Updated November 2026
Quick answer: the ideal weight for a 5'4" woman (163 cm) is about 120 to 129 pounds by the most common ideal-weight formulas. The healthy BMI range for this height is wider: 108 to 145 pounds.
This page is general information, not medical advice. A healthy weight depends on your body composition, frame, age and health. Talk to your doctor about what's right for you.
Ideal weight by formula
Doctors and researchers have developed several formulas. They give slightly different answers:
| Formula | Ideal weight | In kilograms |
|---|---|---|
| Devine (1974) | 121 lb | 54.7 kg |
| Robinson (1983) | 123 lb | 55.8 kg |
| Miller (1983) | 129 lb | 58.5 kg |
| Hamwi (1964) | 120 lb | 54.3 kg |
These formulas were originally designed to help work out medication doses, not to set a single perfect weight. Treat them as a rough guide.
Healthy weight range by BMI
Body mass index (BMI) is the most common screening tool. For a woman who is 5'4":
| BMI category | BMI | Weight range |
|---|---|---|
| Underweight | Below 18.5 | Under 108 lb |
| Healthy weight | 18.5 to 24.9 | 108 to 145 lb |
| Overweight | 25 to 29.9 | 146 to 174 lb |
| Obesity | 30 or higher | 175 lb or more |
Why your ideal weight may be different
- Muscle: muscle is dense, so athletic people can be heavier and still very healthy.
- Frame size: people with a larger bone structure naturally weigh more.
- Age: some research suggests slightly higher weights may be fine for older adults.
- Where you carry weight: fat around the waist carries more health risk. Waist size is a useful extra check.
Check your numbers with the BMI calculator and the body fat calculator. If you'd like to lose weight, the calorie calculator gives you a daily target.
Frequently asked questions
What is the ideal weight for a 5'4" woman?
About 120 to 129 pounds by common ideal-weight formulas. The healthy BMI range for 5'4" is 108 to 145 pounds.
What is a healthy BMI weight for 5'4"?
A BMI of 18.5 to 24.9 is considered healthy. For 5'4", that's 108 to 145 pounds.
Which ideal weight formula is most accurate?
None is perfect. They were designed as rough estimates and don't account for muscle or frame size. Many people use the BMI range together with waist size and body fat.
Is BMI accurate for everyone?
No. BMI doesn't separate muscle from fat, so it can overestimate fat in muscular people and underestimate it in people with little muscle.