At 5’7″, a healthy weight lands near 118–159 lb by adult BMI guidance; the best target depends on build, age, and goals.
You came here to settle one thing: what a sensible weight target looks like at five-seven. The short answer is that body mass index (BMI) places a healthy range between roughly 118 and 159 pounds for this height. That band covers many shapes and builds, so your ideal number should also weigh muscle, waist size, and how you want to feel and perform. For a plain-English primer on how BMI works as a screening tool, see the CDC’s overview of adult BMI.
How Much Should You Weight If Your 5’7? — Clear Ranges And Caveats
The exact number changes with body composition, but BMI is a useful screening tool. The Centers for Disease Control and Prevention explains that BMI estimates weight status for adults and sorts it into underweight, healthy, overweight, and obesity classes. It does not diagnose health on its own, so treat it as a starting point, then layer in waist size, labs, and your medical history.
| BMI Category | BMI | Weight Range At 5’7″ (lb) |
|---|---|---|
| Underweight | < 18.5 | < 118 |
| Healthy | 18.5–24.9 | 118–159 |
| Overweight | 25.0–29.9 | 160–191 |
| Obesity Class 1 | 30.0–34.9 | 192–223 |
| Obesity Class 2 | 35.0–39.9 | 224–255 |
| Obesity Class 3 | ≥ 40.0 | ≥ 256 |
| Notes | Rounded to whole pounds from BMI × height²; height = 1.7018 m. | |
Where do those numbers come from? BMI uses one formula: weight in kilograms divided by height in meters squared. At five-seven, height is 1.7018 meters; squaring that yields about 2.896. Multiplying by BMI cutoffs gives weight in kilograms; convert to pounds to get the table. This is why two people with the same height share the same cutoffs.
Taking A 5’7″ Weight Goal From Idea To Action
Pick your anchor first. Many readers choose the middle of the healthy band, around 140–150 pounds, because it leaves a buffer on each side. Lifters or people with dense frames may feel best near the top of the band. Endurance-minded folks often aim closer to the lower-middle. None of these choices is “right” for everyone; the right pick matches the way you live and the way you like to move.
Use BMI As A Screen, Not A Verdict
Public-health agencies stress that BMI is a quick, low-cost tool. It can flag risk at a population level and help set starting ranges, yet it misses bone and muscle differences. If you carry more muscle than average, your best number may sit near the upper end without added health risk. If you carry little muscle mass, a mid-band weight might still feel soft or sluggish.
Backstop With Waist Size
Waist circumference tracks central fat, which links closely with heart and metabolic risk. The National Heart, Lung, and Blood Institute notes raised risk above 35 inches for most women and above 40 inches for most men. Measure just above the hip bones after exhaling. If your waist falls near those cut lines, choose a target that trims inches there, even if scale weight looks fine. Their guidance lives here: NHLBI: Healthy Weight and waist.
Translate A Target Into Daily Moves
Once you pick a number, set gentle, boring steps you can repeat. Build a steady meal pattern with protein at each meal, lots of produce, and mostly water or unsweetened drinks. Lift 2–3 times per week, and add brisk walking or cycling on most days. Sleep helps regulation of appetite and training effort, so guard it. Little habits stacked over weeks beat short stints of intensity.
Close Variation: Healthy Weight For 5’7″ By BMI And Waist
This section answers the same core question in a slightly different phrasing that many searchers use. The healthy weight band by BMI sits between about 118 and 159 pounds at five-seven, and moving within that zone is easier when you track both scale weight and belt-notch progress. If both metrics improve together, you are likely on a steady path.
What If Your Number Starts Outside The Band?
If your current weight sits in the overweight or obesity rows, don’t panic. Many people start there and move inward one small habit at a time. A common early aim is to lose 5–10% of current weight across several months. That level of change can shrink waist size, ease blood pressure, and make daily movement feel lighter. The exact pace is personal; fast is not better than steady.
What If The Scale Already Shows “Healthy” But You Want A Tighter Look?
