How Much Should You Weigh At 5’7? | BMI And Waist Rules

You came here for a straight answer and a clear plan. At 5’7″ (170 cm), body weight targets usually start with BMI ranges and a quick waist check. Both are simple screens. They won’t tell your story in full, but they set guardrails you can use right away.

Below, you’ll see exact number ranges for 5’7″, a quick table for fast checks, an easy formula to confirm your own numbers, and smart ways to set a target. You’ll also learn when waist size sends a stronger signal than the scale.

At-A-Glance Ranges At 5’7″

This reference table condenses BMI categories for adults and the widely used waist thresholds into weight or measurement cutoffs that fit a height of 5’7″.

Category	Definition	At 5’7″
Underweight	BMI < 18.5	≤ 117 lb (≤ 53.6 kg)
Healthy Weight	BMI 18.5–24.9	118–159 lb (53.6–72.1 kg)
Overweight	BMI 25.0–29.9	160–191 lb (72.4–86.9 kg)
Obesity Class 1	BMI 30.0–34.9	192–223 lb (87.1–101.4 kg)
Obesity Class 2	BMI 35.0–39.9	224–255 lb (101.6–115.8 kg)
Obesity Class 3	BMI ≥ 40.0	≥ 256 lb (≥ 115.9 kg)
Waist Risk (Men)	Higher metabolic risk	> 40 in (> 102 cm)
Waist Risk (Women)	Higher metabolic risk	> 35 in (> 88 cm)
Waist-To-Height Tip	Target under half your height	< 33.5 in at 5’7″ (WHtR < 0.5)

How Much Should You Weigh At 5’7?

The most common target comes from the healthy BMI band. For 5’7″, that range runs about 118–159 lb (53.6–72.1 kg). If you sit near the edges, waist size helps add context. A belt that closes below 33.5 inches points to a leaner midsection for this height, even when the scale sits near the upper end of the band.

Here’s the practical way to set a number. Pick a spot inside the healthy band that also keeps your waist under half your height. Many readers choose a middle point, then adjust by feel, performance, and lab markers they track with a clinician.

Healthy Weight For 5’7 By BMI Range

BMI uses one formula: weight (kg) ÷ height (m)². At 5’7″, height is 1.7018 m, so height squared is about 2.896. Multiply that by a BMI value to get weight in kilograms, then convert to pounds (× 2.2046). That’s how the table ranges above were built.

Quick Math You Can Copy

Say you want a target near BMI 23. Multiply 23 × 2.896 ≈ 66.6 kg, which is about 147 lb. If you want the top of the healthy band, 24.9 × 2.896 ≈ 72.1 kg, which is about 159 lb. The low end, 18.5 × 2.896 ≈ 53.6 kg, is about 118 lb.

Where BMI Helps

It’s fast, repeatable, and widely used in clinics. It trends well at the population level, and it gives a shared language for charts and guidelines. For height-based questions like this one, it gives a clear start line.

Where BMI Falls Short

It doesn’t split muscle from fat, and it doesn’t capture fat pattern. A lean lifter can land in “overweight” on BMI, and a person with low muscle but more belly fat can sit inside the “healthy” band. This is why pairing BMI with a waist check works so well.

Waist-To-Height Ratio Adds Useful Context

Abdominal fat links strongly to cardiometabolic risk. A simple rule many health bodies share is to keep waist size below half your height. At 5’7″, that’s under 33.5 inches. If your waist sits above that line, aim to bring it down even if your BMI is near the middle of the chart. If your waist sits well below, you may have more room to choose a higher weight target that still fits your health goals.

This rule also helps across body types. Two people can weigh the same at 5’7″ and have different risk profiles if one carries more belly fat. The waist tape closes that gap in a way a scale can’t.

Choosing A Target That Fits Your Life

Now that you’ve seen the bands, pick a number that lines up with your energy, your sport, your wardrobe, and your lab work. Many people land near the mid-healthy zone (around 140–155 lb at 5’7″). Others feel and perform better near the upper end if they carry more muscle. The right answer is the weight that lets you sleep well, move often, and keep routine blood work on track.

How To Confirm Your Current Zone

• Step on the scale at the same time of day, two to three days in a row. Average the readings.
• Measure height without shoes. Stand tall, heels together, back to a wall or stadiometer.
• Measure waist just above the hip bones at the end of a normal exhale.
• Compute BMI from your averaged weight and measured height. Cross-check with the ranges above.
• Compare your waist to the 33.5-inch line. Use both readings to set your next step.

Setting A Smart First Goal

If you’re outside your target band, a modest shift goes a long way. Many programs start with 5–10% weight change and a waist trim toward that half-height line. This pace tends to be manageable and keeps energy steady for work and training.

What Moves The Needle Safely

Daily Habits That Help

• Meals: Center plate protein, add fiber-dense plants, add water. Keep snacks planned rather than random.
• Activity: Aim for regular brisk walking plus strength work two or three days per week. More steps make the math easier.
• Sleep: Keep a set bedtime and wake time. Short sleep nudges appetite and stalls recovery.
• Weekends: Stay within your weekday routines where you can. Tiny guardrails beat strict rules that snap.

When Tools Add Value

Food logs reveal patterns you miss. A smart scale shows trend lines, not just one spike. A tape measure keeps you honest every month. If you train, simple strength tests or a timed loop for cardio can track fitness change while the scale moves.

When To Get Medical Input

If you have a chronic condition, take meds that affect appetite or fluids, or have a history of disordered eating, work with your clinician before you set an aggressive target. If your waist sits well above the risk threshold, a clinician can also check blood pressure, lipids, and glucose markers and help you choose the next step.

Real-World Examples At 5’7″

These examples translate a set of scale readings into BMI and category, so you can see how small changes shift the dial. Use them as a quick map, then personalize your target.

Weight (lb)	BMI	Category
120	18.8	Healthy
140	21.9	Healthy
150	23.4	Healthy
160	25.0	Overweight
180	28.1	Overweight
200	31.2	Obesity Class 1
220	34.3	Obesity Class 1
240	37.5	Obesity Class 2
260	40.6	Obesity Class 3

Linking BMI Bands To Waist Checks

Two people at 5’7″ can both weigh 170 lb and land in the same BMI band. If one carries more mass in the legs and back and keeps a 31-inch waist, risk markers often look better than in a person with a 36-inch waist. This is why the waist line matters so much in your decision about “How Much Should You Weigh At 5’7?”

If your tape sits near 33–34 inches, small shifts count. A steady cut in sugary drinks, a protein bump at breakfast, and three extra walks each week often bring the number under 33.5 without harsh diets.

How To Pick Your “Next Five Pounds” Plan

Start from where you are. If your belt sits above the WHtR line and your BMI lands in the overweight band, a plan that trims five pounds while adding two short strength sessions can tighten the waist faster than pure cardio. If your waist already sits under the line but your sport demands more strength, you can aim for a lean gain plan while keeping the tape in range.

When Charts Don’t Tell The Whole Story

Charts give structure; your day-to-day gives truth. If you deadlift often, bike long miles, or hold water from a high-salt meal, your scale can jump without a real change in fat. That’s another reason to check waist and fitness together. Over a month, the pattern tells you more than any single weigh-in.

Bottom Line For 5’7″

Healthy weight sits around 118–159 lb with a waist under 33.5 inches. Keep both readings in view, adjust by feel and labs, and pick habits you can repeat. If you prefer a single sentence to anchor your plan: “How Much Should You Weigh At 5’7?” usually lands on a number inside the healthy BMI band that still keeps your waist below half your height.

Helpful references: adult BMI categories and waist-to-height guidance to keep waist under half your height.