A healthy weight for a 5’6″ male falls between 118 and 148 pounds, based on the standard BMI range of 18.5 to 24.9. That said, the “right” number on the scale depends on your body composition, age, and activity level. A 145-pound man with significant muscle looks and performs very differently from a 145-pound man carrying most of his weight as body fat.
The Standard Weight Range
The most widely used guideline comes from BMI, which divides your weight in pounds by your height in inches squared, then multiplies by 703. For a 5’6″ man, the BMI categories break down like this:
- Underweight (below 18.5 BMI): under 115 pounds
- Healthy weight (18.5 to 24.9 BMI): 118 to 148 pounds
- Overweight (25.0 to 29.9 BMI): 155 to 185 pounds
- Obese (30.0 or above): 186 pounds and up
Another common reference point is the Hamwi formula, used in many clinical settings. It starts with 106 pounds for the first 5 feet of height and adds 6 pounds for every additional inch. For a 5’6″ man, that puts the “ideal” weight at 142 pounds, which sits near the upper end of the healthy BMI range.
Why BMI Doesn’t Tell the Whole Story
BMI treats all weight the same, whether it comes from muscle, fat, or bone. A man who lifts weights regularly could weigh 160 pounds at 5’6″ and have a BMI in the “overweight” category while carrying 12% body fat and no excess health risk. Meanwhile, someone at 140 pounds with little muscle and a high body fat percentage could face metabolic problems despite a “normal” BMI.
A 2025 Lancet Commission addressed this issue directly, proposing that obesity should be diagnosed using body fat measurements or at least two different physical measurements (such as BMI combined with waist circumference or waist-to-hip ratio) rather than BMI alone. The goal is to identify people whose excess fat is actually causing organ dysfunction or physical limitation, not just flag anyone above a weight cutoff.
Body Fat Percentage Targets
For men, healthy body fat ranges shift by age. Men under 30 typically carry 9 to 15% body fat, men between 30 and 50 average 11 to 17%, and men over 50 average 12 to 19%. Essential body fat, the minimum your body needs to function, is about 3%. Athletes generally fall between 5 and 10%, while the “fitness” range sits at 11 to 14%.
If you’re at 148 pounds with 13% body fat, you’re in a very different health position than someone at 148 pounds with 25% body fat. Both would register the same BMI. Body fat percentage is harder to measure at home than stepping on a scale, but even a basic bioimpedance scale (the kind with metal pads under your feet) gives a rough estimate worth tracking over time.
Waist Size as a Quick Health Check
One of the simplest ways to gauge whether your weight is in a healthy range is the waist-to-height ratio. The rule: your waist should measure less than half your height. At 5’6″ (66 inches), that means keeping your waist under 33 inches. This measurement captures visceral fat, the deep abdominal fat that wraps around your organs and drives the highest health risks. A man at 155 pounds with a 32-inch waist is in a much safer position than a man at the same weight with a 38-inch waist.
To measure accurately, wrap a tape measure around your bare midsection at the level of your navel while standing and breathing normally. Don’t suck in.
What the Mortality Data Shows
A large UK study tracking 3.6 million adults found that the lowest risk of death from cancer, heart disease, and respiratory disease occurred in the BMI range of 21 to 25. For a 5’6″ man, that translates to roughly 130 to 155 pounds. Below a BMI of 25, each 5-point BMI decrease was actually associated with slightly higher mortality, meaning being significantly underweight carries real risk too. Compared to men at a healthy weight, obese men (BMI 30 and above) had a life expectancy roughly 4.2 years shorter from age 40. Underweight men lost a similar amount: 4.3 years.
The takeaway is that the sweet spot isn’t as narrow as a single number. Anywhere in the 130 to 150 range puts a 5’6″ man in the lowest-risk zone, with some flexibility on either side depending on muscle mass.
If You Carry More Muscle Than Average
Men who strength train seriously often exceed the standard BMI range without excess fat. A useful metric for this group is the Fat-Free Mass Index, which measures how much lean mass you carry relative to your height. The average man has an FFMI around 19. An FFMI of 21 to 22 is considered good, 23 to 24 is very good, and 25 is the approximate natural upper limit (values above that typically indicate performance-enhancing drug use).
For a 5’6″ man at 12% body fat, an FFMI of 22 would put him around 165 pounds. That’s technically “overweight” by BMI but reflects a high level of fitness. If you’re clearly muscular and your waist stays under 33 inches, a number above the standard range isn’t cause for concern.
Putting It All Together
For most 5’6″ men, a weight between 130 and 155 pounds aligns with the lowest health risks. The clinical “ideal” from standard formulas lands around 142 pounds. But the number on the scale is just one data point. Your waist circumference (under 33 inches), body fat percentage (under 20% for most ages, ideally under 15%), and overall fitness level all matter as much or more than weight alone. If you’re tracking progress, weigh yourself at the same time each day (morning, after using the bathroom) and look at weekly averages rather than daily fluctuations, which can swing 2 to 4 pounds from water and food alone.