From the Guidelines
A healthy weight for a 5'4" woman typically falls between 110-140 pounds (50-63.5 kg), which corresponds to a BMI of 18.5-24.9, considered the normal range. This range accounts for different body compositions and frame sizes, so where you fall within it may depend on factors like muscle mass and bone structure. Maintaining weight within this range reduces risks of health conditions like heart disease, type 2 diabetes, and certain cancers 1. However, BMI has limitations as it doesn't distinguish between muscle and fat, so other measures like waist circumference (ideally under 35 inches for women) can provide additional context 2. For personalized weight goals, consulting with a healthcare provider is recommended as they can consider your specific health history, body composition, and lifestyle factors.
Key Considerations
- BMI is a widely used measure to determine healthy weight, calculated as body weight in kilograms divided by height in meters squared 1
- A BMI between 18.5 and 24.9 kg/m2 is considered healthy for most adults, while a BMI between 25.0 and 29.9 kg/m2 is considered overweight, and a BMI of 30.0 kg/m2 or higher is considered obese 1
- Waist circumference is also an important measure, with a recommended circumference of less than 35 inches for women 2
- Achieving and maintaining a healthy weight through a balance of physical activity and caloric intake can reduce the risk of chronic diseases like cancer, cardiovascular disease, and diabetes 1
Recommendations for Weight Management
- Aim for a weight loss of approximately 10% from baseline as an initial goal 2
- Encourage weight maintenance or reduction through a balance of physical activity, caloric intake, and formal behavioral programs as needed 2
- Consider lifestyle changes and treatment strategies for metabolic syndrome if waist circumference is 35 inches or more in women or 40 inches or more in men 2
From the Research
Ideal Body Weight Calculation
To determine the ideal body weight for a 5 feet 4 inches (162.56 cm) tall female, we can use the Body Mass Index (BMI) as a reference.
- BMI is calculated as weight in kilograms divided by height in meters squared.
- A healthy BMI range is typically considered to be between 18.5 and 24.9 kg/m² 3.
BMI Categories
The following BMI categories are generally used:
- Underweight: BMI < 18.5 kg/m²
- Healthy weight: BMI = 18.5-24.9 kg/m²
- Overweight: BMI = 25-29.9 kg/m²
- Obesity: BMI ≥ 30 kg/m² 4
Ideal Body Weight for a 5'4" Female
Based on the healthy BMI range, the ideal body weight for a 5 feet 4 inches (162.56 cm) tall female can be calculated as follows:
- For a BMI of 18.5 kg/m², the ideal body weight would be approximately 53.5 kg (118 lbs)
- For a BMI of 24.9 kg/m², the ideal body weight would be approximately 70.3 kg (155 lbs) 5, 6
Maintaining a Healthy Weight
It is essential to maintain a healthy weight through a combination of diet and physical activity to prevent chronic diseases and promote healthy aging 5, 7.