How Much Should You Weigh If You’re 5’7? | BMI And Waist

There isn’t one single “should” number for everyone at 5’7″. Weight targets depend on body fat, where you carry it, health history, and goals. Still, you can set a solid range fast. Start with BMI math to get a ballpark, then cross-check with waist size and how you feel in daily life. That two-step check gives a practical answer without guessing.

How Much Should You Weigh If You’re 5’7?

By standard adult BMI categories, 5’7″ (170 cm) lands in a healthy range when body weight sits between about 118 and 159 lb (53.6–72.1 kg). The low end aligns with BMI 18.5 and the upper end with BMI 24.9. Past that, 25.0–29.9 reads as overweight, and 30.0+ reads as obesity. BMI is a screening tool, not a diagnosis, so you’ll confirm with waist size and context, but it’s a clean place to start.

BMI-To-Weight Table For 5’7″ (Quick Look)

Use this mapping to see where common BMI cut points fall at 5’7″. Numbers are rounded to one decimal.

BMI	Weight (lb)	Weight (kg)
18.5	118.2	53.6
20.0	127.7	57.9
21.0	134.1	60.8
22.0	140.5	63.7
23.0	146.9	66.6
24.0	153.4	69.5
24.9	159.1	72.1
25.0	159.6	72.4
27.0	172.4	78.2
30.0	191.5	86.9
35.0	223.6	101.4
40.0	255.5	115.8

5’7 Healthy Weight Range By BMI: The Simple Math

Here’s the quick method so you can check the math yourself. Convert height to meters (5’7″ = 1.7018 m). Square it (≈2.8961). Multiply by a BMI value to get weight in kilograms. Then multiply by 2.2046 to get pounds. For the healthy range, use 18.5 and 24.9. That yields about 53.6–72.1 kg, or 118–159 lb. The table above shows a spread of common BMI marks so you can aim at a number that fits your build and plans. Adult BMI categories define these cut points and explain where BMI fits in health screening.

Why BMI Alone Can Mislead

BMI uses only height and weight. It doesn’t read muscle, bone, or where fat sits. Two people can share a BMI and look different in a T-shirt or on a scan. A strong lifter at 5’7″ may sit at 175 lb with a healthy body fat and feel great, while another person at the same weight may carry more belly fat and feel winded on stairs. That gap is why you add a waist check and a short fitness snapshot before you lock a target.

Waist Size And Waist-To-Height Ratio

Waist gives a read on deep belly fat. A quick rule that pairs well with BMI: aim to keep waist under half your height (waist-to-height ratio < 0.5). At 5’7″ (67 in), that’s under 33.5 in. This cue is simple, easy to track at home, and lines up with guidance used in the UK. See the plain-language summary from NICE: waist-to-height ratio. If your waist is over that mark, tighten the target even if BMI looks fine.

How Much Should You Weigh If You Are 5’7: Real-World Checks

Numbers are only useful if they match your life. Run through these fast filters to set a weight that actually works day to day.

Body Fat And Pictures Tell You More

A mirror, a tape, and a repeatable method beat guesswork. Track waist at the navel, first thing in the morning, once a week. Use the same spot each time. If you have access to DEXA or a smart scale, trend lines matter more than any single reading. Pair that with photos in the same light and stance. If waist and photos improve while the scale holds, you’re likely trading fat for muscle, and that’s a win.

Fitness Signals You Can Feel

Pick two or three simple tests you can repeat monthly. A brisk one-mile walk time, a set of push-ups, or a 20-minute zone-2 ride all work. If these trend up while BMI stays similar, you may already be at a good weight for 5’7″, even if the number sits near the upper end of the healthy band.

Age, Sex, And Ethnicity Nuance

Fat pattern and muscle mass shift with age. Many people carry a little more fat around the middle after 40. Some groups also face higher risk at lower BMI if belly fat runs high. That’s another reason the waist check helps. If you’re near the top of the healthy BMI range and your waist-to-height ratio sits under 0.5, you’re likely on safer ground than BMI alone suggests.

Athletes And Lifters At 5’7″

Muscle is dense. A trained person at 5’7″ might sit at 165–180 lb with solid labs, strong lifts, and a tight waist. In that case, “healthy for 5’7″” looks different from a sedentary person at the same weight. The guardrails still apply: keep the waist under half your height, keep strength and cardio steady, and watch how you feel between workouts and across the workweek.

Setting A Smart Goal Weight At 5’7″

Use the steps below to turn the ranges into a plan you can run for 8–12 weeks. Keep the loop short so you can adjust quickly.

Step 1: Pick A Starting Target

Choose a number inside the 118–159 lb band if you’re aiming for healthy BMI. If your waist sits above 33.5 in, shift the target lower. If you lift hard and your waist is already lean, you may sit higher while staying healthy.

