You’re standing on the scale, staring at the numbers, and wondering if they actually mean anything. At 5'7", the "average" height for a guy in many parts of the world, you’re in a weird spot where five pounds of fat looks like ten, but five pounds of muscle makes you look like a superhero. It’s a height of extremes. If you’ve been searching for the ideal 5'7 weight for male fitness goals, you've probably seen those generic BMI charts that claim you should be between 118 and 159 pounds. Honestly? That range is kind of a mess. 118 pounds at 5'7" is incredibly light—almost gaunt—while a muscular 165-pound guy might be labeled "overweight" by a computer that doesn't know the difference between a bicep and a beer belly.
Let's get real.
Why BMI Fails the 5'7 Male
Body Mass Index (BMI) is a math equation. It’s $weight / height^2$. It was invented by a Belgian mathematician named Adolphe Quetelet in the 1830s. He wasn’t a doctor. He wasn't a trainer. He was a statistician looking at populations, not individuals. When we look at the specific 5'7 weight for male standards, BMI often categorizes athletic men as "overweight" simply because muscle is denser than fat.
If you have a 30-inch waist but weigh 165 pounds because you hit the gym four days a week, a standard BMI chart says you're pushing the limit. That's ridiculous. Your health isn't just a number on a spring-loaded floor board. We have to look at body composition. A 155-pound man with 12% body fat is in a completely different health category than a 155-pound man with 25% body fat. The "skinny fat" phenomenon is real, and it’s arguably more dangerous for your heart than being slightly "overweight" but active.
The Aesthetic Sweet Spot: What Does "Good" Actually Look Like?
Most guys aren't just looking for a "healthy" weight; they want to look good in a t-shirt. For a 5'7" man, the "aesthetic" weight usually falls between 150 and 165 pounds, provided the body fat percentage is low—somewhere around 12% to 15%.
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Think about it.
At 140 pounds, you’ll look lean, but you might feel "small." At 175 pounds, you’ll look massive, but unless you’re an elite bodybuilder, you’re likely carrying enough visceral fat to hide your muscle definition and potentially strain your cardiovascular system. There is a "golden ratio" here. Most fitness experts, including those who follow the research of Dr. Casey Butt on natural muscular potential, suggest that a 5'7" male with average bone structure can naturally reach a muscular weight of about 165-170 pounds at 10% body fat after years of dedicated training. That's the upper limit for most.
The Impact of Bone Structure
Not all 5'7" frames are built the same. You need to look at your wrists. Seriously. Wrap your thumb and middle finger around your opposite wrist. If they overlap, you have a small frame. If they just touch, you're average. If they don't meet, you're large-framed.
- Small Frame: Your ideal weight might be on the lower end, perhaps 135–145 lbs.
- Large Frame: You might carry 165 lbs and look "lean" because your skeleton supports more mass.
Real Health Markers You Should Track Instead
If you want to know if your 5'7 weight for male stats are actually healthy, stop obsessing over the scale for a second. The medical community is shifting toward "Waist-to-Height Ratio" (WHtR) as a better predictor of longevity and metabolic health.
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According to a meta-analysis published in PLOS ONE, keeping your waist circumference at less than half your height is a massive indicator of health. For a 5'7" man (67 inches), your waist should be 33.5 inches or less. If your waist is 38 inches but you weigh 150 pounds, you are at a higher risk for Type 2 diabetes and hypertension than a 170-pound man with a 31-inch waist. This is about visceral fat—the nasty stuff that wraps around your organs.
Metabolism and Age
Let’s talk about the "Dad Bod." It’s not just a meme; it’s biology. As men age, testosterone levels naturally dip by about 1% to 2% every year after age 30. This makes maintaining a lower weight at 5'7" harder. Your Basal Metabolic Rate (BMR)—the calories you burn just existing—drops. A 20-year-old at 5'7" might maintain 150 pounds on 2,500 calories a day. By age 50, that same man might start gaining weight on only 2,000 calories. It's frustrating. It's unfair. But it's how the human machine works.
Common Misconceptions About 5'7 Weight
A big myth is that you "need" to weigh 170+ to look "big" at 5'7". You don't. Because you’re shorter than the average "tall" guy (6'0"+), your muscle bellies are shorter. This means they look fuller with less actual mass. This is why 5'7" is often called the "King of Bodybuilding" height. You can look absolutely jacked at 155 pounds, whereas a 6'2" guy at 155 pounds looks like a distance runner.
Another mistake? Ignoring water weight. A 5'7" man can swing 5 pounds in a single day just based on sodium intake and glycogen storage. If you eat a big pasta dinner, you’ll "gain" 3 pounds of water weight by morning. It’s not fat. Don’t panic.
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Actionable Strategy for Finding Your Best Weight
If you’re currently unhappy with your weight at 5'7", don't just "lose weight." Recompose.
- Measure your waist tomorrow morning. Use a flexible tape measure right at the belly button. If it’s over 34 inches, your primary goal should be fat loss, regardless of what the scale says.
- Prioritize Protein. Aim for 0.8 to 1 gram of protein per pound of target body weight. If you want to be 160 pounds, eat 160g of protein. This protects your muscle while you lose fat.
- Lift Heavy. You need a reason for your body to keep its muscle. Compound movements like squats, deadlifts, and presses are essential for the 5'7" frame to look powerful rather than just "thin."
- Disregard the "Normal" BMI range if you are athletic. If you are 165 pounds with visible abs, you are healthier than someone 140 pounds with a gut.
- Get a DEXA scan or use skinfold calipers. If you really want the truth, go to a lab. A 5-centimeter difference in subcutaneous fat is the difference between feeling sluggish and feeling like an athlete.
The reality of 5'7 weight for male health is that there is no single "perfect" number. There is only the number where your blood pressure is normal, your energy is high, and your waist measurement stays under that 33-34 inch danger zone. Focus on your strength and your waistline, and the scale will eventually take care of itself.
Stop chasing a number that was invented in the 1800s. Start chasing a body composition that lets you move well and live long. Calculate your waist-to-height ratio, track your protein for a week, and adjust your caloric intake until that waist measurement starts to move inward. That is the only metric that truly matters for a man of your stature.