You're standing on the scale, staring at a blinking number, and wondering if you're "winning" at being five-foot-seven. It’s a common obsession. We’ve been conditioned to think there’s this one, magical, perfect number that unlocks health and happiness. But honestly? The answer to what weight should I be at 5 7 is a lot messier than a single digit on a dial.
It depends on whether you're a marathon runner with legs like piano wire or a powerlifter who looks like they could bench press a small sedan. It depends on your age. It depends on your frame size. Most importantly, it depends on what that weight is actually made of—muscle, bone, or fat.
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The BMI Shortcut (And Why It’s Kinda Flawed)
If you ask a standard medical chart, they’re going to point you straight toward the Body Mass Index. For someone who is 5'7", the "normal" BMI range—which is between 18.5 and 24.9—translates to roughly 121 to 158 pounds.
That’s a huge 37-pound gap. Why so wide? Because the medical community knows that a person with a small frame will naturally weigh less than someone with "heavy bones" or a broader skeletal structure.
But here is the kicker: BMI is just math. It’s your weight divided by your height squared. It doesn’t know the difference between five pounds of visceral fat around your organs and five pounds of dense, metabolic-boosting muscle on your glutes. If you’re an athlete at 5'7" and you weigh 170 pounds of pure lean mass, BMI might flag you as "overweight." That’s clearly ridiculous.
The Centers for Disease Control and Prevention (CDC) uses these ranges because they correlate with lower risks of chronic diseases like type 2 diabetes and heart issues across large populations. It’s a screening tool, not a personalized diagnosis.
Beyond the Scale: Frame Size and Muscle Mass
Have you ever heard someone say they are "big-boned"? People joke about it, but frame size is a real physiological variable. You can actually test yours pretty easily by wrapping your thumb and middle finger around your opposite wrist.
If they overlap, you’ve likely got a small frame. If they just touch, you’re medium. If there’s a gap? Large frame.
A 5'7" woman with a small frame might feel her absolute best at 128 pounds. Meanwhile, a 5'7" man with a broad chest and heavy bone density might look gaunt and sickly at that same weight, needing to hit 155 or 160 just to look healthy.
The Muscle Factor
Muscle is significantly denser than fat. This is why two people can both be 5'7" and weigh 150 pounds, yet look completely different. One might wear a size 4 and look toned, while the other wears a size 10 and feels "soft."
When you're trying to figure out what weight should I be at 5 7, you should probably be looking at your waist-to-hip ratio or your body fat percentage instead of just the scale. According to the American Council on Exercise (ACE), a healthy body fat range for men is generally 14% to 24%, while for women, it’s 21% to 31%.
What the Experts Say
Dr. Nick Fuller from the University of Sydney often talks about "interval weight loss" and the idea that our bodies have a "set point." This is the weight your body naturally wants to maintain. If you force yourself down to 125 pounds just because a chart said so, but your body fights you every step of the way with crushing hunger and fatigue, that’s not your "ideal" weight.
Similarly, the Hamwi formula—an older method used by some clinicians—suggests a different baseline:
- For a 5'7" woman: 135 lbs (100 lbs for the first five feet + 5 lbs for every inch after).
- For a 5'7" man: 148 lbs (106 lbs for the first five feet + 6 lbs for every inch after).
Notice how these are just midpoints. They don't account for the fact that you might have a physically demanding job or a slower metabolism due to thyroid issues.
Age Changes the Equation
Let’s be real. You probably shouldn’t weigh what you weighed in high school. As we age, we lose muscle mass (sarcopenia) and our bone density shifts. Interestingly, some research, like the "obesity paradox" studies published in journals like The Lancet, suggests that carrying a tiny bit of extra weight in your senior years might actually be protective against certain infections and falls.
If you’re 22 and 5'7", being 130 pounds might feel effortless. If you’re 65 and 5'7", being 155 pounds might actually provide a better health buffer.
The Danger of the "Goal Weight" Trap
Focusing too hard on a specific number often leads to "yo-yo" dieting. You starve yourself to hit 135, your metabolism crashes, you eventually eat a normal meal, and the weight rushes back. It’s a vicious cycle.
Instead of asking "What weight should I be at 5 7?", maybe ask:
- Can I climb two flights of stairs without gasping for air?
- Is my blood pressure in a healthy range (usually under 120/80)?
- Am I sleeping well?
- Do I have enough energy to get through my workday without three cups of coffee in the afternoon?
If the answer to those is yes, the number on the scale is secondary.
Real-World Examples
Think about a professional cross-country runner who is 5'7". They might weigh 122 pounds. They are lean, efficient, and healthy for their sport. Now think about a CrossFit athlete of the same height. They might be 165 pounds. They have more muscle, more power, and likely a higher caloric need. Both are "healthy," but their weights are on opposite ends of the spectrum.
Then there’s the "skinny fat" phenomenon. You can be 135 pounds at 5'7" (perfectly "normal" BMI) but have high cholesterol and low muscle tone because of a diet high in processed sugars and a sedentary lifestyle. In this case, the scale is lying to you about your health.
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Actionable Steps for Finding Your Personal Ideal Weight
Stop chasing a ghost.
First, get a DEXA scan or use a smart scale to get a rough idea of your body fat percentage. It’s not 100% accurate, but it’s better than a standard scale.
Second, measure your waist circumference. For most people, a waist measurement over 35 inches (for women) or 40 inches (for men) is a better predictor of health risks than total body weight, as it indicates visceral fat around the organs.
Third, focus on "Non-Scale Victories." How do your jeans fit? How is your grip strength?
Finally, talk to a doctor about a full blood panel. If your markers—glucose, triglycerides, HDL/LDL cholesterol—are all green, and you're 5'7" weighing 165 pounds, you’re likely exactly where you need to be.
Building a body that functions well is a lot more important than hitting a number that was printed on a generic chart in 1950. Eat more whole foods. Move your body in ways that make you feel strong. The "correct" weight for your 5'7" frame will eventually settle exactly where it’s supposed to be once your habits are consistent.
Keep your focus on longevity and strength. The rest is just noise.
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Start by tracking your protein intake for one week. Most people don't eat enough to support the muscle mass they need. Aim for about 0.7 to 1 gram of protein per pound of your target weight. This helps preserve lean tissue while you find your natural balance. Check your waist-to-height ratio too; it should ideally be less than 0.5. If you are 67 inches tall (5'7"), your waist should be under 33.5 inches. This is a much more reliable health metric than the scale alone.