Step 2: Track Three Things

• Scale: weigh at the same time of day, two or three days per week, and average.
• Waist: measure weekly at the same spot, morning, before food.
• Performance: log two repeatable tests (walk time, ride power, or body-weight reps).

Step 3: Adjust With Small Moves

Change one lever at a time. Nudge daily steps up by 1–2k, add a short incline walk after dinner, or trim late-night snacks. Keep protein steady, lift two or three days per week, and sleep on a regular schedule. Give each change two weeks before making another.

Step 4: Re-score Every Four Weeks

Look at the trio: scale trend, waist, and performance. If the waist drops and you feel better, you’re on track even if weight moves slowly. If waist holds and the scale rises, rework intake or steps. If performance dives, you may be pushing too hard or under-eating.

Health Guardrails To Pair With Your Number

Screen with both BMI and waist. That two-point check is simple, cheap, and pairs well with regular care.

BMI Categories In Plain English

Underweight is <18.5, healthy is 18.5–24.9, overweight is 25–29.9, and obesity starts at 30 with classes that rise from there. These ranges come from public health guidance and help with screening at the population level. They don’t replace a full exam or labs, but they do flag when a closer look makes sense. You can also run your own numbers with the CDC’s tool linked above.

Waist Cutoffs That Raise Risk

Large waists raise risk even when BMI sits in a normal band. Many medical groups flag the line near 40 in for men and 35 in for women. If you’re over those marks at 5’7″, tighten your plan and talk through next steps with your care team. Belly fat is the driver here, not the scale alone. You can read more on these risk markers in cardiometabolic guidance from expert groups and public health pages.

Waist Targets And Risk Lines At 5’7″ (Second Check)

This table brings the two main waist cues together for 5’7″: the waist-to-height rule of thumb and the sex-specific risk lines used in clinical screening.

Measure	Threshold At 5’7″	What It Means
Waist-To-Height Ratio	< 0.5 → Waist < 33.5 in	General aim used in UK guidance; pairs well with BMI.
Waist-To-Height Ratio	0.5–0.59 → 33.5–39.5 in	Higher central fat; tighten habits and keep monitoring.
Waist-To-Height Ratio	≥ 0.6 → ≥ 40.2 in	High central fat; seek a plan that lowers waist safely.
Waist (Women)	> 35 in	Raised cardiometabolic risk in clinical screening.
Waist (Men)	> 40 in	Raised cardiometabolic risk in clinical screening.

Putting It All Together For 5’7″

Here’s the clean answer: aim for 118–159 lb if you want the healthy BMI band for 5’7″, then keep waist under 33.5 in. If your waist sits over that, shift the target lower or raise activity. If you lift and carry good muscle with a lean waist, you may sit near or slightly above the top of that band and still feel great. If you carry belly fat and cross the sex-specific risk lines, treat that as a cue to tighten routine and check in with your doctor.

Sample 8-Week Tune-Up For 5’7″

Pick one strength plan and one steady cardio plan you can live with. Keep it simple and repeatable:

• Strength (2–3×/week): squat or leg press, hinge, push, pull, loaded carry. Two hard sets each, 6–12 reps.
• Cardio (3–4×/week): 20–40 minutes at a pace where you can talk in short sentences.
• Steps: daily average +1–2k over your current baseline.
• Food: protein at each meal, plenty of produce, water with meals, set treats rather than grazing.
• Sleep: a regular window, dark room, same wake time all week.

Track weight, waist, and two fitness markers. If waist drops by about an inch across eight weeks and your tests improve, you’re trending the right way whether the scale shifts fast or not.

Common Questions Answered Fast

“Can I Be Healthy Over The Range If I’m 5’7″?”

Yes. A trained person with a small waist and strong labs can sit above 159 lb and do great. That said, keep eyes on the two checks: waist and performance. If both trend the wrong way, steer back toward the band or reset habits.

“What If I’m Under 118 lb At 5’7″?”

Underweight ranges can pair with low energy, poor sleep, or frequent illness in some people. Work with your clinician on a plan to bring weight and waist into a healthier zone while keeping strength work on the calendar.

“Do I Need A Fancy Scale?”

No. A regular scale, a soft tape, and repeatable tests will tell you more than enough. If you want a deeper read, DEXA is the gold standard for body fat, but most people don’t need it to set a sound target at 5’7″.

Bottom Line For 5’7″

How much should you weigh if you’re 5’7? Use 118–159 lb as your healthy span, keep waist under 33.5 in, and let strength and cardio guide the fine-tuning. That mix is simple, clear, and easy to track without special gear.