Penn Badgley’s Body Transformation: Inside The ‘You’ Star’s Current Weight, Vegan Diet, And Struggle With Body Dysmorphia

Penn Badgley’s physique has become a major talking point among fans, particularly as he steps into the final season of the hit Netflix series, You, as the complex and unsettling Joe Goldberg. As of December 2025, the actor, who is known for his candid discussions on mental health and body image, maintains a lean yet athletic build, with his weight estimated to be around 175 pounds (79 kg), standing at a height of 5 feet 9 inches (175 cm).

This scrutiny of his physical appearance is amplified by his openness about a lifelong struggle with body dysmorphia, a topic he has recently revisited on his popular podcast, Podcrushed. His journey toward self-acceptance, coupled with a disciplined vegan diet and a dedicated fitness routine, offers a fresh, unique perspective on celebrity body transformations that goes beyond mere aesthetics, connecting directly to his emotional well-being and performance.

Penn Badgley: A Complete Biographical Profile

Penn Badgley is an American actor, producer, and musician who first achieved widespread fame as Dan Humphrey in the iconic teen drama Gossip Girl. His career has since been redefined by his starring role as the charming yet psychopathic stalker, Joe Goldberg, in the psychological thriller series You.

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• Full Name: Penn Dayton Badgley
• Date of Birth: November 1, 1986
• Age (as of 2025): 39
• Birthplace: Baltimore, Maryland, United States
• Height: 5 feet 9 inches (175 cm)
• Current Estimated Weight: 175.5 lbs (79 kg)
• Wife: Domino Kirke (married 2017)
• Children: One son (born 2020)
• Notable Roles: Dan Humphrey (Gossip Girl), Joe Goldberg (You), Todd (Easy A), Jeff Buckley (Greetings from Tim Buckley)
• Profession: Actor, Producer, Musician (MOTHXR)
• Current Project: Final Season of You (Season 5)

The Joe Goldberg Physique: How Penn Badgley’s Weight Fluctuated for ‘You’

The character of Joe Goldberg demands a specific kind of physical presence—one that is relatable and non-threatening at first glance, but capable of sudden, intense violence. Fans have noted a subtle but significant change in Badgley's physique throughout the series, particularly heading into the final season.

Subtle Weight Gain for Season 5

Discussions among viewers and industry commentators suggest that Penn Badgley put on "some mass" or "a little bit" of muscle for the fifth and final season of You. This transformation was not about becoming overtly muscular, but rather about achieving a more solid, athletic frame that better reflects the physical demands and emotional intensity of Joe Goldberg’s final chapter in New York City. The estimated current weight of 175 lbs is at the higher end of his historical range, suggesting a successful lean bulk or increase in muscle density.

For many of his roles, including his time on Gossip Girl, Badgley maintained a very lean, almost slender build. His current physique, while still lean, appears more defined and robust, a testament to his disciplined approach to fitness in his late 30s. This subtle weight gain is often appreciated by fans, who note that the added mass makes his character's physical confrontations more believable.

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The Vegan Diet: Fueling the Transformation

A cornerstone of Penn Badgley’s health and fitness regimen is his commitment to a vegan diet. He has been vocal about his plant-based lifestyle, which he credits for maintaining his energy levels and physique.

• Plant-Based Focus: His diet is rich in whole foods, emphasizing plant-based proteins, complex carbohydrates, and healthy fats.
• Breakfast Staple: Badgley often relies on oatmeal as a core part of his morning routine, providing sustained energy for his busy filming schedule.
• Protein Sources: To support muscle maintenance and growth for his role, he focuses on high-quality plant-based protein sources, which are essential for strength training.

This disciplined nutritional approach is crucial for an actor who needs to sustain long hours on set while maintaining a specific look. The vegan diet, often high in fiber and nutrients, aids in keeping him lean while providing the necessary fuel for his workouts.

Penn Badgley’s Workout Routine: Strength Training and Varied Exercise

To achieve the "stalk-worthy" physique noticed by fans, Badgley follows a rigorous and varied fitness routine. His workouts are designed not just for aesthetics, but for overall functional fitness and stamina, essential for performing stunts and maintaining character energy.

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A Focus on Functional Strength

Badgley’s routine is not solely focused on bodybuilding but incorporates a mix of exercises to burn fat and build muscle simultaneously. Key components of his fitness plan include:

• Strength Training: Regular weightlifting and resistance exercises are key to his muscle definition and the subtle mass he has added.
• Varied Exercises: He incorporates different types of workouts to prevent plateaus and maintain a high level of cardiovascular health. This varied approach ensures a balanced, athletic build rather than a bulky one.
• Killer Morning Routine: His preparation for the role of Joe Goldberg often involves an intense morning regimen designed to boost his physical and mental state before a day of filming.

Beyond the Numbers: Penn Badgley on Body Dysmorphia and Self-Acceptance

Perhaps the most compelling and unique aspect of Penn Badgley's discussion on his body is his honesty about his past struggles. He has bravely opened up about having body dysmorphia, a mental health condition where a person can't stop thinking about one or more perceived defects or flaws in their appearance.

Childhood Struggles and Weight Gain

Badgley revealed that his struggles began in childhood. In response to his parents' divorce and social isolation, he turned to overeating, which led to weight gain. He recalls idolizing men with a different body type than his own, which fueled his negative self-perception.

He admitted to feeling a profound disconnect, stating, "I hated my body and wanted a different one." This struggle was amplified when he entered the acting world, where physical appearance is constantly scrutinized. His candidness offers a powerful counter-narrative to the often-toxic focus on celebrity bodies, shifting the conversation to mental wellness and self-acceptance.

Finding Peace and Self-Acceptance

His journey toward a healthier relationship with his body is ongoing and is now a central topic on his podcast. By discussing his past weight gain and the internal conflict of body dysmorphia, Badgley provides a crucial message: physical transformation is often more about mental and emotional health than it is about achieving a perfect number on the scale.

His current weight and physique are not just the result of a diet and workout plan, but a reflection of a holistic approach to well-being. The disciplined routine he maintains for his role as Joe Goldberg is now intertwined with his personal commitment to a healthy, balanced, and self-accepting life, making his physical journey one of the most refreshing and authentic in Hollywood today.