As you’ll learn in just a moment, a healthy weight for a 5’3 female is very different from the normal weight for a 5’3 female. The same goes for men who are 5 foot 3.
After all, a given body weight isn’t healthy just because it’s common, although some people will undoubtedly find much-needed comfort in the fact that they’re not alone in their weight struggles.
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What is the average weight for a 5’3 female?
What is the average weight for a 5’3 female? According to American body weight research conducted by the CDC, the average weight for a 5’3 female is around 170.8 lbs or 77.5 kg.
While this might not sound like a lot, this height-weight combination actually yields an obese BMI.
We’ve often said that, with a favorable body composition, some individuals can be “overweight” and healthy.
However, I think it’s a stretch to say that you can be obese and healthy. After all, the average person has more visible fat than dense muscle, meaning that they need to lose weight.
See Also: What is the average weight of a woman?
What is the average weight for a 5’3 male?
What is the average weight for a 5’3 male? Based on our research and analysis, the average weight for a 5’3 male is around 170 lbs to 175 lbs.
As you can imagine, there’s not really any good data on the weight of 5’3 men.
So the best we can do is work with the average weight for all men (which is 200 lbs) and scale it down. If we say that every inch of height is equal to around 5 lbs of body mass, we get a body weight of roughly 170 lbs for a 5’3 man.
Obviously, this is the same as for women, but men typically weigh quite a bit more than women on average due to having more muscle mass.
However, since we’re dealing with men who are considerably shorter than the 5’9 average, these guys are naturally going to have smaller builds and less tissue on their bodies, which is to say less muscle mass and body fat.
As such, we think that the 170 lb to 175 lb estimate is accurate.
See Also: Average adult male weight
What is the difference between the normal weight and the ideal weight for a 5’3 female?
The difference between the normal weight for a 5’3 female and the ideal weight is that the ideal weight for a 5’3 woman is lower than the average weight.
Just because a weight is normal or common doesn’t mean that it’s healthy. As we saw above, the average weight for a 5’3 woman is actually obese, but the ideal weight for a 5’3 woman is within the normal range in terms of BMI.
A healthy weight for a 5’3 female is between 110 pounds and 135 pounds.
This weight range means that 5’3 women can have quite different body types and still be healthy.
Of course, there’s much more to good female health than just the numbers on your weighing scale.
But still, maintaining a fairly lean body is always a good place to start because it’s a sign that you’re not overeating and are performing, at the very least, some kind of exercise.
Related:
What is the ideal BMI for a 5’3 female?
The ideal BMI for a 5’3 woman (and for a 5’3 man) is between 18.5 on the low end and 24.9 on the high end. This works out to a body weight between 105 lbs and 140 lbs.
Now, since these two weights are borderline underweight and borderline overweight, respectively, it’s a good idea to maintain a weight that falls somewhere in between.
The exact weight will depend on your build and body composition, so don’t overthink it as long as you have a fairly low (i.e., not overweight) body mass.
How much should a 5’3 female weigh for good health?
To live in good health, a 5’3 female should weigh between 110 lbs and 135 lbs, as this weight range will allow her to maintain a relatively lean physique while still having enough body fat to be healthy.
Of course, you shouldn’t just focus on your body weight. Your diet, sleep quality, and exercise routine are all crucial for your health and well-being.
So, by all means, use your body weight and BMI as a guide, but don’t neglect the healthy lifestyle that actually enables you to maintain a healthy weight in the first place.
With that said, let’s take a look at a few body weight examples to see what kind of physique they would result in for a 5’3 person.
5’3 100 pounds
You’re slightly underweight if you’re 5’3 and 100 lbs because your BMI is only 17.7. On the other hand, if you’re 5’3 and 105 lbs, you technically have a normal BMI because your body mass index is 18.6.
5’3 110 pounds
Your BMI is 19.5 if you’re 5’3 and 110 lbs, and your BMI is 20.4 if you’re 5’3 and 115 lbs. Both of these body mass index scores are on the lower end of the normal range.
5’3 120 pounds
Those who are 5’3 and who weigh 120 lbs have a normal BMI of 21.3, while people who are 5’3 and weigh 125 lbs have a very reasonable 22.1 BMI.
5’3 130 pounds
Individuals who are 5’3 and 130 pounds have a slim 23 BMI, and people who are 5’3 and 135 pounds have a 23.9 body mass index.
5’3 140 pounds
Someone who is 140 pounds at the height of 5 foot 3 has a BMI of 24.8, which is on the higher end of the normal range. Additionally, a person who is 5’3 and 145 pounds has a BMI of 25.7, which is slightly overweight, although it doesn’t necessarily mean that you’re unhealthy.
