You’re standing on the scale. It blinks a number. If you're 5'9", maybe that number is 165. Maybe it’s 195. You want to know if you're "good." But honestly, the word "good" is doing a lot of heavy lifting there.
Most guys just want to know if they’re healthy or if they look fit. Simple, right? Not really.
If you look at a standard BMI chart, the "normal" range for a 5'9" man is roughly 128 to 169 pounds. That is a massive 40-pound gap. It's the difference between a lean marathon runner and a guy with a solid, stocky build who hits the gym three times a week. If you're 175 pounds, the chart says you're overweight. But if that 175 pounds includes a decent amount of muscle, you might actually be in better metabolic shape than a "normal weight" guy who never lifts anything heavier than a laptop.
The truth is, what is a good weight for a 5 9 male depends entirely on your frame size, your muscle mass, and where you carry your fat. A number on a scale is just data. It isn't a destiny.
The BMI Problem and Why It Labels Fit Guys as Overweight
Body Mass Index (BMI) was never meant to be a diagnostic tool for individuals. It was created in the 1830s by a Belgian polymath named Lambert Adolphe Jacques Quetelet. He was a statistician, not a doctor. He wanted to define the "average man" for the government.
For a 5'9" guy, BMI is calculated using a simple formula: your weight in kilograms divided by your height in meters squared.
$$BMI = \frac{weight (kg)}{height (m)^2}$$
Because the math only cares about height and weight, it treats a pound of lard exactly the same as a pound of bicep. This is why professional athletes often have "obese" BMIs. Take a look at prime-era boxers or CrossFit athletes. Many of them stand 5'9" and weigh 190 pounds of pure granite. The chart says they’re at risk for heart disease. Their bloodwork says they’re elite.
💡 You might also like: That Weird Feeling in Knee No Pain: What Your Body Is Actually Trying to Tell You
If you have a large frame—what doctors call "large bone breadth"—you will naturally weigh more. You can check this by measuring your wrist. If your wrist is over 7.5 inches and you’re 5'9", you likely have a large frame. You’re going to be heavier. That’s just physics.
What Do the Health Organizations Say?
The Centers for Disease Control (CDC) and the National Heart, Lung, and Blood Institute (NHLBI) stick to the 18.5 to 24.9 BMI range. For you, that means staying under 170 pounds.
But let’s look at the "overweight" category, which is 170 to 202 pounds for your height. Recent studies, including a major meta-analysis published in the Journal of the American Medical Association (JAMA), suggested that people in the "overweight" category actually had a lower risk of all-cause mortality compared to those in the "normal" weight range. This is known as the "obesity paradox." It suggests that having a little bit of extra weight—especially as you age—might provide a metabolic buffer against certain illnesses.
Body Composition Is the Real Metric
Forget the scale for a second. Let's talk about body fat percentage. This is what actually determines how you look in the mirror and how your heart functions.
A "good" body fat percentage for a man is usually between 14% and 22%.
- 10-13%: You're shredded. Six-pack is visible. This is hard to maintain for most guys.
- 15-18%: The sweet spot. You look fit, you have some muscle definition, and your health markers are usually peaking.
- 20-25%: You look "average." Maybe a little soft around the middle, but generally healthy.
- Over 25%: This is where the red flags start.
If you are 5'9" and weigh 185 pounds but your body fat is 16%, you are in fantastic shape. If you are 5'9" and 150 pounds but your body fat is 28% (what people call "skinny fat"), you might actually be at higher risk for Type 2 diabetes than the heavier, muscular guy.
The Waist-to-Height Ratio: A Better Shortcut
If you want a better way to measure if your weight is "good" without going to a lab, grab a tape measure. Forget the scale. Measure your waist at the narrowest point, usually right above the belly button.
📖 Related: Does Birth Control Pill Expire? What You Need to Know Before Taking an Old Pack
Your waist should be less than half your height.
Since you are 5'9" (69 inches), your waist should ideally be under 34.5 inches.
Research has shown that the waist-to-height ratio is a much more accurate predictor of cardiovascular health than BMI. It focuses on visceral fat—the dangerous stuff that wraps around your organs. You could weigh 190 pounds, but if your waist is 33 inches, you’re likely doing great. If you weigh 160 pounds but your waist is 36 inches, it’s time to change your diet.
Age Changes the Equation
What was a good weight for you at 22 is probably not a sustainable weight at 55. As men age, we lose muscle mass—a process called sarcopenia. We also tend to see a shift in where fat is stored.
For a 5'9" male in his 20s, staying around 160 pounds is relatively easy. By 50, your body might naturally settle at 175. If that extra weight is managed well and you’re staying active, fighting your body to get back to your high school weight can actually be counterproductive. It can lead to bone density loss and decreased hormonal health.
Practical Steps to Find Your Personal Ideal Weight
Stop chasing a "perfect" number. It doesn't exist. Instead, follow these steps to find where your body functions best.
1. Get a DEXA scan or use skinfold calipers.
Don't guess your body fat. Get it measured. If you're over 25%, focus on a slow caloric deficit. If you're under 15% and feel tired all the time, you might actually need to gain some weight.
👉 See also: X Ray on Hand: What Your Doctor is Actually Looking For
2. Focus on "Performance Weight."
How do you feel when you move? If you’re 180 pounds and you can run a 5K comfortably and do 10 pull-ups, that is a good weight for you. If you’re 155 pounds but you get winded walking up stairs, your weight isn't helping you.
3. Look at your bloodwork.
This is the ultimate "truth teller." If your triglycerides are low, your HDL (good cholesterol) is high, and your fasted glucose is under 100 mg/dL, the number on the scale matters a lot less. Ask your doctor for a metabolic panel.
4. Adjust for your lifestyle.
A 5'9" guy who works construction and a 5'9" guy who writes code for 10 hours a day have different caloric needs and different "ideal" weights. The construction worker will naturally carry more muscle mass and can sustain a higher weight healthily.
5. Buy clothes that fit your current frame.
Sometimes our obsession with a "good weight" is actually just an obsession with fitting into an old pair of jeans. Wear clothes that fit the body you have now while you work toward the body you want.
Ultimately, the best weight for a 5'9" male is the one that allows you to be physically active, keeps your blood markers in the healthy range, and doesn't require a miserable, unsustainable diet to maintain. For most guys, that's going to fall somewhere between 155 and 185 pounds. If you're outside that range, don't panic. Just look at the composition of that weight.
Actionable Next Steps:
Measure your waist circumference right now. If it's over 35 inches, prioritize reducing processed sugars and increasing daily walking to drop visceral fat. If your waist is under 34 inches but you still feel "heavy," focus on strength training to shift your body composition rather than just cutting calories. Schedule a basic metabolic blood panel to see what’s happening under the hood, as your internal health is far more important than the external number.