How Much Should I Weigh If I’m 5’7″ Male? | Best Target

Searches for “how much should i weigh if i’m 5’7″ male?” spike every new year, before summer, and any time clothes fit differently. The honest answer isn’t one fixed number. Height matters, but so do body fat, muscle, age, and where you carry weight. The point of this guide is to pin down smart ranges, show how they’re calculated, and give you a clear way to choose a number that fits your build and goals.

Quick Math: Where The 118–159 Lb Range Comes From

Body mass index (BMI) is a simple screening tool most doctors still use. It isn’t a full picture, but it’s a useful first pass for setting a weight range by height. At 5’7″ (170.2 cm), the BMI “healthy” band of 18.5–24.9 lands you between about 118 and 159 pounds. That’s the broad range many men at this height use for a starting target.

Formula You Can Use At Home

BMI uses your weight and height: BMI = weight(kg) ÷ [height(m)]². To swap to pounds and inches, use BMI = 703 × weight(lb) ÷ [height(in)]². Plug your height as 67 inches.

Example Weights For 5’7″

The table below shows what different BMI points look like on the scale for this exact height. It gives you a sense of where your current number sits and what a next milestone could be.

BMI Point	Weight At 5’7″ (lb)	What It Suggests
18.5	~118	Lower edge of “healthy” band
20.0	~128	Lean for many men
22.0	~141	Middle of the healthy band
24.0	~153	Upper mid healthy
24.9	~159	Top edge of “healthy” band
27.0	~172	Overweight by BMI
30.0	~192	Obesity class I by BMI

How Much Should I Weigh If I’m 5’7″ Male? Realistic Ranges

If you lift, hold more muscle, or sit at a low body fat, a number near the top of the healthy band may fit. If you’re newer to training or carry more fat around the midsection, a middle or lower target often feels better. Two men at the same weight can look and feel different, so use the range as a lane, not a verdict.

Three Anchors To Pick A Target

1) Waist Size

For men, a waist near or under 37 inches is a solid sign you’re in a safer zone. Many health groups flag higher risk as your waist approaches 40 inches. If your waist is above that, choose a weight goal that brings it down first.

2) Body Fat

Most active men feel and perform well between roughly 12–18% body fat. At 5’7″, that might place you anywhere from the 130s to the 150s on the scale, depending on how much muscle you carry.

3) Performance And Daily Life

Pick the weight where you sleep well, lift or run without joint pain, and keep energy steady for work and family. If a lower number costs you strength or mood, ease up. If a higher number makes stairs, runs, or long days harder, pull the target down.

Set Your Number: A Simple, Safe Process

Use this short flow to lock a target that fits your build and your week.

Step 1 — Get Today’s Baselines

• Weigh first thing in the morning, three days in a row; use the average.
• Measure waist at the level of your belly button, relaxed, after a normal breath out.
• Check a rough body fat with a tape method, a good scale, or a skinfold test if you have access.

Step 2 — Choose A 10–20 Lb Window

Pick a span, not a single number. Examples that fit many 5’7″ men: 130–140 lb for leaner builds, 140–150 lb for balanced builds, 150–160 lb for muscular frames. If you’re above 190, aim for the next 10–15 lb milestone, then reassess.

Step 3 — Confirm With A Mirror And A Tape

Two checks beat one. If the mirror shows better shape, and your waist trend points down toward the 30s, your target is working. If only the scale moves while waist stays high, set a new plan.

Step 4 — Set A Tempo

Slow loss or gain sticks best. A change of 0.5–1.0 lb per week fits most men. Faster sprints can work short term, but they’re harder to keep. Patience wins.

BMI Isn’t Perfect, So Backstop It

BMI doesn’t tell muscle from fat. A 5’7″ lifter at 165 with clear abs might be “overweight” on paper. That’s why your waist tape and body fat estimate matter. Use all three together: BMI for a map, the tape for health risk, and the mirror for look and feel.

When A Doctor Visit Helps

If you’ve got a history of heart issues, diabetes, high blood pressure, or unplanned weight change, book a check. A quick blood panel and a waist check add context you can’t get from a home scale. If you’re a teen, talk with a pediatric clinician before chasing an adult target.

What Different Goals Look Like At 5’7″

Here are common goals men at this height pick and how they translate on the scale.

