You're standing on the scale. It blinks back a number, and suddenly you’re spiraling into a Google search to see if you’re "fine" or if you need to put down the pizza. It’s a classic move. If you’re a guy standing 5 feet 7 inches tall, you’ve probably seen the standard charts. They give you a range. They tell you where you should be. But let’s be real—a number on a spring-loaded platform doesn't say a lick about whether you can climb a flight of stairs without wheezing or if your heart is actually doing okay.
According to the National Heart, Lung, and Blood Institute (NHLBI), normal weight for male 5'7 individuals typically falls between 118 and 159 pounds. That is a massive 41-pound window. It’s the difference between a wiry marathon runner and a guy who hits the power rack five days a week.
The Math Behind the 118 to 159 Pound Range
Most doctors still use Body Mass Index (BMI) as the gatekeeper. To find the BMI, you take your weight in kilograms and divide it by your height in meters squared. For a 5'7" man, the formula roughly translates to that 118–159 pound bracket for a "normal" BMI of 18.5 to 24.9.
Is it perfect? No. Far from it.
BMI was actually created in the 1830s by a Belgian mathematician named Lambert Adolphe Jacques Quetelet. He wasn’t even a doctor; he was a statistician trying to define the "average man." He explicitly stated it shouldn't be used to judge individual health, yet here we are nearly 200 years later using it as a primary diagnostic tool in modern clinics.
If you’re 165 pounds at 5'7", the chart labels you "overweight." But if that extra weight is dense muscle from years of heavy squats, your metabolic health might be vastly superior to someone who is 140 pounds but carries all their weight in their gut. This is what researchers call "thin-on-the-outside, fat-on-the-inside" (TOFI). It’s a real thing. It’s why you can’t just look at the scale and call it a day.
Why Frame Size Actually Changes Everything
Not every 5'7" skeleton is built the same. You’ve got guys with wrists like a bird and others who look like they were carved out of an oak tree.
- Small frame: 118–135 lbs
- Medium frame: 135–148 lbs
- Large frame: 148–159 lbs
How do you check? Take your thumb and middle finger and wrap them around your opposite wrist. If they overlap, you’re likely small-framed. If they just touch, you’re medium. If there’s a gap? You’re large-framed. It’s a crude trick, but it explains why your buddy who is the same height can weigh ten pounds more than you and still look leaner.
Beyond the Scale: Waist Circumference and Health Risks
If you really want to know if your weight is "normal" for your 5'7" frame, grab a tape measure. Seriously. The scale is a liar, but the tape measure is a truth-teller.
The Mayo Clinic and the American Heart Association emphasize that visceral fat—the stuff deep in your belly surrounding your organs—is the real killer. For a man, a waist circumference over 40 inches significantly raises the risk of Type 2 diabetes and heart disease, regardless of what the BMI says. At 5'7", you really want to keep that waist under 35 inches.
The Waist-to-Height Ratio (WHtR)
A 2014 study published in PLOS ONE suggested that the waist-to-height ratio is actually a better predictor of lifespan than BMI. The rule is simple: Keep your waist circumference to less than half your height.
For a 5'7" man (67 inches), your waist should be 33.5 inches or less.
👉 See also: When Will ADAM Birth Control Be Available: What Men Actually Need to Know
If you’re 155 pounds but your waist is 36 inches, you might actually be at higher risk for metabolic issues than a 170-pound guy with a 32-inch waist. The latter guy just has more muscle. Muscle is metabolically active. It burns calories while you sleep. Fat just sits there, secreting inflammatory cytokines. It's kinda gross when you think about it.
The Role of Age in "Normal" Weight
Your "ideal" weight at 22 isn't necessarily your ideal weight at 55. As we age, we lose sarcopenia—that's the medical term for age-related muscle loss.
If you stay exactly 150 pounds from age 20 to age 60, but you stop lifting weights and start sitting more, your body composition has shifted. You’ve lost muscle and gained fat. Your weight stayed "normal," but your health declined.
Some geriatrics experts actually argue that for older adults, being on the higher end of the BMI scale (even slightly "overweight") can be protective. It provides a "metabolic reserve" in case of serious illness or surgery. You don’t want to be frail.
Body Fat Percentage: The Real Metric
If you can afford it, get a DEXA scan or use a pair of skinfold calipers. For a 5'7" male, the "normal" weight health outcomes are usually best when body fat is between 12% and 20%.
- 10-12%: Very lean, visible abs, usually an athlete or gym rat.
- 15%: The "sweet spot" for most men. Lean, healthy, sustainable.
- 20-25%: Starting to carry a "spare tire." Still okay, but watch out.
- 30%+: This is where the health risks really start to ramp up.
You could weigh 160 pounds at 5'7" and be 15% body fat. That’s a great place to be. You’d look fit and fill out a t-shirt well. Alternatively, you could weigh 160 pounds at 28% body fat. Same weight. Totally different health profile.
Real-World Examples of 5'7" Weights
Let’s look at some recognizable figures to see how this height plays out in reality.
Tom Cruise is famously around 5'7". During his peak action phases, he’s reportedly around 155–160 pounds. He’s muscular, which keeps him at the very top end of the "normal" BMI or even slightly into "overweight," yet no one would call him unhealthy.
Then you have Zac Efron in Baywatch. He’s roughly 5'8", so close enough. He was likely around 160 pounds there but at a body fat percentage that was probably too low to be sustainable (under 10%). It looked great on camera, but he’s been vocal about how miserable he felt.
The point? "Normal" weight doesn't always mean "feeling good."
Actionable Steps for the 5'7" Male
If you’re staring at that 118–159 pound range and wondering what to do, don't panic.
Step 1: Check your waist. If it’s over 35 inches, focus on fat loss, regardless of what the scale says.
Step 2: Assess your strength. Can you do 10 pushups? 20? If you’re within the "normal" weight range but can’t move your own body weight, you need more muscle. Start a basic resistance training program. Squats, deadlifts, and presses.
Step 3: Look at your diet quality. You can be 145 pounds (perfectly "normal") but living on ultra-processed junk. That’s how you end up with high cholesterol and fatty liver disease. Focus on whole foods: lean proteins, fibers, and complex carbs.
Step 4: Get blood work done. If your blood pressure, fasting glucose, and triglycerides are in the clear, your current weight is likely "normal" for you, even if it’s a few pounds outside the chart.
📖 Related: Cherry Valley Healthcare Banning California Residents: The Truth Behind the Rumors
Ultimately, the number is a data point, not a destiny. A 5'7" man has a lot of wiggle room. Use the range as a guide, but use your waistline and your energy levels as the real judge. If you’re 165 pounds but you’re lean and your blood work is pristine, don't sweat the "overweight" label. If you're 125 pounds but feel weak and tired, being "normal" on the chart isn't doing you any favors.
Focus on body composition. Eat enough protein (about 0.7g to 1g per pound of body weight). Move your body every day. The "normal" weight will usually take care of itself once the habits are in place.
Practical Next Steps
- Measure your waist at the level of your belly button today to get a baseline for your visceral fat levels.
- Calculate your Waist-to-Height Ratio by dividing your waist measurement by 67 to see if you fall under the 0.5 threshold.
- Schedule a basic metabolic panel with your doctor to check markers like A1C and lipid profiles, which provide a much clearer picture of health than the scale alone.
- Prioritize protein and resistance training for at least 12 weeks if you are within the weight range but lack muscle definition, as this improves metabolic health without necessarily changing your total weight.