Ideal Weight for Women by Age and Height: Complete Chart Guide

Searching for your ideal weight based on your age and height? You are not alone. It is one of the most common health questions women ask, yet the answer is rarely straightforward. A single magic number does not exist because ideal weight depends on multiple factors including your height, age, body frame, muscle mass, and overall health status.

This guide provides comprehensive weight charts organised by age and height, explains how to interpret them correctly, and helps you understand why a healthy weight range matters more than hitting an exact number. For a personalised calculation, try our Ideal Weight Calculator which uses five different scientific formulas.

Ideal Weight Chart for Women by Height

The following chart shows ideal weight ranges based on height using a combination of the Robinson formula and BMI-based healthy ranges. These figures apply to adult women with a medium body frame.

Height	Small Frame	Medium Frame	Large Frame
4'9" (145 cm)	88-96 lbs	96-107 lbs	105-118 lbs
4'10" (147 cm)	91-99 lbs	99-110 lbs	108-121 lbs
4'11" (150 cm)	94-102 lbs	101-113 lbs	111-125 lbs
5'0" (152 cm)	97-105 lbs	104-116 lbs	114-129 lbs
5'1" (155 cm)	100-108 lbs	107-119 lbs	117-133 lbs
5'2" (157 cm)	103-112 lbs	110-123 lbs	120-137 lbs
5'3" (160 cm)	106-115 lbs	113-127 lbs	124-141 lbs
5'4" (163 cm)	109-119 lbs	116-131 lbs	127-145 lbs
5'5" (165 cm)	112-122 lbs	120-135 lbs	131-149 lbs
5'6" (168 cm)	115-126 lbs	123-139 lbs	135-154 lbs
5'7" (170 cm)	119-130 lbs	127-143 lbs	139-158 lbs
5'8" (173 cm)	122-134 lbs	131-147 lbs	143-163 lbs
5'9" (175 cm)	126-138 lbs	135-151 lbs	147-167 lbs
5'10" (178 cm)	129-142 lbs	139-155 lbs	151-172 lbs
5'11" (180 cm)	133-146 lbs	143-160 lbs	155-176 lbs
6'0" (183 cm)	137-150 lbs	147-164 lbs	159-181 lbs

How to use this chart: Find your height in the left column, then identify your body frame size. The corresponding weight range represents a healthy target based on established medical formulas. For a more personalised result, use our Ideal Weight Calculator.

Ideal Weight for 150cm (4'11") Woman

If you are 150cm tall (4 feet 11 inches), your ideal weight ranges from 94 to 125 lbs (43 to 57 kg) depending on your body frame size:

• Small frame: 94-102 lbs (43-46 kg)
• Medium frame: 101-113 lbs (46-51 kg)
• Large frame: 111-125 lbs (50-57 kg)

At 150cm, maintaining a healthy weight helps reduce risk of joint stress and supports overall mobility. Use our Ideal Weight Calculator for a personalised result.

Ideal Weight for 160cm (5'3") Woman

For women who are 160cm tall (5 feet 3 inches), the ideal weight is between 106 and 141 lbs (48 to 64 kg):

• Small frame: 106-115 lbs (48-52 kg)
• Medium frame: 113-127 lbs (51-58 kg)
• Large frame: 124-141 lbs (56-64 kg)

This is close to the average height for women globally, making these ranges applicable to many women. Consider your muscle mass and body composition alongside these numbers.

Ideal Weight for 165cm (5'5") Woman

At 165cm (5 feet 5 inches), your healthy weight range is 112 to 149 lbs (51 to 68 kg):

• Small frame: 112-122 lbs (51-55 kg)
• Medium frame: 120-135 lbs (54-61 kg)
• Large frame: 131-149 lbs (59-68 kg)

165cm is close to the average height for women in North America and Europe. If you strength train regularly, you may be at the higher end of this range while still being perfectly healthy.

Ideal Weight for 170cm (5'7") Woman

If you are 170cm tall (5 feet 7 inches), the perfect weight for your height is 119 to 158 lbs (54 to 72 kg):

• Small frame: 119-130 lbs (54-59 kg)
• Medium frame: 127-143 lbs (58-65 kg)
• Large frame: 139-158 lbs (63-72 kg)

At 170cm, you are taller than average, which means you naturally carry more weight. Focus on body composition rather than just the number on the scale. Calculate your BMI alongside ideal weight for a complete picture.

Ideal Weight for 175cm (5'9") Woman

For a woman who is 175cm (5 feet 9 inches) tall, the healthy weight range is 126 to 167 lbs (57 to 76 kg):

• Small frame: 126-138 lbs (57-63 kg)
• Medium frame: 135-151 lbs (61-69 kg)
• Large frame: 147-167 lbs (67-76 kg)

At this height, many women find they weigh more than friends who are shorter. This is completely normal and healthy. Taller women have more bone mass, longer limbs, and proportionally more muscle tissue.

Ideal Weight for 180cm (5'11") Woman

If you are 180cm tall (5 feet 11 inches), your ideal weight is between 133 and 176 lbs (60 to 80 kg):

• Small frame: 133-146 lbs (60-66 kg)
• Medium frame: 143-160 lbs (65-73 kg)
• Large frame: 155-176 lbs (70-80 kg)

At 180cm, you are significantly taller than average. Standard weight charts developed for average-height populations may not fully apply to you. Consult with a healthcare provider for personalised guidance, and focus on overall health markers rather than a specific number.