Lean And Athletic

This look often lands near 135–150 lb for average frame sizes, with a waist in the low 30s and body fat near the mid-teens. Lifts feel strong, running is easy, and clothes fit clean. It takes steady protein, smart training, and sleep.

Muscular And Solid

With years under the bar, some 5’7″ men carry more muscle at 150–165 lb. The waist still sits near the 30s. On a chart that can label as “overweight,” but blood work and waist size may look fine. Strength is the focus; scale weight is a by-product.

Recomp From A Higher Start

If you’re starting in the 190s or above, set phase goals. First, bring waist under 40 inches. Then work toward the 150s or 160s if that fits your frame and quality of life. A two-phase plan trims risk early and keeps momentum.

Training And Eating To Hit The Number

You don’t need a perfect plan to make steady progress. You need enough protein, a weekly mix of strength and cardio, and a sleep routine that sticks. The details below fit most 5’7″ men aiming for a healthy range.

Protein And Calories

• Protein: around 0.7–1.0 g per pound of goal body weight per day.
• Calories: set a small daily deficit (250–400) to lose, or a small surplus (150–250) to gain slowly.
• Keep carbs around training and include fiber at most meals.

Training Split That Works

• Strength: 2–4 sessions per week. Hit pushes, pulls, squats, hinges, and carries.
• Cardio: 90–150 minutes per week. Mix slow, easy work with one harder effort most weeks.
• Steps: aim for a daily floor like 7,000–10,000. Movement adds up.

Recovery And Habits

• Sleep: 7–9 hours. Make it regular.
• Alcohol: less helps appetite control, sleep, and recovery.
• Meal rhythm: 3–4 anchor meals beat all-day grazing for most people.

Milestones And Adjustments

Plateaus happen. Here’s how to course-correct without stress.

Scale Stalls For Two Weeks

• Confirm you’re tracking intake on most days of the week.
• Add 10% more steps or another short cardio session.
• Hold protein steady; trim 100–150 calories from snacks, not meals.

Waist Isn’t Moving

• Bring late-night eating earlier.
• Swap liquid calories for water or diet drinks.
• Include a long easy walk after dinner a few nights a week.

Energy Drops

• Bump calories by 100–200 for a week and see if training rebounds.
• Pull one hard session and keep easy movement.
• Check sleep and stress before slashing more calories.

Reference Table: Targets And Trackers For 5’7″ Men

Use this table to keep your plan simple. It lines up common goals with practical targets and one thing to track.

Goal	Practical Target	Track Weekly
General Health	118–159 lb, waist in the 30s	Waist at belly button
Lean Look	~12–15% body fat	Mirror + waist
Strength Focus	Weight that keeps lifts progressing	Top sets + waist
Endurance Focus	Lower end of healthy weight	Easy run pace
Recomp	Lose fat, hold or gain strength	Waist + key lifts
From 190+ Start	Next 10–15 lb drop	Average weekly weight
Maintenance	Hold within a 3–5 lb band	Morning weight trend

Tools And Links You Can Trust

Use official calculators and guidance when you want to double-check your math. The CDC adult BMI page explains the method and limits. Many health groups also point to waist size as a risk check; men are often advised to stay under about 40 inches. The NIH has a clear primer on waist circumference and risk that explains why a lower waist measurement often lines up with better health markers.

How To Measure Your Waist The Same Way Each Time

Stand tall, relax your stomach, and wrap a soft tape around your midsection at the level of your belly button. Keep the tape snug but not tight, and take two readings. If the numbers differ, average them. Measure at the same time of day each week so water and meals don’t skew the trend.

Common Traps To Avoid

• Holding your breath or sucking in during the measurement.
• Letting the tape ride up over the hip bones or down toward the hips.
• Switching the measurement spot from week to week.

Your Bottom Line

For a 5’7″ male, the 118–159 lb band is a fair “healthy” lane based on BMI math. The best number for you sits where your waist trends toward the 30s, lifts or runs feel smooth, blood work is steady, and you can live there without white-knuckle effort. If you asked, “how much should i weigh if i’m 5’7″ male?” the most useful answer is a range plus a process. Pick a window, train and eat with intent, and let the mirror and the tape confirm you’re on track.