What is a healthy weight range for a 5'2" male with an endomorph/mesomorph build to achieve visible abs?

Achieving Visible Abs: Target Weight for a 5'2" Male

For a 5'2" male weighing 147 lbs (BMI 26.9 kg/m²), achieving visible abdominal definition typically requires reducing body weight to approximately 115-125 lbs, corresponding to a BMI of 21-23 kg/m² and body fat percentage of 10-12%. 1, 2

Current Weight Status

Your current weight of 147 lbs places you in the overweight category (BMI 26.9 kg/m²), as the healthy BMI range is 18.5-24.9 kg/m² 3, 1. For your height of 5'2", the healthy weight range is approximately 100-136 lbs 3, 1.

Target Weight for Visible Abs

Body Fat Requirements

• Visible abdominal definition in men typically requires body fat percentage between 10-12% 2
• Research on elite male athletes demonstrates that body fat as low as 4-6% represents the lower physiological limit for healthy men, though this is not sustainable long-term 2
• The practical target for visible abs while maintaining health is 10-15% body fat 4, 2

Weight Calculation

• At 5'2" (62 inches), your ideal body weight range using standard formulas is approximately 115-125 lbs for achieving visible abs 5
• This corresponds to a BMI of 21-23 kg/m², which falls within the healthy range 1
• You would need to lose approximately 22-32 lbs from your current weight 3

Body Composition Considerations

Endomorph/Mesomorph Build

• Your stated build suggests higher natural muscle mass (mesomorph) combined with tendency to store fat (endomorph) 6
• Mesomorphic athletes typically maintain higher muscle-to-fat ratios and respond well to resistance training 6
• Athletes with mesomorphic dominance tend to benefit from high-protein (>1.6 g/kg), moderate-carbohydrate diets 6

Muscle Mass Preservation

• Your build likely means you carry more lean mass than average, so your target weight for visible abs may be at the higher end of the range (120-125 lbs) 4, 6
• Focus should be on fat loss while preserving muscle mass through resistance training and adequate protein intake 6

Weight Loss Strategy

Caloric Deficit

• Create a 500-calorie daily deficit to lose approximately 1 lb per week 3
• This translates to 22-32 weeks (5.5-8 months) to reach target weight 3
• Avoid excessive caloric restriction below 1500 calories/day to preserve muscle mass 3

Macronutrient Distribution

• Protein: 1.6-2.2 g/kg body weight (approximately 110-145g daily) to preserve muscle during fat loss 6
• Carbohydrates: moderate intake (40-45% of calories) to fuel training 6
• Fat: 20-30% of calories, limiting saturated fat to <7% of energy 3

Physical Activity

• Combine resistance training 3-4 days/week to maintain muscle mass 3
• Add cardiovascular exercise 150-300 minutes/week for fat loss 3
• Progressive overload in core exercises (planks, leg raises, cable crunches) to develop abdominal musculature 3

Important Caveats

Health Considerations

• BMI below 18.5 kg/m² (under 100 lbs) would be underweight and unhealthy 3, 1
• Extremely low body fat (<6%) is not sustainable and associated with hormonal disruption, immune suppression, and loss of fat-free mass 2
• Visible abs at 10-12% body fat is achievable and maintainable for most men 4, 2

Individual Variation

• Abdominal definition depends on both low body fat AND developed abdominal muscles 4
• Genetic factors influence fat distribution—some individuals store more abdominal fat and require lower overall body fat for visible abs 4
• Your mesomorphic build is advantageous for achieving this goal compared to pure endomorphs 6

Realistic Timeline

• Sustainable fat loss is 0.5-1% body weight per week 3
• Expect 6-8 months minimum to reach target body composition safely 3
• Rapid weight loss (>2 lbs/week) results in excessive muscle loss and is counterproductive 2