How Much Should I Weigh If I’m 5’8″ Male? | BMI Range

Searching for the right number on the scale gets messy fast. Height gives a starting line, but your build and goals decide the finish. This guide lays out the healthy band for a 5’8″ male, then shows how to set a target that actually fits your body and your life.

Plenty of men search for “how much should i weigh if i’m 5’8″ male?” and expect one number. Bodies don’t work that way. You’ll get a realistic range and a way to pick a target that suits your frame and goals.

How Much Should I Weigh If I’m 5’8″ Male? — Detailed Ranges

At 5’8″ (173 cm), the BMI healthy band (18.5–24.9) maps to about 125–164 lb (57–74 kg). That band suits many men with average muscle. Some sit lighter or heavier and stay fit because body fat and waist are in check. Use the ranges below as guardrails, not handcuffs.

Method	Target/Range	Notes
BMI Healthy	125–164 lb (57–74 kg)	Matches BMI 18.5–24.9 at 5’8″.
BMI Overweight	165–197 lb (75–89 kg)	BMI 25.0–29.9; fitness varies by body fat.
BMI Obesity Class I	198–230 lb (90–104 kg)	BMI 30.0–34.9; risk rises as body fat climbs.
Waist-To-Height Ratio	Keep waist < 0.5 × height	For 5’8″, aim < 34 in (86 cm) waist.
Body Fat — Athletic	10–14%	Often ~145–170 lb depending on muscle.
Body Fat — Fit	15–20%	Often ~150–180 lb for many builds.
Strength Athlete	170–195 lb	Higher muscle; watch waist and bloods.
Weight-Loss Pace	0.5–1.0 lb/week	Steady, sustainable, favors muscle retainment.

5’8″ Male Weight Range By Goal And Build

Two people at the same height can carry mass in distinct ways. That’s why the best number blends BMI with body fat and waist data. Here’s how those pieces fit together for a 5’8″ frame.

BMI: Simple, Useful, But Only Step One

BMI uses height and weight to sort risk bands. It’s fast and consistent, which helps for broad guidance. It can misread well-muscled men as heavier than they feel. Pair it with body fat and waist checks to see the full picture.

Body Fat: The Quality Of The Weight

For solid health and day-to-day energy, many men feel best around 12–20% body fat. Below ~10% is doable but demanding. Above ~25% tends to sap stamina and raise risk markers. Use skinfolds, a quality smart scale, or a DEXA scan when possible. Repeat on the same device for cleaner trends.

Waist: A Tight Metric That Tracks Risk

Waist-to-height ratio is a handy check. At 5’8″, keeping waist under ~34 inches usually lands you in a safer zone. Measure at the navel, relaxed, after an exhale. Log it weekly; it often moves before the scale does.

For formal definitions, see the CDC’s adult BMI bands and the NIH page on waist measures and risk. Those sources explain the cutoffs used by clinics and screening tools.

Set Your Target Weight The Smart Way

Targets land better when they match your season of life. Pick the outcome you want, then back into the number that fits it. Here’s a simple plan for a 5’8″ male.

1) Pick The Goal

Decide if the near-term goal is fat loss, recomposition (lose fat, gain muscle slowly), or building. Each path sets a different calorie target and pace.

2) Choose A Weight Band, Not A Single Number

Use a 10–15 lb window. For fat loss, maybe 165 → 150 lb. For recomposition, hold near 160–170 lb while strength climbs and waist trims.

3) Check Waist And Photos Monthly

Waist numbers, front/side photos, and a strength log cut through day-to-day noise. If waist drops while lifts hold, the plan works—even if the scale sticks for a week.

4) Do The BMI Math For 5’8″

Height in meters is ~1.73. Multiply 1.73 × 1.73 ≈ 2.99. Healthy weight in kilograms equals BMI × 2.99. Set BMI to 22 for a middle-ground target: 22 × 2.99 ≈ 65.8 kg (145 lb).

5) Build A Timeline You Can Keep

A weekly pace of 0.5–1.0 lb suits most men who want to hold muscle. That’s four to eight pounds per month in early phases. Slower beats crash cuts every time.

Nutrition And Training Basics For A 5’8″ Male

You don’t need perfect macros to make real progress. Hit the big rocks and the graph tilts in your favor.

Calories: Start With A Simple Estimate

Take body weight in pounds and multiply by 14–16 for a ballpark maintenance range. Pick the lower end if you sit most of the day. Pick the higher end if you walk a lot or train hard. For fat loss, shave ~300–500 calories from that estimate; for muscle gain, add ~200–300.

