You’ve probably stared at those generic charts in a doctor's office. You know the ones. They have those color-coded blocks showing where you "should" be based on a height of 5'7". But honestly, those charts are kind of a blunt instrument. If you’re a 5'7" guy, you’re in a unique spot. You aren't "short," but you aren't a giant either. You’re right in that middle ground where five pounds of muscle or five pounds of fat can completely change how you look and feel.
So, what is the perfect weight for 5 7 male individuals?
The short answer—which nobody likes—is that it depends. If you’re a powerlifter with legs like tree trunks, your "perfect" weight might look like obesity to a computer. If you’re a marathon runner, your ideal weight might look underweight to your grandmother. We need to look past the "one size fits all" myth and get into the weeds of body composition, frame size, and actual health markers.
The BMI Reality Check
Most people start with the Body Mass Index (BMI). It’s easy. It’s fast. It’s also kinda flawed. For a man who is 5'7" (which is 67 inches), the "normal" BMI range falls between 18.5 and 24.9.
In actual pounds, that means a range of 118 to 159 pounds.
That is a massive 41-pound gap. Think about that for a second. A 120-pound man and a 158-pound man are both considered "normal" at this height. But they would look like completely different people. One might look quite lean or even fragile, while the other looks filled out.
The problem? BMI doesn't know if you're carrying 155 pounds of muscle or 155 pounds of beer-fridge padding. It’s just math. It takes your weight, divides it by your height squared, and spits out a number. It ignores bone density. It ignores water weight. It definitely ignores your 400-pound squat.
Looking at Frame Size and Bone Structure
Have you ever noticed that some guys just look "bigger" even if they aren't fat? That's frame size. It’s a real thing, not just something people say when they're trying to be polite about being overweight.
The National Institutes of Health (NIH) used to use elbow breadth or wrist circumference to determine this. For a 5'7" male, a wrist circumference of about 6.5 to 7.5 inches is average. If your wrist is smaller than 6.5 inches, you likely have a small frame. You’ll probably feel and look your best at the lower end of the weight spectrum, maybe 135 to 145 pounds.
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If you have "heavy bones" or a wrist over 7.5 inches, you’ve got a large frame. You might carry 165 or 170 pounds and look perfectly athletic. At that weight, a small-framed guy might start to look a bit soft around the edges. It’s all about the skeleton you’re hanging the muscle on.
The Role of Muscle Mass
Muscle is dense. It’s heavy. It takes up way less space than fat but weighs the same.
Let's look at an example. Imagine two men. Both are 5'7". Both weigh 175 pounds.
Man A sits at a desk all day, doesn't lift, and eats mostly processed food. His waist is 38 inches. He’s technically "overweight" by BMI standards, and his health markers—like blood pressure and cholesterol—might be creeping up.
Man B hits the gym four times a week. He has broad shoulders and a 31-inch waist. He weighs the exact same 175 pounds, but his body fat percentage is 12%.
Is 175 pounds the "perfect weight" for him? Probably. He’s metabolically healthy, strong, and has a lower risk of chronic disease than Man A. This is why the scale is a liar. If you are active, you have to give yourself permission to weigh more than the "ideal" charts suggest.
What do the Experts Say?
The Metropolitan Life Insurance Company used to produce famous "Height and Weight Tables." They weren't interested in aesthetics; they were interested in who lived the longest. For a man of 5'7", they suggested a range of 144 to 154 pounds for a medium frame.
Modern research, like studies published in The Lancet, suggests that being on the slightly higher end of the "normal" BMI—or even the very low end of "overweight"—might actually be protective as you age. This is the "obesity paradox." It’s not that being fat is good, but having a bit of "reserve" (especially muscle) helps the body fight off illness.
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Dr. Nick Trefethen from Oxford University actually proposed a "New BMI" formula because he felt the old one penalized shorter people and was too lean for taller people. Under his formula, the "perfect" range for a 5'7" male shifts slightly, but it still emphasizes that the 140s and 150s are the "sweet spot" for most.
