You walk into the doctor's office. You step on the scale. The little slidey weights or the digital red numbers settle right at 170. You're 5 feet 8 inches tall. For a lot of guys, this is a bit of a "no man’s land" weight. You aren't exactly "big," but you aren't skinny either.
Honestly, the medical community has a weird relationship with the 5 8 170 lbs male. If you look at a standard Body Mass Index (BMI) chart, you’ll find yourself sitting at a 25.8. That technically puts you in the "overweight" category. But wait. BMI is kinda famous for being a blunt instrument that doesn't know the difference between a beer belly and a bicep.
The Problem With Calling a 5 8 170 lbs Male Overweight
Let’s get real about the BMI. It was invented by a mathematician, not a doctor, nearly 200 years ago. It doesn't account for bone density. It doesn't care about your activity level. If you are a 5 8 170 lbs male who hits the gym three times a week and carries a decent amount of muscle, calling you "overweight" is basically a lie.
Muscle is significantly denser than fat. A guy with a 32-inch waist who weighs 170 pounds is in fantastic cardiovascular shape. Compare that to a "skinny-fat" guy of the same height and weight who has a 36-inch waist. Their health risks are worlds apart, even though the scale says they are identical.
Current research from organizations like the Mayo Clinic suggests that waist-to-hip ratio is actually a much better predictor of longevity than just weight and height. If your waist is less than half your height—so under 34 inches for a 5'8" guy—your internal organs probably aren't being smothered by visceral fat. That's the stuff that actually kills people.
Body Composition Breakdown
What does 170 pounds actually look like on a 5'8" frame? It depends on the "why" behind the weight.
- The Athletic Build: You’ve got broad shoulders and a tapering waist. At 170 lbs, you likely have a body fat percentage between 12% and 15%. You look fit in a t-shirt.
- The Average Build: This is where most guys sit. A bit of a "dad bod" might be starting, or maybe you just have a heavier frame. Body fat is likely 18% to 22%.
- The Sedentary Build: If you don't lift weights or do cardio, 170 lbs at 5'8" can feel heavy. You might carry most of that weight in your midsection, which increases the risk for Type 2 diabetes.
Why 170 lbs is the "Sweet Spot" for Performance
In the world of combat sports or functional fitness, being a 5 8 170 lbs male is actually pretty optimal. Look at the UFC’s Welterweight division. While those guys cut down to 170 from a higher "walking weight," many athletes thrive at this specific size.
It’s a balance.
You’re heavy enough to have real power. You’re light enough to run a 5k without your knees screaming at you. For many men, this weight represents the peak of "functional" strength. You can pull yourself over a fence, but you can also bench press your own body weight.
Nutrition and Metabolic Demands
How much should you be eating? If you’re a 170-pound man who is moderately active, your Total Daily Energy Expenditure (TDEE) is likely around 2,400 to 2,600 calories.
Protein is non-negotiable here. To maintain muscle mass at this weight, you should aim for about 0.8 to 1 gram of protein per pound of body weight. That’s roughly 136 to 170 grams of protein a day. It sounds like a lot. It is. But if you want to stay at 170 lbs without getting soft, protein is the lever you have to pull.
Health Risks and What to Watch For
We can't just ignore the "overweight" label entirely. Even if you feel fine, being 170 lbs at 5'8" means your heart is working slightly harder than it would at 155 lbs.
Blood pressure matters. Cholesterol matters.
A study published in The Lancet indicated that while being slightly "overweight" on the BMI scale can actually be protective in old age (the "obesity paradox"), it’s only protective if your metabolic markers are clean. If you're a 5 8 170 lbs male with a blood pressure of 140/90, the weight is a problem. If your BP is 115/75, you’re probably just a solid dude.
The Impact of Age
Your age changes how 170 lbs feels. At 22, you might be lean and mean. At 45, that same 170 lbs might start migrating toward your belly due to dropping testosterone levels. This is why strength training becomes vital as you age. You need to "force" that weight to stay as muscle rather than letting it convert to fat stores.
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Practical Steps for Managing Your Frame
If you’re sitting at 170 lbs and you aren’t happy with how you look or feel, don't just focus on losing weight. Focus on changing the quality of that weight.
- Measure your waist. Stop looking at the scale for a second. Take a tape measure and wrap it around your belly button. If you're over 35 inches, it's time to trim down, regardless of what the scale says.
- Increase resistance training. If you can turn 5 lbs of fat into 5 lbs of muscle, the scale won't move, but your health profile will skyrocket. Aim for compound movements like squats, deadlifts, and overhead presses.
- Prioritize sleep. It sounds cliché, but sleep deprivation tanks testosterone and spikes cortisol. This makes you hold onto belly fat. 7 hours is the minimum.
- Track your fiber. Most men get nowhere near the 30-38 grams of fiber recommended daily. Fiber helps regulate blood sugar, which prevents the insulin spikes that lead to fat storage.
Being a 5 8 170 lbs male is a nuanced position to be in. You're right on the edge of several different health categories. The goal shouldn't be to hit a "perfect" number on a chart from 1830. The goal is to ensure that the 170 pounds you're carrying is made of the right stuff. Move more, eat more protein, and pay attention to how your clothes fit rather than just the number on the scale.