Walk into any clothing store and look at the mannequins. They’re usually tall. Like, really tall. But if you look at the actual data from the Centers for Disease Control and Prevention (CDC), the average American man stands about 5 feet 9 inches. Being a 5'7 average weight male puts you just a hair under that national mark, yet it feels like the most ignored demographic in fitness.
Body image isn't just a "women's issue." Men feel it too. You're not "short" by global standards—heck, in many countries, you'd be the tall guy—but in the world of heavy-lifting influencers and professional athletes, 5'7 can feel small. It shouldn't.
Understanding what "average weight" even means is a bit of a rabbit hole. If we go by the literal math, the CDC's National Center for Health Statistics often shows that the mean weight for men in the U.S. has climbed toward 190-200 pounds over the last decade. But is that "healthy" average or just "statistical" average? There's a massive difference.
The BMI Trap and Why 140 to 170 Pounds is the "Sweet Spot"
The Body Mass Index (BMI) is a blunt instrument. It's a 200-year-old formula created by a mathematician, not a doctor. Still, for a 5'7 average weight male, the "normal" range is generally cited as 118 to 159 pounds.
That feels low. Honestly, it is low for anyone with a lick of muscle.
If you're 5'7 and you hit the gym three times a week, weighing 165 pounds might technically put you in the "overweight" category. That's ridiculous. I've seen guys at this height who weigh 175 pounds and look absolutely lean because they carry a high percentage of skeletal muscle mass. Muscle is dense. It takes up less space than fat but moves the needle on the scale much faster.
- The "Lean" Look: 135–145 lbs. Usually involves a smaller frame and less resistance training.
- The "Athletic" Build: 150–165 lbs. This is where most guys find their stride, balancing strength with cardiovascular health.
- The "Stocky" Powerlifter: 175+ lbs. At 5'7, this usually requires a significant caloric surplus and heavy compound movements.
Health isn't just a number on a spring-loaded dial in your bathroom. You've got to look at waist circumference. According to the Mayo Clinic, a waist measurement over 40 inches for men indicates a higher risk for type 2 diabetes and heart disease, regardless of what the BMI says. For a guy who is 5'7, that 40-inch mark is actually quite generous; most sports medicine experts suggest keeping it under 34 or 35 inches to stay in the "optimal" zone.
Real World Examples: Pro Athletes and the 5'7 Frame
Think being 5'7 is a disadvantage? Tell that to the guys who get paid millions to be at that height.
Take Dustin Poirier, the legendary UFC lightweight. He's roughly 5'9, but many fighters in lower weight classes like Alexander Volkanovski (who is about 5'6") prove that a compact frame is a powerhouse. Volkanovski often weighed in at 145 pounds for fights but walked around much heavier, sometimes near 170. He wasn't "overweight." He was a human tank.
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Then there’s the soccer world. Lionel Messi is famously about 5'7. His "average weight" usually fluctuates around 150 to 160 pounds. He isn't bulky. He’s explosive. His center of gravity is lower, which allows for better balance and agility. That’s the secret weapon of the 5'7 average weight male. You can turn on a dime. You can build muscle that looks proportional and aesthetic much faster than a guy who is 6'4 and has "long levers" to fill out.
The Physics of the Compact Build
There is a thing called the Square-Cube Law. Basically, as an object grows in size, its volume (and weight) grows much faster than its surface area (and strength).
Because you’re 5'7, your limbs are shorter. In the gym, this means you have a shorter range of motion for movements like the bench press or the squat. You don't have to move the bar as far as a tall guy does. This is why you often see shorter guys absolutely dominating in powerlifting relative to their body weight. Being "average" height is actually a massive mechanical advantage if you want to look "jacked."
Nutrition Realities: You Can't Eat Like a Giant
Here is the hard truth that nobody likes to talk about: a 5'7 average weight male has a lower Basal Metabolic Rate (BMR) than a taller man.
If you sit in an office all day, your body might only burn about 1,600 to 1,700 calories just existing. If you eat the same 3,000-calorie "bulk" diet that a 6'2 YouTuber recommends, you are going to put on fat. Fast.
It’s frustrating.
