5’8 Calculations Desired Body Weight

Calculate your ideal weight range based on height, age, gender, and body composition goals

Comprehensive Guide to Ideal Body Weight for 5’8″ Individuals

Determining your ideal body weight at 5 feet 8 inches (172.7 cm) involves considering multiple factors including age, gender, body composition, and lifestyle. This comprehensive guide explores the science behind weight calculations, healthy ranges, and practical strategies for achieving your weight goals.

Understanding Body Weight Basics

Body weight is influenced by:

• Height: At 5’8″, your frame size significantly impacts weight distribution
• Bone density: Heavier bones contribute to overall weight
• Muscle mass: Muscle weighs more than fat but takes up less space
• Body fat percentage: Essential fat vs. storage fat ratios
• Water retention: Can fluctuate daily by 2-5 pounds

Scientific Weight Calculation Methods

Several evidence-based methods exist for determining ideal weight:

1. Body Mass Index (BMI):

   BMI = weight(kg) / height(m)². For 5’8″ individuals:

   • Underweight: BMI < 18.5
   • Normal: BMI 18.5-24.9
   • Overweight: BMI 25-29.9
   • Obese: BMI ≥ 30

   Note: BMI doesn’t distinguish between muscle and fat, so it’s less accurate for athletes.

2. Hamwi Formula (1964):

   For men: 106 lbs for first 5 ft + 6 lbs for each additional inch = 142 lbs base weight at 5’8″

   For women: 100 lbs for first 5 ft + 5 lbs for each additional inch = 132 lbs base weight at 5’8″

   Adjustments: ±10% for frame size (small/large)

3. Devine Formula (1974):

   For men: 50 kg + 2.3 kg per inch over 5 feet = 67.6 kg (149 lbs)

   For women: 45.5 kg + 2.3 kg per inch over 5 feet = 62.1 kg (137 lbs)

4. Robinson Formula (1983):

   For men: 52 kg + 1.9 kg per inch over 5 feet = 65.2 kg (144 lbs)

   For women: 49 kg + 1.7 kg per inch over 5 feet = 60.3 kg (133 lbs)

Comparison of Ideal Weight Formulas for 5’8″ Individuals

Method	Male (lbs)	Male (kg)	Female (lbs)	Female (kg)
Hamwi Formula	142	64.4	132	59.9
Devine Formula	149	67.6	137	62.1
Robinson Formula	144	65.3	133	60.3
BMI 22 (middle of normal)	145	65.8	145	65.8

Body Fat Percentage Guidelines

Healthy body fat percentages vary by gender and age:

Healthy Body Fat Percentage Ranges

Category	Men (%)	Women (%)
Essential fat	2-5	10-13
Athletes	6-13	14-20
Fitness	14-17	21-24
Average	18-24	25-31
Obese	≥25	≥32

Factors Affecting Your Ideal Weight

The calculator above considers these key variables:

• Age: Metabolism slows by 1-2% per decade after age 30. Muscle mass naturally decreases (sarcopenia) without resistance training.
• Gender: Men typically have 3-5% more muscle mass and 3-6% less body fat than women at the same weight due to hormonal differences (testosterone vs. estrogen).
• Frame Size:
  • Small frame: Wrist circumference < 6.5" (men) or < 5.5" (women)
  • Medium frame: Wrist 6.5″-7.5″ (men) or 5.5″-6.5″ (women)
  • Large frame: Wrist > 7.5″ (men) or > 6.5″ (women)
• Activity Level: Sedentary individuals may carry more fat at the same weight as active individuals who have more muscle.
• Muscle Mass: Two people at 5’8″ and 160 lbs can look completely different if one has 15% body fat (muscular) and the other has 25% (higher fat).

