How Much Should I Weigh If I’m 5’7″ Female? | Safe Range

How Much Should I Weigh If I’m 5’7″ Female?

People ask this a lot: how much should i weigh if i’m 5’7″ female? The short answer uses BMI. At 5’7″, the healthy band (BMI 18.5–24.9) lands near 118–159 lb, or about 54–72 kg. The exact spot depends on build, age, and goals.

Weight At Common Bmi Points For 5’7″

BMI	Category	Approx. Weight (lb / kg)
16.0	Underweight	102 / 46.3
18.4	Underweight (Upper)	117 / 53.3
18.5	Healthy (Lower)	118 / 53.6
20.0	Healthy	128 / 57.9
22.0	Healthy	140 / 63.7
24.0	Healthy	153 / 69.5
24.9	Healthy (Upper)	159 / 72.1
27.0	Overweight	172 / 78.2
30.0	Obesity Class I	192 / 86.9
35.0	Obesity Class II	223 / 101.4
40.0	Obesity Class III	255 / 115.8

These figures use the standard BMI formula (weight in kg ÷ height in m²) with 5’7″ set at 1.70 m. Rounding keeps the table easy to scan.

Pick A Personal Target That Fits Your Life

BMI is a screening tool, not a verdict. Two people at 5’7″ can land at the same BMI yet look and feel different. Muscle, bone size, and fat patterning matter. A marathoner and a beginner lifter won’t share the same best number.

So start with the range, then narrow in. Ask three questions: What weight feels sustainable? What habits can I keep for a year? What health markers move the right way as I adjust?

• If you lift or play power sports: you may sit toward the upper end of the healthy band and still have low body fat.
• If you prefer endurance: you may sit closer to the middle of the band.
• If you’re rebuilding basics: pick a small move first. Ten pounds down from today can trim risks even before you hit the textbook range.

On policy, BMI categories for adults come from large datasets and are easy to apply. You’ll find the official ranges on the CDC BMI categories page.

5’7″ Female Weight Range By Bmi (And What It Misses)

The healthy band is only part of the call. Fat carried around the midsection raises risk even when scale weight looks fine. For women, a waist over about 35 inches links to more heart and diabetes trouble. That line comes up in federal guides and large cohort studies.

To measure cleanly, stand, find the top of your hip bones, and wrap a cloth tape level with the floor. Breathe out gently and read the number. If your waist is over 35 inches, nudging it down often matters more than squeezing out a single extra pound on the scale.

See this federal handout on weight and waist measurement for step-by-step notes.

How To Turn The Range Into A Clear Goal

1. Pick your anchor. Choose any number in 118–159 lb. Midpoints like 140–150 lb suit many frames at 5’7″.
2. Sanity-check with waist. Aim for under 35 inches. If you’re over, make inches lost a headline metric.
3. Set a pace. Slow loss sticks. Many do well with 0.5–1.0 lb per week.
4. Pick daily levers. Anchor protein, steps, and a steady bedtime. Keep the list short.
5. Track three things weekly. Weight trend, waist, and energy. If energy tanks, adjust food or sleep, not just workouts.

This isn’t medical advice. If you live with a condition, or if weight shifts fast or without trying, talk with your clinician.

Target Weights By Bmi Point For 5’7″

Use this lookup if you have a BMI in mind. Pick a line, then set a five-pound band around it for day-to-day sway.

BMI	Weight (lb)	Weight (kg)
19	121	54.9
20	128	57.9
21	134	60.8
22	140	63.7
23	147	66.7
24	153	69.5
25	160	72.4
26	166	75.3
27	172	78.2
28	179	81.2
29	185	84.1
30	192	86.9

Simple Habits That Move The Needle

Food Basics That Work

• Anchor meals with protein. Most active women do well with 20–35 g per meal. Protein holds hunger in check.
• Build the plate. Half non-starchy veg, a palm of protein, a cupped hand of carbs, a thumb of fats. Add fruit as you like.
• Plan the fun foods. Put them on the calendar so you enjoy them without blowing up your week.