How Age Affects Ideal Weight

Your ideal weight is not static throughout life. As you age, your body composition changes in predictable ways that affect what a healthy weight looks like.

In Your 20s

This is typically when your metabolism is at its peak. Standard ideal weight formulas work well for this age group. Focus on establishing healthy habits rather than obsessing over a specific number.

In Your 30s

Metabolism begins to slow slightly, typically by 1-2% per decade. Muscle mass may decrease if you are not actively strength training. A weight gain of 3-5 pounds compared to your 20s is normal and may not indicate a health problem.

In Your 40s

Perimenopause can cause hormonal shifts that affect weight distribution. Many women notice more weight settling around the midsection. Standard ideal weight ranges still apply, but body composition becomes more important than the scale number.

In Your 50s and Beyond

Research published in the Journal of the American Geriatrics Society suggests that for older adults, a BMI of 23-27 may actually be associated with better health outcomes than the standard 18.5-24.9 range. This phenomenon, called the "obesity paradox," suggests that carrying slightly more weight in older age may be protective.

Ideal Weight Ranges by Age Group

The following table shows how ideal weight ranges may shift with age for a 5'5" woman with a medium frame. These are general guidelines, not strict rules.

Age Group	Suggested Range	Notes
20-29	117-135 lbs	Standard formulas apply well
30-39	120-140 lbs	Slight increase acceptable
40-49	122-145 lbs	Focus on body composition
50-59	125-150 lbs	Maintain muscle mass priority
60-69	128-155 lbs	Slightly higher may be protective
70+	130-160 lbs	Avoid unintentional weight loss

Key insight: These ranges are wider for older adults because maintaining muscle and bone density becomes more important than hitting a lower number. Unintentional weight loss in older adults is often a red flag that warrants medical attention.

Determining Your Body Frame Size

Body frame significantly impacts your ideal weight. A large-framed woman at her ideal weight will naturally weigh more than a small-framed woman of the same height.

The Wrist Test

Wrap your thumb and middle finger around your wrist at its narrowest point:

• Small frame: Fingers overlap
• Medium frame: Fingers just touch
• Large frame: Fingers do not touch

Frame Size Impact on Ideal Weight

Your frame size can shift your ideal weight by approximately 10-15%:

• Small frame: Subtract 10% from the medium frame weight
• Medium frame: Use standard formula results
• Large frame: Add 10% to the medium frame weight

Why Standard Charts May Not Apply to You

Ideal weight charts are useful starting points, but they have limitations. Several factors can make your true ideal weight different from what any chart suggests:

Muscle Mass

Muscle weighs more than fat by volume. If you strength train regularly, you may weigh more than chart recommendations while being perfectly healthy. A woman with 25% body fat at 145 pounds is healthier than a woman with 35% body fat at 130 pounds.

Ethnicity

Most ideal weight formulas were developed using data from predominantly white populations. Research suggests that health risks associated with weight may occur at different thresholds for different ethnic groups. For example, Asian populations may face increased health risks at lower BMI levels.

Medical Conditions

Certain conditions affect what weight is healthiest for you. Osteoporosis risk may make maintaining slightly higher weight beneficial for bone protection. Heart conditions, diabetes, and other factors should inform your target weight in consultation with your doctor.

Athletic Background

Current and former athletes often carry more muscle mass than average. Standard charts may incorrectly classify fit, muscular women as overweight when they are actually at an optimal weight for their body composition.

Beyond the Scale: Other Metrics That Matter

While knowing your ideal weight range is helpful, other measurements provide a more complete health picture:

Body Mass Index (BMI)

BMI uses your weight and height to estimate body fat. While imperfect, it is a useful screening tool. Calculate yours with our BMI Calculator.

Waist Circumference

Abdominal fat is more strongly linked to health risks than overall weight. For women, a waist circumference over 35 inches indicates elevated health risk regardless of what the scale says.

Waist-to-Hip Ratio

Divide your waist measurement by your hip measurement. For women, a ratio above 0.85 is associated with increased health risks.

Body Fat Percentage

The most accurate indicator of body composition. Healthy body fat ranges for women are:

• Essential fat: 10-13%
• Athletes: 14-20%
• Fitness: 21-24%
• Acceptable: 25-31%
• Obesity: 32%+

Estimate your body composition with our Body Fat Calculator.

How to Reach Your Ideal Weight Safely

If your current weight is outside your ideal range, here are evidence-based approaches to reaching a healthier weight:

For Weight Loss

• Create a modest calorie deficit: 300-500 calories below your daily calorie needs
• Prioritise protein: 0.7-1g per pound of body weight to preserve muscle
• Add strength training: 2-3 sessions per week minimum
• Stay hydrated: Calculate your needs with our Water Intake Calculator
• Aim for 0.5-1 lb loss per week: Faster rates lead to muscle loss

For Weight Gain

• Eat in a calorie surplus: 200-300 calories above maintenance
• Focus on nutrient-dense foods: Not empty calories
• Strength train: To ensure weight gained is muscle, not just fat
• Be patient: Healthy weight gain is slow, about 0.5 lb per week

When to Consult a Healthcare Provider

While this guide provides general information, speak with a healthcare provider if:

• Your weight has changed significantly without explanation
• You have a medical condition that affects weight
• You are pregnant or planning to become pregnant
• You have a history of eating disorders
• Your weight is significantly outside the healthy range

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Ideal weight varies by individual. Consult a healthcare professional for personalised guidance.

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