You’re 5'7". Maybe you’re looking in the mirror and wondering if that extra ten pounds is actually a problem, or perhaps you just stepped off a scale at the doctor's office and saw a number that made your heart sink. It’s a weird height to be. You aren't "short" by global standards, but you’re just under the average American male height of 5'9", which means weight shows up on your frame much faster than it does on your six-foot friends.
The standard answer for weight for 5'7 man usually points toward a Body Mass Index (BMI) chart. According to the National Heart, Lung, and Blood Institute, the "normal" range for you is roughly 118 to 159 pounds.
Wait. 118 pounds?
If you have a broad chest or you've ever lifted a dumbbell in your life, 118 pounds sounds like a hospital stay. This is where the math starts to fail the reality of being a human being with bones, muscles, and a life.
The Problem With "Ideal" Numbers
Most health calculators are lazy. They treat you like a mathematical cylinder. But you’re not a cylinder. You’re a guy with a specific frame size. Dr. Marc Perry, founder of BuiltLean, often points out that frame size—the actual width of your bones—can account for a massive swing in what "healthy" looks like.
If you have a small frame (measure your wrist; if it’s under 6.5 inches, that’s you), you might actually feel best at 145 pounds. But if you have an athletic or "large" frame with wrists over 7 inches, 170 pounds might look lean and powerful on you. The scale doesn't know the difference between a pint of fat and a pint of muscle, even though the muscle is much denser and takes up less space.
Honestly, I've seen guys who are 5'7" and 180 pounds who look like they’re carved out of granite. I’ve also seen guys at 155 pounds who struggle with "skinny fat" syndrome, where their metabolic health is actually worse because they have high visceral fat around their organs despite a "normal" total weight.
Muscle Density and the 5'7 Frame
Let's look at some real-world examples.
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Consider a professional lightweight MMA fighter or a CrossFit athlete. Many of these guys sit right at 5'7". Dustin Poirier, a legendary UFC fighter, often competes at 155 pounds but walks around much heavier. When he’s in the cage, he’s pure functional mass. If he followed the "standard" 140-pound recommendation for his height, he’d lose the very strength that makes him elite.
Muscle is the great disruptor of weight charts.
$BMI = \frac{weight(kg)}{height(m)^2}$
This formula—the Quetelet Index—was invented in the 1830s by a Belgian astronomer. An astronomer! He wasn't looking at metabolic health or body composition; he was looking at populations. When you apply this to a single weight for 5'7 man, it’s like using a lawnmower to trim a bonsai tree. It’s the wrong tool for a precise job.
Body Fat Percentage Matters Way More
If you want to know if you're at a healthy weight, stop obsessing over the total mass and start looking at what that mass consists of. For a man of 5'7", the "sweet spot" for longevity and aesthetics usually lands between 12% and 20% body fat.
- 10-12%: Very lean. Abs are clearly visible. This is "beach ready" but hard to maintain year-round for most people.
- 15%: The gold standard. You look fit, you have some definition, and your hormones are likely firing on all cylinders.
- 20%: Healthy. You look like you go to the gym occasionally, but you also enjoy pizza. No shame here.
- 25% and up: This is where doctors start worrying about systemic inflammation and cardiovascular stress.
Instead of just checking the scale, grab a pair of calipers or get a DEXA scan if you’re serious. Or, use the "pants test." If your waistline is expanding but your weight is staying the same, you’re losing muscle and gaining fat. That’s a bad trade.
The Role of Age and Metabolism
You can't talk about weight without talking about time. A 22-year-old 5'7" man has a much higher basal metabolic rate (BMR) than a 55-year-old of the same height. As we age, we naturally lose muscle mass—a process called sarcopenia.
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Unless you are actively resistance training, your "ideal" weight might actually drop over time as you lose muscle, but your health will decline. This is the paradox. Sometimes, gaining weight as you age is a sign of health, provided it's lean tissue.
A better metric for the average guy is the Waist-to-Height Ratio (WHtR). Aim to keep your waist circumference less than half your height. For a 5'7" man (67 inches), your waist should ideally be 33.5 inches or less. This measurement is a much more accurate predictor of heart disease and diabetes than the BMI ever was because it focuses on where the fat is stored.
Nutrition and the 5'7 Reality
You don't have the "calorie budget" of a 6'4" guy. It’s annoying. It's unfair. But it's true.
If you're 5'7" and sedentary, your maintenance calories might only be around 1,800 to 2,000 per day. One heavy meal at a restaurant can wipe that out. This is why protein leverage is so important for men of this stature. If you prioritize protein (aiming for roughly 0.8 to 1 gram per pound of goal body weight), you stay fuller longer and protect the muscle you have.
Think about it this way: 165 pounds of "mush" feels heavy and tiring. 165 pounds of "engine" (muscle) feels energetic.
Practical Steps to Find Your True Weight
Forget the charts for a second. Let's get real about how to actually dial this in.
1. Establish a Baseline
Weigh yourself every morning for a week after using the bathroom but before eating. Average those numbers. That’s your true starting point. Ignore the daily fluctuations caused by salt or water retention.
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2. Measure Your Waist
Take a tape measure. Wrap it around your natural waistline (usually just above the belly button). If you’re over 35 inches, you likely need to drop some fat regardless of what the scale says.
3. Strength Training is Non-Negotiable
Because a 5'7" frame can look "blocky" easily, focusing on compound movements—squats, deadlifts, presses—is key. Building your shoulders and upper back can help create a more proportional V-taper that makes any weight you carry look better.
4. Adjust for Activity
If you work a desk job, you’re likely overestimating how much you can eat. If you’re a construction worker or a mail carrier, you need significantly more fuel. Don't eat like a pro athlete if you're sitting in Zoom meetings for eight hours.
What Most People Get Wrong
People think there is a "destination" weight. There isn't. Your body is a dynamic system.
You might find that you feel incredible at 165 pounds in the summer when you’re hiking and active, but your body wants to sit at 172 in the winter. That 7-pound range is totally normal. The obsession with a single "perfect" number usually leads to disordered eating or a cycle of yo-yo dieting that wrecks your metabolism.
Acknowledge that your "best" weight is the one where your blood pressure is stable, your energy is high, and you can move through the world without joint pain. For many 5'7" men, that number is actually higher than what the government charts suggest.
Actionable Next Steps
- Calculate your Waist-to-Height Ratio today. If it's above 0.5, start a modest 300-calorie deficit.
- Prioritize 30g of protein at every meal. This keeps your metabolic rate higher and preserves muscle during weight shifts.
- Focus on performance goals rather than scale goals. Try to add 5 pounds to your bench press or shave 30 seconds off your mile. Usually, the body composition follows the performance.
- Get a blood panel done. Check your fasting glucose and triglycerides. These numbers tell a much more important story about your "weight" than the scale ever will.
The "right" weight for 5'7 man is ultimately a balance of health, function, and how you feel in your own skin. Don't let a 19th-century formula tell you that you're overweight if you're strong, healthy, and capable. Conversely, don't use "muscle" as an excuse if your waistline is creeping into the danger zone. Be honest with yourself, get moving, and eat like you value your body.