That’s where strength training shines. Aim for compound lifts that recruit big muscle groups: squats, hinges, pushes, pulls, and loaded carries. Keep protein intake consistent, and don’t fear a slow gain of a few pounds if your waist stays stable. Muscle adds shape, supports joints, and can raise resting energy use a bit.
How Much Should You Weight If Your 5’7? — Real-World Examples
Let’s ground this with scenarios.
Busy Desk Worker Getting Back On Track
Start near the middle of the healthy band. If you’re at 175 pounds with a 39-inch waist, a smart first stop is 160–165 pounds with a focus on trimming inches at the waist. Keep a short grocery list, pack simple lunches, walk after dinner, and lift twice weekly. When that feels routine, decide whether to move toward 155–160 or maintain.
Recreational Lifter With Broad Shoulders
Big frames and muscle skew BMI upward. If you carry clear muscle and feel strong around 185 with a 35-inch waist, you may sit in the overweight row yet be fit. You could chase 175–180 to slide closer to the top of the healthy band while holding strength. Waist trend matters more than the label in this case.
New Runner Building Endurance
Runners often do well around the lower-middle of the band. If you’re 165 with a soft midsection, easing toward 150–155 while you build a weekly base can make miles feel smoother. Fuel runs, keep strength work, and set long, easy efforts on the calendar. The goal is durable, not gaunt.
How To Measure And Track At Home
Pick two or three markers and be consistent. Weigh at the same time of day, in similar clothing. Measure waist at the navel line or just above the hip bones, and write it down. Take front and side photos monthly under the same light. The trend across weeks matters more than any single point.
Simple Math For 5’7″
Height in meters is 1.7018. Squared, that’s ~2.896. Multiply that by a BMI number to get kilograms; multiply kilograms by 2.2046 to get pounds. As a check, BMI 22 at five-seven lands near 141 pounds (22 × 2.896 × 2.2046 ≈ 141).
When To Ask Your Clinician
If you have a chronic condition, take medication that affects appetite or fluid balance, or you’re recovering from injury, bring your target to your clinician. They can sanity-check the range, look at blood pressure, lipids, and blood sugar, and suggest a path that fits your situation.
Waist Risk Cutoffs You Should Know
Waist size signals risk beyond BMI. Many programs use two simple cut lines: above 35 inches for most women and above 40 inches for most men. If your number is near or above that level, pick habits that reduce central fat first. Training and protein help hold muscle while inches drift down.
| Measure | Raised-Risk Threshold | How To Check |
|---|---|---|
| Waist (Women) | > 35 in (88 cm) | Tape measure just above hip bones after exhale |
| Waist (Men) | > 40 in (102 cm) | Tape measure just above hip bones after exhale |
| Waist-To-Height | > 0.5 | Waist inches divided by height inches |
Answers To The Way People Ask This Question
Many readers type “how much should you weight if your 5’7?” straight into the search bar. The intent is the same: a usable target for a person five-seven tall. The healthy span is 118–159 pounds, with performance, comfort, and waist size guiding where you land inside it. When in doubt, start near the middle and adjust based on how you feel, how you move, and what your tape measure shows.
Why Two Metrics Beat One
Scale weight can bounce with fluids and meals. Waist inches move slower and tell you what’s happening around the abdomen. Track both, and add a note on sleep and stress once a week. If weight and waist trend down while strength holds steady, your plan is working. If strength or energy tanks, ease the rate of loss and keep protein steady.
Red Flags That Mean “Pause And Reassess”
Rapid drops, dizzy spells, swelling, or chest pain are not part of a normal plan. If those show up, stop chasing the number and get checked. Targets are tools, not tests of willpower. Your health comes first; the scale can wait.
Last Word On Picking A Number You Can Live With
If your brain keeps looping on the phrase “how much should you weight if your 5’7?” use it as a reminder to check progress, not as a source of stress. Pick a clear, doable next step for today, keep it going this week, and let the trend line do the talking. The sweet spot is a weight that keeps your waist in a safe zone, lets you do the activities you enjoy, and fits a routine you can stick with year-round.