Waist-to-Height Ratio: The Better Metric
If you want to know if your weight is "perfect," stop looking at the scale and grab a tape measure.
The Waist-to-Height Ratio (WtHR) is increasingly seen by doctors as a better predictor of heart disease and diabetes than BMI. The rule is simple: Keep your waist circumference to less than half your height.
If you are 5'7" (67 inches), your waist should be 33.5 inches or less.
Measure right above your belly button, not where your jeans sit (most guys wear their pants lower than their actual waist). If you weigh 180 pounds but your waist is 32 inches, you are likely in great shape. If you weigh 150 pounds but your waist is 36 inches, you have "visceral fat"—the dangerous kind around your organs—and you might actually need to lose weight or change your body composition despite being "light."
Age Changes the Equation
What was perfect at 22 usually isn't perfect at 55.
As we age, we naturally lose muscle mass (sarcopenia). A 5'7" man in his 60s who weighs 140 pounds might actually be at risk because he doesn't have enough muscle to support his joints or metabolism. In older age, staying toward the upper end of the weight range—maybe 155 to 165 pounds—can provide a buffer against frailty.
Conversely, a young man in his 20s can often stay at 140 pounds and feel incredibly energetic and fit. Your metabolism is a furnace at that age.
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The Aesthetic Perspective
Let's be real. A lot of people asking about the "perfect weight" are thinking about how they look in a suit or at the beach.
In the world of bodybuilding and "physique" goals, a 5'7" male is often considered to look most "proportionate" around 150 to 160 pounds if they have a low body fat percentage (around 10-15%). This creates that "V-taper" look—wide shoulders and a narrow waist.
If you go much lower than 140, you might start to look "skinny-fat" if you don't have muscle underneath. If you go much higher than 170 without significant weight training, you’ll likely start to lose muscle definition and see the weight settle in the midsection.
Common Misconceptions
People often think there is a specific number that will make them healthy. "If I just hit 150, I'll be fine."
That's not how biology works. You can be 150 pounds and have high blood sugar because your diet is poor. You can be 170 pounds and have perfect blood work because you eat whole foods and lift weights.
Another big one: "Muscle weighs more than fat."
No, it doesn't. A pound of lead weighs the same as a pound of feathers. But a pound of muscle is much smaller and firmer than a pound of fat. If you start working out, the scale might stay the same—or even go up—while your pants get looser. This is a win. Do not let the scale discourage you if the mirror and the tape measure are telling a different story.
Actionable Steps to Finding Your Number
Stop chasing a ghost. Finding your "perfect" weight is a process of elimination.
- Calculate your Waist-to-Height Ratio. If it’s over 0.5, focus on fat loss, regardless of what the scale says.
- Get a DEXA scan or use skinfold calipers. Knowing your body fat percentage is 100x more valuable than knowing your total weight. For a 5'7" male, a body fat percentage between 12% and 20% is generally the "goldilocks" zone for health and looks.
- Assess your energy levels. If you’re at 135 pounds but you’re always tired and cold, you’re likely too light. If you’re at 180 pounds and you get winded climbing stairs, you’re likely too heavy.
- Prioritize Strength. For men of this height, adding 5–10 pounds of muscle can make a "heavy" weight look lean. Focus on compound movements like squats, deadlifts, and presses.
- Ignore the "Standard" 2,000 calorie diet. At 5'7", your caloric needs are likely different from a 6'2" man. Use a TDEE (Total Daily Energy Expenditure) calculator to find your specific baseline.
The "perfect weight" is ultimately the one where your blood markers are clean, your joints don't hurt, and you have the physical capability to do what you love. For most 5'7" men, that sweet spot is going to fall between 145 and 165 pounds, depending on how much time they spend in the gym. If you're outside that range, don't panic—just check your waistline and your energy levels first.