For a 5’7 person, a healthy weight is about 118–159 lb (53.6–72.1 kg) based on BMI 18.5–24.9; goals can shift with age, sex, and muscle mass.
Height: 5’7 (170 cm). The math below shows where a healthy range lands and how to set a goal that fits your body, not a chart alone.
How Much Should You Weight If You Are 5’7?
There isn’t one magic number. For a height of 5’7, the healthy span based on body mass index (BMI) runs from about 118 to 159 pounds. That band comes from BMI 18.5–24.9. Ranges above and below carry different health signals and call for care matched to the person.
How The BMI Math Works
BMI estimates weight relative to height using the formula weight (kg) divided by height (m) squared. It’s a screening tool, not a diagnosis. Muscle, bone, and fat pattern change the story, so treat the chart as a starting point, not the finish line.
5’7 BMI-To-Weight Quick Chart
The table shows common BMI marks for 5’7 with matching weights in kilograms and pounds.
| BMI | Weight (kg) | Weight (lb) |
|---|---|---|
| 16.0 | 46.3 kg | 102 lb |
| 17.0 | 49.2 kg | 109 lb |
| 18.5 | 53.6 kg | 118 lb |
| 20.0 | 57.9 kg | 128 lb |
| 22.0 | 63.7 kg | 140 lb |
| 24.0 | 69.4 kg | 153 lb |
| 24.9 | 72.1 kg | 159 lb |
| 25.0 | 72.4 kg | 160 lb |
| 27.5 | 79.7 kg | 176 lb |
| 30.0 | 86.9 kg | 192 lb |
| 32.5 | 94.1 kg | 207 lb |
| 35.0 | 101.1 kg | 223 lb |
These cutoffs match the CDC adult BMI categories used for adults.
How Much Should You Weigh At 5’7 — Rules And Context
Charts give a range, not a verdict. Use the span to guide choices, then layer in build, sex, age, and training volume. A lean runner and a powerlifter can both sit near the edge of the healthy band and have different builds.
The Healthy Range For 5’7
For height 5’7, healthy weight by BMI runs from about 53.6 to 72.1 kg, which is roughly 118 to 159 lb. If you’re near either edge, check waist size and body fat, not the chart alone.
When The Number Sits Above The Chart Band
Overweight by BMI for 5’7 begins around 160 lb and runs to about 191 lb. Obesity starts near 192 lb. Screening labels don’t tell the whole tale, especially for people with lots of muscle, but they do cue a closer look at health markers.
Waist Size: A Simple Risk Check
Waist size adds context your scale can’t. A waist over 35 inches for many women or over 40 inches for many men raises risk for heart and metabolic disease, even at the same BMI. See the NHLBI guidance on measuring waist.
Frame, Muscle, And Where You Carry Weight
Two people at 150 lb can look and feel different. Wider shoulders, thicker legs, and denser bone push weight up without the same health impact. If you lift often, expect a higher goal than a person with the same height and lower muscle mass.
Age, Sex, And Hormones
Hormone shifts change where fat sits and how fast you recover. Many people gain or lose easily during life stages. Use ranges, watch trends, and mind energy, sleep, and lab work when you set targets.
Pick A Goal Weight That Fits Your Life
Pick a point inside the healthy band that you can maintain while eating enough to train, think, and sleep. If you’re above the band, start with habits that move the trend line: steady meals, more plants and protein, daily steps, and strength work twice a week.
Weight Range By Category For 5’7
Here’s how common BMI categories translate to weight for a height of 5’7. Use this as a reference, not a verdict.
| Category | Low End (kg / lb) | High End (kg / lb) |
|---|---|---|
| Underweight | — / — | 53.6 kg / 118 lb |
| Healthy | 53.6 kg / 118 lb | 72.1 kg / 159 lb |
| Overweight | 72.4 kg / 160 lb | 86.6 kg / 191 lb |
| Obesity I | 86.9 kg / 192 lb | 101.1 kg / 223 lb |
| Obesity II | 101.4 kg / 223 lb | 115.6 kg / 255 lb |
| Obesity III | 115.8 kg / 255 lb | — / — |
How Much Should You Weigh At 5’7 — By Age And Frame
The chart answer stays the same, yet the right spot shifts by build and goal. Athletes with higher muscle carry more scale weight at the same waist size. Older adults often do better near the middle of the band for energy and strength. If the question is “how much should you weight if you are 5’7?” for a desk job and light exercise, a mid-band point often feels best.
