Ideal Weight for a 5'4 Female: According to Science
Wondering what the ideal weight is for a woman who is 5 feet 4 inches tall? You’re not alone. Many women want to know if their current weight is within a healthy range — and how it compares to scientific guidelines. In this article, we break down the ideal weight ranges for 5'4" females, based on BMI, age, and body composition.
Use our free Ideal Weight Calculator to get a personalized target today.
📏 BMI-Based Ideal Weight
The Body Mass Index (BMI) is one of the most common methods used to define ideal weight. The normal BMI range is 18.5–24.9.
For a woman 5'4" (163 cm), the corresponding healthy weight range is:
- Minimum healthy weight (BMI 18.5): ~110 lbs (50 kg)
- Maximum healthy weight (BMI 24.9): ~145 lbs (65.8 kg)
💡 So according to BMI, the ideal weight range for a 5'4" female is 110–145 pounds.
Try it yourself with our AI BMI Calculator.
👩 Age-Based Adjustments
As we age, our body composition changes. Muscle mass tends to decrease, and fat distribution shifts.
| Age Group | Recommended Weight (lbs) |
|---|---|
| 18–25 | 110–135 |
| 26–40 | 115–140 |
| 41–60 | 120–145 |
| 60+ | 125–150 |
These ranges are not fixed — genetics, health history, and lifestyle play a role too.
🧠 Body Composition Matters
Two women can weigh the same but look and feel very different depending on:
- Muscle mass vs. fat percentage
- Bone density
- Fitness level
A fit, muscular woman may weigh 150 lbs and still be in great shape. For a deeper analysis, use our Body Fat Calculator.
🥗 Factors That Influence Ideal Weight
- Genetics: Your natural frame size (small, medium, large)
- Lifestyle: Activity level, sleep, stress
- Hormones: Especially during pregnancy, menopause, or thyroid imbalance
✅ How to Reach and Maintain Ideal Weight
- Eat a balanced, whole-food diet
- Combine cardio + strength training
- Use our Calorie Calculator to stay in the right calorie range
- Prioritize sustainable habits, not crash diets
🤔 FAQs
❓ Is 130 lbs ideal for a 5'4 female?
Yes — it’s within the healthy BMI range for that height.
❓ What if I weigh 150 lbs?
You're slightly above the BMI "normal" cutoff, but if you have more muscle, it may still be healthy.
❓ How can I know my healthy range?
Use our Ideal Weight Calculator or consult with a doctor for personalized advice.
🔗 Related Tools
🧾 Final Thoughts
There’s no one “perfect” number, but if you’re a 5'4" female, staying within 110–145 lbs is generally considered healthy. Combine that with body composition, strength, and lifestyle factors to truly define your ideal.
Start with our Ideal Weight Calculator and find the healthiest version of you.