If you are a woman who stands 5 feet 4 inches tall and you have ever searched for your “ideal weight,” you have probably found a dozen different answers. That is because there is no single perfect number. Different medical formulas give different results, and none of them account for your muscle mass, bone structure, or where you carry your weight.
That said, having a reference range is helpful. Here is what the most commonly used formulas say, and what the numbers actually mean for your health.
Four Formulas, Four Different Answers
Medical professionals have developed several formulas over the decades to estimate ideal body weight. Here is what each one calculates for a 5’4″ (163 cm) female:
Devine Formula (1974)
The Devine formula is the most widely used in clinical settings, particularly for medication dosing. For a 5’4″ female: 120.4 pounds (54.6 kg).
This formula starts at 100 pounds for the first 5 feet and adds 5 pounds for each additional inch. It was originally created for drug dosing, not as a health target.
Robinson Formula (1983)
A modification of the Devine formula that tends to give slightly different results. For a 5’4″ female: 126.4 pounds (57.3 kg).
Miller Formula (1983)
Another variation that typically gives slightly higher estimates. For a 5’4″ female: 133.7 pounds (60.6 kg).
Hamwi Formula (1964)
The oldest of the four, frequently referenced in nutrition textbooks. For a 5’4″ female: 120.0 pounds (54.4 kg).
So depending on which formula you use, the “ideal” weight for a 5’4″ female ranges from about 120 to 134 pounds. That is a 14-pound spread, which illustrates why no single number should be treated as gospel.
Healthy BMI Range for a 5’4″ Female
Body Mass Index provides a broader range that many health professionals prefer over single-point estimates. For a 5’4″ female, the healthy BMI range of 18.5 to 24.9 corresponds to:
- Lower end (BMI 18.5): 108 pounds
- Middle (BMI 21.7): 127 pounds
- Upper end (BMI 24.9): 145 pounds
This 37-pound range is much more realistic than a single target number. A muscular, active 5’4″ woman at 145 pounds can be perfectly healthy, just as a naturally petite 5’4″ woman at 115 pounds can be.
Why Ideal Weight Formulas Fall Short
Every ideal body weight formula has the same fundamental problem: they only use height and sex. They ignore factors that profoundly affect what a healthy weight looks like for you specifically:
- Muscle mass: Muscle weighs more than fat by volume. A woman who strength trains regularly may weigh 10 to 15 pounds more than formula predictions and have excellent health markers
- Frame size: A woman with a large bone structure naturally carries more weight than someone with a small frame at the same height
- Body fat distribution: Where you carry fat matters more than how much you weigh. Belly fat (visceral fat) is far more dangerous than fat carried on hips and thighs
- Age: Body composition changes with age. Expecting the same weight at 55 that you had at 25 is often unrealistic and unnecessary
- Ethnicity: Health risks associated with BMI vary across ethnic groups. The standard BMI categories may not apply equally to all populations
Better Ways to Assess Your Health
Rather than fixating on a number on the scale, consider these metrics that tell you more about your actual health:
Waist-to-Hip Ratio
This measurement captures where you carry fat, which research shows is more predictive of heart disease and diabetes risk than weight alone. For women, a ratio above 0.85 indicates elevated risk. You can check yours with our waist-to-hip ratio calculator.
Body Fat Percentage
A healthy body fat percentage for women ranges from about 21% to 33%, depending on age. Our body fat calculator can help you estimate yours using simple body measurements.
Blood Pressure and Blood Sugar
These objective health markers matter more than weight. A woman at 150 pounds with normal blood pressure, blood sugar, and cholesterol may be healthier than a woman at 120 pounds with prediabetes and hypertension.
Fitness Level
Can you walk up three flights of stairs without getting winded? Can you carry groceries without strain? Functional fitness is a better indicator of health than any number on a scale.
The Weight Range That Reduces Health Risks
For a 5’4″ female, the weight range most consistently associated with lower health risks in large population studies is approximately 115 to 145 pounds. Within this range:
- Cardiovascular disease risk is lowest
- Type 2 diabetes risk is lowest
- Joint stress is manageable
- Hormonal function tends to be healthy
Weights above or below this range are not automatically unhealthy, but they do warrant paying closer attention to objective health markers like blood pressure, blood sugar, and cardiovascular risk factors.
A Note About Weight and Self-Worth
If you found this article because you feel anxious about your weight, please hear this: the number on the scale does not define your health, your worth, or your attractiveness. Ideal body weight formulas were created for medical calculations, not as beauty standards.
If your relationship with food and weight is causing distress, consider speaking with a healthcare provider or therapist who specializes in eating disorders and body image. The National Eating Disorders Association helpline is 1-800-931-2237.
Frequently Asked Questions
What should a 5’4″ female weigh at age 50?
The healthy BMI range does not change with age: 108 to 145 pounds for 5’4″. However, body composition naturally shifts as you age, with less muscle and more fat even at the same weight. Strength training becomes especially important after 40 to maintain muscle mass and metabolic health.
Is 160 pounds overweight for a 5’4″ female?
At 5’4″, 160 pounds corresponds to a BMI of about 27.4, which falls in the “overweight” category. However, if you are muscular and your waist circumference is healthy, this number may not accurately reflect your health. Discuss your individual situation with your doctor.
Why do I weigh more than the “ideal” but my doctor says I am healthy?
Because ideal weight formulas are crude estimates. If your blood pressure, blood sugar, cholesterol, and other health markers are normal, and you are physically active, your doctor may correctly conclude that you are healthy at a weight above the formula prediction. Trust your doctor and your lab results over any formula.