Use Tools, But Track How You Feel
Online planners and a simple tape measure help you track change. Weekly averages beat single weigh-ins for you. If the scale stalls for two weeks, adjust meal size or daily movement, then give it time to work. Small moves compound.
Sample Targets For Common Goals
- Lean And Active: Pick a weight near the lower third of the healthy span, as long as energy and sleep stay steady.
- Balanced And Sustainable: Aim near the middle of the band; this suits mixed training and busy weeks.
- Strength Bias: If you lift heavy, a spot near the top of the healthy span can fit well while keeping waist size in check.
Safe Pace And Time Frames
A steady pace of about 0.5 to 1 lb per week works for many. Smaller people often trend slower. Rapid drops tend to rebound. Stick with habits you can keep during weekends and travel.
When To See A Clinician
Unplanned weight change, dizziness, or chest pain needs care right away. If you use medications that affect weight or glucose, get a personalized plan and lab checks before big changes.
Your Action Plan At 5’7
- Pick a starting point inside the 118–159 lb span that suits your schedule and training.
- Track weight by weekly averages and add waist size once a week.
- Eat protein at each meal, stack vegetables and fiber, and drink water across the day.
- Walk daily and lift twice a week; add short cardio blocks for conditioning.
- Sleep 7–9 hours, set a steps floor, and keep meals steady on busy days.
Answering “how much should you weight if you are 5’7?” starts with the BMI span, then your build and goals lock in the target. With steady habits, the number follows.
Step-By-Step: Find Your Target Number
1) Convert Height To Meters
Five feet seven inches equals 67 inches, which is 1.7018 meters. Multiply 67 by 2.54 to get centimeters, then divide by 100.
2) Pick A BMI Point Inside The Healthy Span
Choose a marker that suits your build. A smaller frame might pick BMI 20–21. A stockier frame might pick BMI 23–24.
3) Do The Math
Weight (kg) equals BMI times height squared. With height 1.7018 m, height squared is 2.896. Multiply your chosen BMI by 2.896. Convert to pounds by multiplying kilograms by 2.20462.
Worked Numbers
BMI 21 at 5’7 lands near 60.8 kg, about 134 lb. BMI 23 lands near 66.6 kg, about 147 lb. Both sit inside the healthy band.
Measurement Tips That Keep You Honest
Weighing Routine
Step on the same scale in the morning after the bathroom, before breakfast. Log each day, then average seven days. One odd spike from salt or a late meal won’t throw you off every single day. Keep the scale on a hard floor. Avoid carpets and uneven tiles completely.
Waist Tape Basics
Wrap the tape just above the hip bones, snug but not tight. Exhale gently, then read the number. Take two readings and write the lower value.
Photos And Fit Checks
Monthly front and side photos in the same light help you see slow change. Clothes fit is a quick reality check when the scale is noisy.
Plateaus: Why They Happen And Fixes That Work
Hidden Calories
Cooking oils, dressings, and bites while cooking add up. Measure pours for a week and see if the trend line responds.
Weekend Drift
Two big nights can erase five tidy days. Plan one treat meal, keep portions steady, and hold your steps floor.
Low Protein
Many people eat light on protein at breakfast and lunch. Center each meal on a palm-size protein serving to hold hunger and preserve muscle.
Low Steps
Non-exercise movement drives a lot of burn. Set a daily minimum and use a short walk after meals to steady appetite.
Build A Week That Moves Your Goal
Simple Weekly Template
- Mon: Full-body strength 45 minutes + 20-minute walk.
- Tue: 30-minute brisk walk or easy ride.
- Wed: Full-body strength 45 minutes.
- Thu: Intervals 15–20 minutes (short bursts) + easy walk.
- Fri: Optional mobility and core 20 minutes.
- Sat: Long walk, hike, or ride 45–60 minutes.
- Sun: Rest, light stretching, and meal prep.
Meals That Make The Math Easier
- Breakfast: Eggs or Greek yogurt with fruit and oats.
- Lunch: Bowl with lean protein, greens, grains, and a sauce you measure.
- Dinner: Protein, two vegetable sides, and a smart carb like rice or potatoes.
- Snacks: Nuts, fruit, protein shake, or cottage cheese.
Tools For Smarter Tracking
Scale And Tape
A basic digital scale and a soft tape do the job. You don’t need fancy tech to spot trends.
Body Fat Estimates
Bioimpedance scales give rough body fat readings. DEXA scans are more precise but not needed for most people. Trend beats any single point.
Habit Scorecard
Track sleep hours, steps, protein servings, and workouts. Four simple boxes beat a long checklist and keep your plan moving.