5'8", 220 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 5'8", 220 lbs. They weigh nearly the same, but their body fat runs from 18% to 35%, which is why they look so different.

Height: 5'8"
Weight: 220 lbs
BMI: 33.5
Body fat: 18–35%

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 5'8", 220 lbs male

Circumferences of men at this size.

Full range Middle half Median

Upper body

Chest

45″46.5″

42.5″46″50″

Shoulders

48″49″

45.5″48.5″52″

Neck

16.5″17.5″

15″17″18.5″

Upper arm

13.5″14.5″

12.5″14″16″

Forearm

12.5″13.5″

12″13″14″

Midsection

Waist

40.5″43″

35.5″42″46.5″

Hips

42.5″43.5″

40.5″43″45.5″

Legs

Thigh

26″27.5″

25″27″29.5″

Calf

16″17″

14″16.5″18″

Similar sizes

5'7", 220 lbs male 5'8", 210 lbs male 5'8", 230 lbs male 5'9", 220 lbs male 5'6", 220 lbs male 5'7", 210 lbs male

See every height and weight in the BMI visualizer

Macros calculator for a 5'8", 220 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 5'8", 220 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

190g

760 cal from protein 1,190 cal from fat & carbs, your choice

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