Health Risks and the "Golden" Waist Measurement
If you want to ignore the scale entirely, grab a tape measure. This is arguably more accurate than any weight-based metric.
Your waist circumference should be less than half your height. For a 5'7" man (67 inches), your waist should ideally be 33.5 inches or less. Anything over 37 inches significantly increases the risk for Type 2 diabetes and cardiovascular disease, regardless of what the scale says.
A study published in the Journal of the American Heart Association found that waist-to-height ratio is a much better predictor of heart attacks and strokes than BMI. It measures visceral fat—the nasty stuff that wraps around your organs—rather than subcutaneous fat or muscle.
Practical Strategies for Finding Your Personal Ideal
Forget the "get thin fast" mentality. It doesn't work for men with a 5'7" stature because losing too much weight can make you look frail rather than fit.
- Prioritize Protein: Aim for 0.7 to 1 gram of protein per pound of your target weight. If you want to be 155 lbs, eat 150g of protein. It keeps you full and protects your muscle.
- Lift Heavy Things: Resistance training is the only way to ensure that the weight on the scale is the "good" kind. You don't need to be a bodybuilder, but two full-body sessions a week are non-negotiable.
- Watch the "Sneaky" Calories: Craft beers, soda, and heavy sauces add up fast. A 5'7" male with a sedentary job only needs about 1,800 to 2,000 calories to maintain weight. It’s very easy to overeat that.
- Hydration over Dehydration: Often, "weight" fluctuations are just water. Don't chase the scale after a salty meal or a night out.
What Most People Get Wrong
People think there is a "perfect" number. There isn't.
If you are 5'7" and 180 pounds, but you're a competitive powerlifter with a 32-inch waist, you're fine. If you're 150 pounds but you're sedentary and your blood pressure is creeping up, you have work to do.
Listen to your joints, your energy levels, and your blood work. Numbers like A1C, HDL/LDL cholesterol, and triglycerides tell a much deeper story than the gravitational pull of the Earth on your body.
Actionable Next Steps
Stop weighing yourself every single morning. It’ll drive you crazy.
Instead, do this:
Take a waist measurement tomorrow morning, fasted. If it’s over 34 inches, focus on a slight caloric deficit (around 200-300 calories) and increase your daily step count to 8,000. If your waist is under 33 inches but you feel "weak," focus on increasing your protein intake and starting a basic strength program like Starting Strength or 5/3/1.
Find the weight where you can move without pain, sleep through the night, and feel confident in a well-tailored shirt. For most 5'7" guys, that sweet spot is going to be somewhere between 145 and 160 pounds, but don't be afraid to be the outlier if your health markers are solid.