How much muscle a man can realistically build — and the hard natural ceiling — for every height from 155 cm to 230 cm.
Skip the scales, calipers, and DEXA scans. Your bathroom mirror is the measuring instrument.
For each height, the weight range at FFMI 21, 23, and 25. Lower weight in each cell = 10 % body fat. Higher weight = 15 %.
| Height | FFMI 21 realistic floor | FFMI 23 realistic ceiling | FFMI 25 natural limit |
|---|---|---|---|
| 155 cm5'1" | 56.1–59.4 kg124–131 lbs | 61.4–65.0 kg135–143 lbs | 66.7–70.7 kg147–156 lbs |
| 160 cm5'3" | 59.7–63.2 kg132–139 lbs | 65.4–69.3 kg144–153 lbs | 71.1–75.3 kg157–166 lbs |
| 165 cm5'5" | 63.5–67.3 kg140–148 lbs | 69.6–73.7 kg153–162 lbs | 75.6–80.1 kg167–177 lbs |
| 170 cm5'7" | 67.4–71.4 kg149–157 lbs | 73.9–78.2 kg163–172 lbs | 80.3–85.0 kg177–187 lbs |
| 175 cm5'9" | 71.5–75.7 kg158–167 lbs | 78.3–82.9 kg173–183 lbs | 85.1–90.1 kg188–199 lbs |
| 180 cm5'11" | 75.6–80.0 kg167–176 lbs | 82.8–87.7 kg183–193 lbs | 90.0–95.3 kg198–210 lbs |
| 185 cm6'1" | 79.9–84.6 kg176–186 lbs | 87.5–92.6 kg193–204 lbs | 95.1–100.7 kg210–222 lbs |
| 190 cm6'3" | 84.2–89.2 kg186–197 lbs | 92.3–97.7 kg203–215 lbs | 100.3–106.2 kg221–234 lbs |
| 195 cm6'5" | 88.7–93.9 kg196–207 lbs | 97.2–102.9 kg214–227 lbs | 105.6–111.8 kg233–247 lbs |
| 200 cm6'7" | 93.3–98.8 kg206–218 lbs | 102.2–108.2 kg225–239 lbs | 111.1–117.6 kg245–259 lbs |
| 205 cm6'9" | 98.1–103.8 kg216–229 lbs | 107.4–113.7 kg237–251 lbs | 116.7–123.6 kg257–272 lbs |
| 210 cm6'11" | 102.9–109.0 kg227–240 lbs | 112.7–119.3 kg248–263 lbs | 122.5–129.7 kg270–286 lbs |
| 215 cm7'1" | 107.9–114.2 kg238–252 lbs | 118.1–125.1 kg260–276 lbs | 128.4–136.0 kg283–300 lbs |
| 220 cm7'3" | 112.9–119.6 kg249–264 lbs | 123.7–131.0 kg273–289 lbs | 134.4–142.4 kg296–314 lbs |
| 225 cm7'5" | 118.1–125.1 kg260–276 lbs | 129.4–137.0 kg285–302 lbs | 140.6–148.9 kg310–328 lbs |
| 230 cm7'7" | 123.4–130.7 kg272–288 lbs | 135.2–143.1 kg298–316 lbs | 146.9–155.6 kg324–343 lbs |
FFMI = fat-free mass ÷ height² (kg / m²). It measures how much lean mass you carry relative to your frame — a far better signal than body weight or BMI.
Train hard. Eat enough. Sleep. Over a decade, this is where you land.
Anything far beyond FFMI 25 isn't genetics — it's pharmacology.