Practical Weight Management Strategies

Achieving and maintaining your ideal weight requires a multi-faceted approach:

1. Nutrition:
   • Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation
   • For weight loss: Create a 10-20% calorie deficit (300-500 kcal/day)
   • For muscle gain: Create a 5-10% calorie surplus (200-300 kcal/day)
   • Prioritize protein: 0.7-1.0g per pound of body weight for muscle maintenance
   • Focus on nutrient density: vegetables, lean proteins, whole grains, healthy fats
2. Exercise:
   • Strength training 2-4x/week to preserve muscle during weight loss
   • Cardiovascular exercise 3-5x/week (150+ minutes moderate or 75 minutes vigorous)
   • NEAT (Non-Exercise Activity Thermogenesis): Aim for 7,000-10,000 steps daily
   • Progressive overload: Gradually increase resistance to build muscle
3. Lifestyle Factors:
   • Sleep 7-9 hours nightly (poor sleep increases ghrelin and decreases leptin)
   • Manage stress (high cortisol promotes fat storage, especially visceral fat)
   • Stay hydrated (thirst is often mistaken for hunger)
   • Limit alcohol (7 kcal/g, empty calories that inhibit fat metabolism)
4. Behavioral Strategies:
   • Track progress with photos, measurements, and performance metrics (not just scale weight)
   • Practice mindful eating (slow down, eliminate distractions)
   • Use the 80/20 rule: 80% nutrient-dense foods, 20% flexibility
   • Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound)

Common Weight Calculation Mistakes to Avoid

Many people make these errors when determining their ideal weight:

• Over-relying on BMI: BMI doesn’t account for muscle mass. A muscular 5’8″ male at 180 lbs (BMI 27.4) might be classified as “overweight” despite having 12% body fat.
• Ignoring body composition: Two people at the same weight can have vastly different body fat percentages and health risks.
• Using outdated formulas: Many ideal weight formulas were developed using data from the 1950s-1970s and don’t reflect modern body compositions.
• Comparing to celebrities: Many actors and models achieve extreme leanness through unsustainable methods (dehydration, extreme calorie restriction).
• Neglecting individual variability: Genetics account for 40-70% of weight differences between individuals at the same height.
• Focusing only on weight: Waist circumference, waist-to-hip ratio, and visceral fat measurements often better predict health risks.
• Expecting linear progress: Weight loss/gain isn’t consistent due to water retention, glycogen storage, and hormonal fluctuations.

When to Consult a Professional

Consider seeking expert guidance if you:

• Have a BMI ≥ 30 or ≤ 18.5
• Experience unexplained weight changes (>5% body weight in 6 months)
• Have obesity-related health conditions (type 2 diabetes, hypertension, sleep apnea)
• Struggle with disordered eating patterns
• Are considering medical weight loss interventions
• Have plateaued despite consistent efforts for 3+ months
• Need specialized nutrition for athletic performance

Registered dietitians, certified personal trainers, and endocrinologists can provide personalized assessments using:

• DEXA scans (dual-energy X-ray absorptiometry)
• Hydrostatic weighing
• Bioelectrical impedance analysis
• 3D body scanning
• Metabolic testing

Authoritative Resources on Healthy Weight

CDC – Assessing Your Weight NIH – Aim for a Healthy Weight U.S. Dietary Guidelines for Americans

Long-Term Weight Maintenance

Research from the National Weight Control Registry (NWCR) shows that individuals who successfully maintain weight loss for 5+ years share these habits:

• 78% eat breakfast daily
• 75% weigh themselves at least weekly
• 62% watch less than 10 hours of TV per week
• 90% exercise about 1 hour per day
• Consume an average of 1,800 kcal/day (women) or 2,200 kcal/day (men)
• Diet consists of ~24% fat, 19% protein, 56% carbohydrate
• Limit fast food to <1 time per week

Remember that ideal weight is just one component of overall health. Focus on:

• Energy levels
• Sleep quality
• Mood stability
• Physical performance
• Blood work markers (cholesterol, blood sugar, inflammation)
• Clothing fit and comfort

At 5’8″, your healthy weight range is likely between 135-165 lbs for women and 145-175 lbs for men, but the most important factor is how you feel and function at your weight. Use this calculator as a starting point, then adjust based on your individual health markers and goals.