5'5", 150 lbs Male: What It Looks Like, BMI, Macros & Workouts

These are 6 real men from the US Army's ANSUR II body survey, all at about 5'5", 150 lbs. They weigh nearly the same, but their body fat runs from 10% to 23%, which is why they look so different.

Height: 5'5"
Weight: 150 lbs
BMI: 25.0
Body fat: 10–23%

Leaner

Higher body fat

Leaner Higher body fat

Images are rendered from each person's measured proportions, not photos of them. Tap one to see it full size.

Body measurements for a 5'5", 150 lbs male

Circumferences of men at this size.

Full range Middle half Median

Upper body

Chest

37.5″39″

36.5″38″41.5″

Shoulders

43.5″44.5″

40.5″44″47″

Neck

14.5″15″

13.5″16″

Upper arm

11.5″12.5″

10.5″12″13.5″

Forearm

11″11.5″

10.5″12.5″

Midsection

Waist

31.5″34″

29.5″32.5″36.5″

Hips

36″37.5″

34.5″36.5″39″

Legs

Thigh

22″23″

21″22.5″25″

Calf

14″15″

13″14.5″16.5″

Similar sizes

5'5", 140 lbs male 5'5", 160 lbs male 5'6", 150 lbs male 5'5", 130 lbs male 5'5", 170 lbs male 5'6", 140 lbs male

See every height and weight in the BMI visualizer

Macros calculator for a 5'5", 150 lbs male

Strongr Fastr sets two daily targets, calories and protein, and leaves fat and carbs flexible: fill the rest of your calories with whichever you prefer. These are the starting targets for a 5'5", 150 lbs male. Adjust the inputs to match you, then calculate your macros.

Goal

Fat loss Recomposition Build muscle

Age Activity level Diet

Calories a day

1,950

Protein a day

135g

540 cal from protein 1,410 cal from fat & carbs, your choice

Split the fat and carb calories however you like: more carbs, more fat, or anything in between.