5'5", 180 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", 180 lbs. They weigh nearly the same, but their body fat runs from 19% to 31%, which is why they look so different.

Height: 5'5"
Weight: 180 lbs
BMI: 30.0
Body fat: 19–31%

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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", 180 lbs male

Circumferences of men at this size.

Full range Middle half Median

Upper body

Chest

41″43″

38.5″42″46.5″

Shoulders

44.5″46.5″

43.5″45.5″48.5″

Neck

15.5″16″

14.5″17″

Upper arm

12.5″13.5″

11.5″13″15″

Forearm

12″12.5″

11″13″

Midsection

Waist

36″39″

33.5″37.5″42″

Hips

39.5″40.5″

37″40″43″

Legs

Thigh

24″25″

23″24.5″26.5″

Calf

15″15.5″

14″17″

Similar sizes

5'5", 170 lbs male 5'6", 180 lbs male 5'5", 160 lbs male 5'5", 200 lbs male 5'6", 170 lbs male 5'6", 190 lbs male

See every height and weight in the BMI visualizer

Macros calculator for a 5'5", 180 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", 180 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

1,700

Protein a day

171g

684 cal from protein 1,016 cal from fat & carbs, your choice

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