You go out to dinner with taller friends, they order the double burger and fries, and you feel like you have to order the salad to stay lean. Well, not exactly. But you do have to be more mindful. The "average" weight for a man of this height stays stable when protein is prioritized. Aiming for about 0.8 to 1 gram of protein per pound of body weight is the gold standard. If you weigh 160 pounds, that’s about 130-160 grams of protein.
- Focus on volume: Eat lots of leafy greens and cruciferous vegetables so you feel full without the calorie spike.
- Hydrate: Often, we think we're hungry when we're just bored or thirsty.
- Don't fear the carbs: Just earn them. Eat your rice or pasta after a workout when your muscles are ready to soak up the glycogen.
Clothing and the "Standard" Fit
Finding clothes for the 5'7 average weight male used to be a nightmare. Everything was too long. Sleeves would bunch at the wrists, and "regular" fit jeans would drag under your heels.
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The industry is changing. Brands like Peter Manning or Ash & Erie specifically target men under 5'10. But even in mainstream stores, the shift toward "tapered" and "slim" fits has been a godsend.
If you are 160 pounds and 5'7, a "Medium" shirt might fit your chest but look like a dress. A "Small" might fit your length but feel like a corset. The solution? Tailoring. Spending $15 to get a shirt hemmed or trousers tapered makes a 160-pound frame look like a million bucks. When clothes fit properly, you don't look "average"—you look sharp.
Longevity and the Heart
There is actually some interesting research regarding height and lifespan. Some studies, including those published in journals like PLOS ONE, suggest that shorter stature is linked to a longer lifespan in men.
Why?
One theory involves the FOXO3 gene, which has been linked to longevity and smaller body size. Smaller bodies also have fewer cells, which statistically reduces the chance of cellular mutations over a lifetime. Plus, the heart doesn't have to work quite as hard to pump blood to the extremities compared to a man who is 6'6.
So, being a 5'7 average weight male isn't just about how you look in the mirror; it might actually mean you're built for the long haul.
Mental Health and the "Short King" Movement
We have to address the "Short King" trend. It started as a joke on social media, but it turned into a genuine movement of body positivity for men.
For a long time, dating apps and pop culture put a premium on being "6 feet plus." It created a lot of insecurity. But the reality on the ground is different. Confidence, grooming, and how you carry your weight matter infinitely more than the specific number on a measuring tape.
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If you're 5'7 and 160 pounds, and you carry yourself with rounded shoulders and a downcast gaze, you'll feel small. If you stand tall—chest out, shoulders back—you command space. It sounds like "alpha" nonsense, but it’s basic biology. Posture affects hormone levels, including testosterone and cortisol.
Actionable Steps for the 5'7 Male
If you want to optimize your 5'7 frame, don't just aim for a "weight." Aim for a composition.
1. Calculate your TDEE (Total Daily Energy Expenditure)
Don't guess. Use an online calculator to find your maintenance calories based on your actual activity level. Most 5'7 men find their maintenance is between 2,000 and 2,400 calories.
2. Focus on Compound Lifts
Since you have a mechanical advantage, use it. Squats, deadlifts, and overhead presses will build a thick, functional frame that looks impressive at 5'7. You want width in the shoulders to create that "V-taper."
3. Get a Body Composition Scan
Forget the scale for a minute. Go get a DEXA scan or use a smart scale. Knowing if your 165 pounds is 15% body fat or 25% body fat changes everything about your fitness strategy.
4. Adjust Your Wardrobe
Stop buying "Regular Fit." Look for "Athletic Fit" or "Slim Fit" to avoid being swallowed by fabric. A shorter torso looks better with mid-rise pants rather than low-rise, which can make your legs look shorter than they are.
5. Prioritize Sleep and Recovery
Growth hormone is released during deep sleep. If you're trying to stay at an "average" weight while building muscle, you need 7–9 hours. No exceptions.
Being a 5'7 average weight male is essentially having a "balanced" build. You aren't so large that you're clumsy, and you aren't so small that you lack presence. It is a versatile, healthy, and high-performance height-to-weight ratio that—when managed with a bit of discipline—leads to incredible long-term health outcomes.
Stop comparing yourself to the outliers and start leaning into the advantages of the compact, powerful frame you actually have. Focus on strength, keep the waist tight, and wear clothes that actually fit. The rest is just noise.