If you’re standing at five-foot-seven, you’ve probably spent some time staring at one of those clunky charts in a doctor’s office. You know the ones. They look like they haven't been updated since the 1970s. You find your height, slide your finger across, and see a number that makes you either sigh with relief or feel a sudden urge to skip lunch.
But honestly? Those numbers are often total lies.
The recommended weight for 5'7 isn't a single "golden" number that applies to everyone equally. It’s a range. A wide one. And if you have a lot of muscle or a heavy bone structure, the standard advice might actually be working against your health goals.
We need to talk about why that 150-pound target you have in your head might be completely wrong for your specific body type.
The Problem With the Standard BMI Scale
Most "official" sources, like the Centers for Disease Control and Prevention (CDC), point toward the Body Mass Index as the ultimate truth. For someone who is 5'7" (or 167.6 cm), the "normal" BMI range falls between 18.5 and 24.9.
Math time.
If we run those numbers, the recommended weight for 5'7 translates to roughly 118 to 159 pounds.
That is a massive gap. Forty-one pounds! That’s the weight of a medium-sized dog or several bowling balls.
The issue is that BMI is a math equation—specifically $BMI = kg/m^2$—and it doesn't know the difference between a pound of fat and a pound of lean muscle. Imagine two guys. One is a marathon runner with very little muscle mass. The other is a dedicated CrossFit athlete with broad shoulders and thick legs. Both are 5'7". Both weigh 165 pounds. According to the BMI, both are technically "overweight."
Does that make sense? Not really.
The marathoner might be at his peak. The CrossFit athlete might be 8% body fat. Yet, the chart says they need to lose weight. This is why doctors like Dr. Fatima Cody Stanford at Harvard Medical School often argue that BMI is a flawed tool when used in isolation. It’s a screening tool, not a diagnostic one.
Frame Size: The Factor Nobody Mentions
You’ve heard people say they are "big-boned." It sounds like an excuse, right? Well, it’s actually a real clinical reality. Your skeletal frame determines how much weight your body can comfortably carry without putting undue stress on your joints.
A 5'7" woman with a "small" frame might feel her best at 125 pounds. However, a woman of the same height with a "large" frame—meaning wider hips, broader shoulders, and larger wrists—might look and feel emaciated at that same weight. For her, 155 pounds might be the sweet spot where her hormones are balanced and her energy is high.
How to actually check your frame
You can do this right now. Wrap your thumb and middle finger around your opposite wrist at the smallest point.
- If they overlap: You likely have a small frame.
- If they just touch: You're medium-framed.
- If there's a gap: You have a large frame.
If you have a large frame, you should naturally aim for the higher end of the recommended weight for 5'7 spectrum. Trying to force a large-framed body into a "small-frame" weight is a recipe for metabolic burnout and injury.
Why 140 Pounds Looks Different on Everyone
Distribution matters.
Two people can hit the exact "ideal" weight for their height and have completely different health profiles. This is where we look at the Waist-to-Hip Ratio (WHR).
The World Health Organization (WHO) suggests that for men, a ratio of 0.90 or less is healthy. For women, it’s 0.85 or less. If you weigh 145 pounds at 5'7" but carry most of that weight in your midsection (the "apple" shape), you might actually be at a higher risk for Type 2 diabetes than someone who weighs 165 pounds but carries it in their glutes and thighs (the "pear" shape).
Visceral fat is the villain here. That’s the fat that wraps around your organs. You can be "thin-fat"—meaning your weight is in the recommended range for 5'7", but your internal health is struggling because of a lack of muscle and high visceral fat.
Muscle Mass and the "Heavy" Truth
Muscle is dense. It’s beautiful, functional, and heavy.
If you start lifting weights, the scale might stay the same. It might even go up. Panic usually sets in here. But if your jeans fit better and your arms look toned, you are getting healthier, even if you’re moving away from the "ideal" number on the chart.
A study published in The Lancet showed that cardiorespiratory fitness is often a better predictor of longevity than BMI. Basically, being "fit but fat" (slightly higher weight but high muscle mass and heart health) is often safer than being "thin but sedentary."
If you are 5'7" and weigh 170 pounds but can run a 5k and deadlift your body weight, your "recommended weight" is likely exactly where you are. Your body is composed of high-quality tissue that burns more calories at rest.
Age Changes the Equation
The recommended weight for 5'7 changes as you blow out more birthday candles.
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When you’re 22, your bone density is peaking and your metabolism is screaming. By 65, things shift. There is something called the "Obesity Paradox" in elderly care. Research suggests that for older adults, being slightly "overweight" by BMI standards can actually be protective. It provides a reserve of energy in case of serious illness and helps prevent osteoporosis.
If you’re 70 years old and 5'7", weighing 165 pounds might be much safer for you than weighing 120 pounds.
The Mental Health Component
We can't talk about weight without talking about the brain.
Fixating on a specific number—like 135 pounds—can lead to disordered eating patterns. If your "ideal" weight requires you to live on 1,200 calories a day and avoid social outings, it’s not your ideal weight. It’s a prison.
A healthy weight is the one you can maintain while eating a variety of foods, enjoying your life, and having the energy to do your job. For some 5'7" individuals, that’s 145. For others, it’s 158.
Actionable Steps to Finding Your "True" Number
Stop chasing the chart. Start looking at these metrics instead:
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- Energy Levels: Do you wake up tired? If you’re at a low weight but have no energy, you’re likely under-fueled.
- Blood Markers: What does your A1C and cholesterol look like? If these are perfect at 160 pounds, don't stress about losing ten more.
- The Mirror vs. The Scale: Take progress photos. If you look stronger but the scale hasn't moved, the muscle-to-fat ratio is improving.
- Sleep Quality: Overweight and underweight individuals both suffer from poor sleep. Finding that middle ground often regulates circadian rhythms.
- Waist Circumference: Keep it under 35 inches for women and 40 inches for men, regardless of what the total weight is.
The bottom line is that the recommended weight for 5'7 is a guideline, not a law. It provides a playground for you to find where your body functions best. If you're 150 pounds and feel like a superhero, stay there. If you're 130 and feel fragile, eat more.
Don't let a piece of paper from 1974 tell you how to feel about your body. Focus on performance, metabolic health, and how you feel when you move. That is the only data that actually matters.
Next Steps for Your Health Journey
- Get a DEXA Scan: If you want to know the truth about your weight, this scan measures exactly how much is fat, bone, and muscle. It’s far more accurate than a bathroom scale.
- Track Your Waist-to-Hip Ratio: Use a simple cloth measuring tape once a month. It’s a better indicator of heart health than total pounds.
- Consult a Functional Nutritionist: Instead of a generic calorie counter, talk to someone who looks at your blood work and activity levels to set a personalized goal.
- Prioritize Strength Training: Aim for two days a week of resistance work to ensure that the weight you do carry is supporting your metabolism and bone density.