Protein: Give Muscle What It Needs

Aim for ~0.7–1.0 grams per pound of goal body weight. Split it over three to five meals. Center plates on lean meats, eggs, dairy, tofu, or lentils, and you’ll hit the number without thinking about it all day.

Strength And Steps: The Simple Combo

Lift three days a week with big moves—squat, hinge, push, pull. Add daily walking to keep calories ticking. That pair keeps muscle while fat comes off and makes maintenance easier later.

Goal	Daily Calories (Start)	Protein Target
Steady Fat Loss	Bodyweight × 12–13	0.8–1.0 g × goal lb
Recomposition	Bodyweight × 14–15	0.8–1.0 g × goal lb
Lean Gain	Bodyweight × 16–17	0.7–0.9 g × goal lb

When A Heavier Weight Still Makes Sense

Big frames and trained muscle shift the sweet spot upward. If you have thick thighs and lats from years of lifting, the mirror and tape can tell a truer story than BMI. At 5’8″, plenty of strong men live well at 180–190 lb with a firm waist under ~34 inches and steady blood pressure. What matters is keeping body fat in check while performance stays high.

Think of sports that prize power—rugby, grappling, sprinting. Extra muscle helps. If that sounds like you, set a range first and track your waist. When the waist number creeps, pull calories down a notch or add steps before it snowballs.

When A Lighter Target Helps

If stairs leave you winded or your waist pushes past half your height, dropping into the mid-150s can bring quick wins—better sleep, less joint ache, lower resting heart rate. Many men feel a clear bump in daily energy once the waist number dips under that 0.5 mark.

Medical Factors That Change The Math

Thyroid issues, sleep apnea, some meds, and old injuries can nudge weight up or limit training choices. That doesn’t stop progress. It just means more patience and tighter habit loops—protein at each meal, regular walks, and strength work that’s friendly to your joints. If labs or symptoms worry you, book a visit with your clinician and bring your logs. Clear records make better plans.

Putting It All Together For A 5’8″ Frame

Here’s a simple way to decide: state the goal, set a weight band and a waist target, then design the week. A 5’8″ man who picks 155–165 lb with a 33-inch waist might lift Monday, Wednesday, Friday; walk 8k steps daily; and hit 160–180 grams of protein. That plan is boring in the best way. It leaves room for family, travel, and work while the trend line moves your way.

Examples: Different Builds At 5’8″

Lean Office Worker

Starts at 162 lb with a 35-inch waist. Goal is better energy and smaller waist. A good first target is 150–155 lb with waist under 34 inches. Calories near bodyweight × 12–13, three lifting days, and 7–8k steps daily usually get it done.

Muscular Lifter

Starts at 180 lb with a 33-inch waist and solid barbell numbers. They can sit a bit heavier and stay healthy. Holding 175–185 lb while keeping waist at or under 34 inches works well. Recomp or slow gain fits this case.

Returning After Weight Gain

Starts at 210 lb with a 40-inch waist. The first milestone is dropping into the 190s while bringing waist near 37 inches. After that, reset calories for the 180s. Think months, not weeks, and keep lifts simple and safe.

Common Mistakes To Avoid With A 5’8″ Weight Target

• Chasing a single number. A band gives room for normal water swings and life events.
• Crash dieting. Big deficits drain energy and cost muscle. Smaller steps stick.
• Skipping protein. Lower appetite days still need protein anchors.
• Only doing cardio. Strength work protects the look and the metabolism.
• Ignoring the tape. The scale can stall while waist shrinks.
• Weekend blowouts. Four great days can’t outrun three wild ones. Plan a treat, not an off switch.

Tracking: Make Progress Visible

Pick simple habits and keep score. That feedback loop keeps you engaged when motivation dips.

Weekly

• Average your morning weights across seven days.
• Measure waist at the navel, same posture, same tape.
• Log working sets for your main lifts.

Monthly

• Take front and side photos in consistent light.
• Check body fat on the same device.
• Review steps, sleep hours, and training notes.

How Much Should I Weigh If I’m 5’8″ Male? — Where The Number Lands In Real Life

Here’s the plain take: most active men at 5’8″ feel and perform well somewhere between 150 and 175 lb as long as waist stays under ~34 inches and strength trends up. If you carry less muscle, that band often shifts lighter; with more muscle, it shifts heavier.

If a friend asks, “how much should i weigh if i’m 5’8″ male?”, send them this playbook. It answers the question with ranges you can use today and tools that keep progress moving.

Use the numbers. But let the mirror, waist tape, and gym log have a vote. That’s how a target turns into a weight you can live at year-round.