If you want to know how much you should weigh at 5’4—as a woman and as a man—then this article is for you.
We’ll outline the normal weight for a 5’4 female and the average weight for a 5’4 man so that you can see how your body weight compares to the US population at large.
You’ll also discover why the average weight for a 5’4 woman is quite far from the ideal weight for a 5’4 woman. After all, just because a given weight is common doesn’t mean that it’s even remotely healthy.
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What is the average weight for a 5’4 female?
What is the average weight for a 5’4 female? According to body weight data from over 5,000 US women, the average weight for a 5’4 female is 170.8 pounds or 77.5 kilograms.
As any good BMI calculator will tell you, the average 5’4 female weight is classed as overweight and is actually pretty close to being obese.
And while some women have larger builds and more muscle mass than others, many ladies also struggle with their weight, causing them to suffer from obesity.
Taking all of the possible 5’4 bodies into account, it’s likely that most 5’4 women of average weight need to lose some body fat in order to improve their health.
Related: Average weight of women in the US
What is the average weight for a 5’4 male?
What is the average weight for a 5’4 male? The average weight for a 5’4 male is approximately 175 pounds or 79.38 kilograms, which is considered overweight for a man.
The average guy weighs around 200 lbs, so 175 lbs seems pretty accurate for a man who is around 5 inches shorter than average (that’s around 5 lbs per inch of height).
Now, as with many overweight body weights, you can be healthy if you’re 5’4 and 175 lbs if you have a lean physique.
Obviously, most people in the general population who are 5’4 aren’t particularly lean.
But if you’re one of the exceptions, you shouldn’t worry about being a bit overweight, although 175 lbs is pretty bulky for a man who’s only 5 foot 4.
Related: Average male weight by height
What is the ideal weight for a 5’4 female?
What is the ideal weight for a 5’4 female? Based on body mass index and body weight research, the ideal weight for a 5’4 female is between 115 lbs and 135 lbs.
This weight range is generally considered healthy for most women and caters to women who have varying body types. After all, some women naturally store more fat than others and/or have more lean mass on their frame.
This range is a very healthy weight for a 5’4 female because there’s wiggle room on either end, which is to say, you could lose or gain a few pounds and not be really skinny or extremely overweight.
Related:
What is a good BMI for a 5’4 female?
A good BMI for a 5’4 female (and a 5’4 male) is between 18.5 and 24.9, which gives a body weight range of 109 lbs to 145 lbs.
Obviously, these two values are borderline underweight and borderline overweight, which is why we recommended a narrower weight range above.
Still, while BMI does have its limitations (it can’t measure body fatness), it does show that a 5’4 woman and a 5’4 man can be healthy at a variety of different body weights.
What is considered underweight for a 5’4 female?
A body weight below 109 lbs is considered underweight for a 5’4 female and is an indication that she’s too skinny to enjoy optimal health.
What is considered overweight for a 5’4 female?
A body weight that exceeds 145 lbs is considered overweight for a 5’4 female because it indicates (but doesn’t outright guarantee) that she might be carrying too much body fat.
What is considered obese for a 5’4 female?
If a 5’4 woman weighs more than 175 pounds, then she’s considered obese due to having a body mass index (BMI) of 30.
How much should a 5’4 female weigh?
There is great debate among researchers as to how much people should weigh. Some believe that a bit of body fat is beneficial as long as the bulk of it isn’t stored around your waist.
Others say that leaner is better as long as you’re not underweight.
Whatever your point of view, most people recommend maintaining a lean physique, by which they mean avoiding abdominal obesity by maintaining a reasonably low body weight.
We generally say that a 5’4 woman should weigh between 115 lbs and 135 lbs, though weights above this, up to 145 lbs, are still considered okay in terms of BMI.
5’4 100 lbs
Your BMI is a skinny 17.2 (underweight) if you’re 5’4 and 100 lbs. In this scenario, the best thing that you can do is talk to your doctor to determine how much weight you need to gain.
It’s the same story if you’re 5’4 and 105 lbs, since you have an underweight BMI of 18.
5’4 110 lbs
Those who are 5’4 and 110 lbs are just within the normal range for BMI because they have a body mass index of 18.9. Similarly, people who are 5’4 and 115 lbs are pretty slim because they have a 19.7 BMI.
5’4 120 lbs
Your body mass index is 20.6 if you’re 5’4 and 120 pounds, and your BMI is 21.5 if you’re 5’4 and 125 pounds.
5’4 130 lbs
Are you 5’4 and 130 lbs? If so, then you have a healthy BMI of 22.3. Similarly, you have a BMI of 23.2 if you’re 5’4 and 135 lbs, which is also considered normal.