5’3 150 pounds
Women and men who are 5’3 and 150 pounds are classed as overweight due to their 26.6 BMI. Similarly, people who are 5’3 and 155 pounds have an overweight BMI of 27.5.
5’3 160 pounds
Are you 5’3 and 160 lbs? If this is the case, then you have a BMI score of 28.3. In a similar way, you have a BMI of 29.2 if you’re 5’3 and 165 lbs.
5’3 170 pounds
If you are 5’3 and 170 lbs, then you’re technically obese because your BMI is 30.1. It’s the same story if you’re 5’3 and 175 lbs because your body mass index result, in this case, is an obese 31.
5’3 180 pounds
If you weigh 180 pounds at the height of 5 foot 3, then your body mass index score is 31.9, while your BMI is 32.8 if you’re 185 lbs at 5’3.
5’3 190 pounds
If a person is 5’3 and 190 lbs, it means that they have an obese BMI (33.7). The same is true for people who are 5’3 and 195 lbs; in this case, their BMI is 34.5.
5’3 200 pounds
Those who weigh 200 pounds at the height of 5’3 have a BMI of 35.4, meaning that they’re suffering from class 2 obesity. Similarly, those who are 5’3 and 205 pounds have a high BMI (36.3).
5’3 210 pounds
If your physical stats are 5’3 and 210 lbs, your BMI is a hefty 37.2. In a similar way, you have a rather high BMI of 38.1 if you’re 5’3 and 215 lbs.
5’3 220 pounds
Are you 5’3 and 220 pounds? If this is true for you, then your BMI is 39, which is around 10 BMI points higher than average for both women and men.
Similarly, you have a body mass index score of 39.9—which is close to being classed as severe obesity—if you’re 5’3 and 225 lbs.
5’3 230 pounds
Anyone who is 5’3 and 230 lbs is severely obese due to their 40.7 BMI, as are people who weigh 235 lbs at the height of 5 foot 3, seeing as their BMI is 41.6.
5’3 240 pounds
Individuals who are 5’3 and 240 lbs have a morbidly obese BMI of 42.5, whereas those who are 5’3 and 245 lbs have an even higher 43.4 BMI.
5’3 250 pounds
The physical body stats of 5’3 and 250 pounds mean that your BMI is a whopping 44.3. In a similar manner, people who are 5’3 and 255 lbs have a very high 45.2 BMI.
5’3 260 pounds
Your body mass index is 46.1 if you’re 5’3 and 260 pounds, and your BMI is 46.9 if you’re 5’3 and 265 pounds.
5’3 270 pounds
If you are 5’3 and 270 lbs, your BMI is 47.8, which is nearly 8 points into the severely obese category. Similarly, those who are 5’3 and 275 lbs are suffering from severe obesity due to their 48.7 BMI.
5’3 280 pounds
Someone who is 5’3 and tips the scales at a hefty 280 pounds has a body mass index of 49.6, and a person who is 5’3 and weighs 285 lbs has a BMI of 50.5.
5’3 290 pounds
Individuals who are 5 foot 3 and who weigh 290 pounds have a sky-high 51.4 BMI, which is more than 20 points above average (and the average is already borderline obese).
Similarly, people who are 5’3 and who weigh 295 pounds have a very high 52.3 BMI.
5’3 300 pounds
If you weigh 300 lbs and stand at the height of 5 foot 3, then you have a body mass index (BMI) of 53.1.
In conclusion: How a 5’3 woman can maintain a healthy weight
A 5’3 woman and a 5’3 man can maintain a healthy weight by getting enough sleep, eating an appropriate amount of nutritious food, and getting sufficient, daily exercise.
If this seems overwhelming, don’t be afraid to start small. Exercise that you enjoy, even if it’s not that intense initially, is much better than no physical activity at all.
Likewise, cutting out junk food is an easy step that you can take to drive down your calorie intake, save yourself money, and improve your health at the same time.
The average weight for a 5’3 woman and the average weight for a 5’3 man both appear to be increasing. But the good thing is that we have the tools and information at our disposal to do something about it.
By taking small steps to better health, we can bring down the average weight and create a nation of healthier, happier people.
References
- Straight, C. R., Berg, A. C., Reed, R. A., Johnson, M. A., & Evans, E. M. (2018). Reduced body weight or increased muscle quality: Which is more important for improving physical function following exercise and weight loss in overweight and obese older women?. Experimental gerontology, 108, 159–165. https://doi.org/10.1016/j.exger.2018.04.011
- From New York to Instagram: The history of the body positivity movement. (2022, March 21). BBC Bitesize. https://www.bbc.co.uk/bitesize/articles/z2w7dp3
- The Impacts of Junk Food on Health. (n.d.). Frontiers for Young Minds. https://kids.frontiersin.org/articles/10.3389/frym.2022.694523