5’4 140 lbs
Women and men who are 5’4 and who weigh 140 lbs have a body mass index of 24, which is on the higher end of the normal range. In a similar way, people who are 5’4 and weigh 145 lbs have a 24.9 BMI, which is just within the “normal” classification.
5’4 150 lbs
If you are 5’4 and 150 lbs, then you’re technically overweight in terms of BMI (25.7), although you can, of course, still be healthy while being “overweight.”
The same is true if you’re 5’4 and 155 lbs, in which case your 26.6 BMI is considered slightly overweight.
5’4 160 lbs
Men and women who are 5’4 and who weigh 160 lbs have a body mass index score of 27.5, while people who are 5’4 and weigh 165 lbs have a 28.3 body mass index.
5’4 170 lbs
You have a 29.2 BMI if you’re 5’4 and 170 lbs, and you have a 30 BMI if you’re 5’4 and 175 lbs.
5’4 180 lbs
Individuals who are 5’4 and weigh 180 pounds are just into the obese classification and, as such, have a BMI of 30.9. Additionally, those who are 5’4 and weigh 185 lbs have a 31.8 BMI.
5’4 190 lbs
Someone who is 5’4 and weighs 190 pounds has an obese BMI of 32.6, and someone who is 5’4 and weighs 195 pounds has a BMI of 33.5.
5’4 200 lbs
If you’re 5’4 and 200 lbs, then your 34.3 BMI means that you’re obese. Similarly, men and women who are 5’4 and 205 lbs are classed as obese due to their 35.2 BMI.
5’4 210 lbs
Your BMI is 36 if you’re 5’4 and weigh 210 pounds, and your body mass index is 36.9 if you’re 5’4 and 215 pounds.
5’4 220 lbs
People who are 5’4 and 220 lbs are well into the obese classification due to having a 37.8 BMI. In a similar way, those who are 5’4 and 225 lbs have an obese BMI of 38.6.
5’4 230 lbs
Individuals who are 5’4 and a hefty 230 lbs have a very high 39.5 BMI, which is around 10 BMI points above average. Similarly, people who are 5’4 and 235 lbs are considered morbidly obese due to their excessive 40.3 BMI.
5’4 240 lbs
Anyone who is 5’4 and tips the scales at 240 pounds is severely obese due to having a 41.2 BMI. In a similar manner, those who are 5’4 and 245 pounds are suffering from severe obesity because they have a BMI of 42.1.
5’4 250 lbs
If you’re 5’4 and 250 lbs, then your 42.9 BMI means that you’re morbidly obese. The same is true if you’re 5’4 and 255 lbs, seeing as you have a 43.8 BMI.
5’4 260 lbs
A person who weighs 260 lbs at the height of 5’4 is severely obese because they have a body mass index of 44.6, which is around 15 BMI points higher than the borderline-obese average.
Similarly, if you’re 5’4 and 265 lbs, your 45.5 BMI means that you’re suffering from severe and dangerous obesity.
5’4 270 lbs
Those who are 5’4 and who weigh 270 lbs have a body mass index of 46.3, and people who are 5’4 and 275 lbs have a BMI of 47.2.
5’4 280 lbs
Are you 5’4 and 280 lbs? If so, then your high body mass index (48.1) means that you have class 3 (morbid) obesity. Similarly, if you’re 5’4 and weigh 285 lbs, then your BMI (48.9) means that you’re also obese.
5’4 290 lbs
If you’re 290 lbs and 5’4, then your BMI is an obese 49.8, and if you’re 295 lbs and 5’4, then your BMI is 50.6.
5’4 300 lbs
People who weigh 300 lbs at the height of 5 foot 4 are putting their health at risk by maintaining a BMI of 51.5.
Conclusion: What is really a healthy weight for a 5’4 female?
Let me finish up by saying there’s much more to health than the digits displayed by your weighing scale. Yet, it’s well-known that being overweight in terms of BMI is commonly accompanied by excess body fat.
So while you shouldn’t worry about achieving one specific weight, you should try to maintain a good body weight for your 5’4 frame. We went through some specific weight ranges above, which are a good starting point for those seeking to lower their weight.
The average weight for a 5’4 female and a 5’4 male is increasing. But by forming healthy habits, you can keep excess body fat at bay and sculpt a leaner body that will set you up for better health and well-being.
References
- Triggle, B. N. (2020, July 25). How bad is our obesity problem? BBC News. https://www.bbc.co.uk/news/health-53514170
- Willoughby, D., Hewlings, S., & Kalman, D. (2018). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients, 10(12), 1876. https://doi.org/10.3390/nu10121876
- 20 Signs You’re Too Obsessed With Your Weight. (2022, November 24). Health. https://www.health.com/mind-body/20-signs-youre-too-obsessed-with-your-weight