Movement That Sticks

• Daily steps. Start with your average, then add 1–2k. Walks help appetite, sleep, and mood.
• Two lifts a week. Pick push, pull, hinge, squat, carry. Muscle keeps your burn higher while dieting.

Sleep And Stress

• Regular bed and wake times. Aim for a range you can keep even on weekends.
• Light and screens. Dim things in the last hour. Morning light steadies your clock.

When The Scale Misleads

Some bodies don’t match the BMI story. A lifter with lots of muscle may fall into the “overweight” box even while labs look great. A person with low muscle but higher belly fat may fall into the “healthy” box while their waist and labs tell another tale.

Medical factors can shift weight or water. Thyroid issues, iron deficiency, some meds, and the menstrual cycle all move numbers. If something feels off, get checked. The goal is health, not just a label.

Realistic Targets For 5’7″ Frames

Here are three starting points you can test for a month and then adjust.

Lean And Active

Target 135–145 lb with a strength plan and steady steps. Many active women feel strong here. The look skews athletic.

Balanced And Practical

Target 145–155 lb with two lifts and walks. Clothes fit easily, and energy stays steady.

Rebuilding Habits

Target 155–165 lb while you lock in steps, sleep, and protein. Once these stick, you can decide whether to move lower.

These are test beds inside the 118–159 lb band for 5’7″. Review every six weeks.

How To Estimate A Starting Calorie Target

You don’t need perfect math to make progress. A rough start works well, then you adjust from your weekly trend. Here’s a simple way many coaches use for adults who are active a few days a week.

1. Pick a target weight. Use a number from the tables above.
2. Multiply by 12–13. That gives you a calorie range that suits slow loss for many women.
3. Eat there for two weeks. Keep protein steady and steps up. Watch the weekly average on the scale, not a single day.
4. Adjust by 100–150 calories. If the trend doesn’t budge, nudge down. If hunger spikes or training suffers, nudge up a little and add steps instead.

This is only a start. Health conditions and meds change the math. A registered dietitian can tailor a plan.

Simple Ways To Track Progress Without Obsessing

Pick two or three checks and repeat them each week. Consistency beats fancy tools.

• Weekly weight average. Weigh most mornings after using the bathroom. Average the week. That smooths water swings.
• Waist and hip. Measure every two weeks. Same tape, same spot, same time of day.
• Photos and fit. Front, side, and back in good light. Try on the same jeans.

Body Composition Checks You Can Do At Home

You don’t need a DEXA scan to learn something useful. These home options add context to BMI.

Waist-To-Height Ratio

Divide your waist in inches by your height in inches. A ratio under about 0.5 pairs with lower risk for most adults. At 5’7” (67 in), that suggests a waist under ~33–34 in. It’s a simple cue that updates faster than BMI.

Strength Benchmarks

Track reps or time on a few moves you enjoy. Progress counts even when the scale stalls.

When To Talk With Your Clinician

Get checked sooner rather than later if you see any of these:

• Unplanned weight loss or gain over a short window.
• Missed periods or other cycle changes over several months.
• Persistent fatigue, dizziness, or shortness of breath.
• A history of an eating disorder, or strong worry around food and weight.

Your care team can screen for thyroid disease, anemia, insulin resistance, and other issues. They can also review meds.

How To Keep Momentum After The First Month

Most stalls come from two places: goals that ask too much, or tracking that drifts. Here’s a simple checkup.

1. Review your food rhythm. Are meals regular? Is protein steady? Are weekend calories near weekdays?
2. Scan non-exercise movement. Steps often dip as weight drops. Set a floor you can hit even on busy days.
3. Refresh training. Add a set, swap a lift, or try a new route. Novelty keeps you engaged.
4. Sleep audit. Aim for a window that leaves you clear-headed. A small bump in sleep often beats a large cut in calories.

Keep the range wide enough to live your life. The goal isn’t a perfect number. It’s a weight that lets you thrive.

Make The Range Work For You

If you’ve wondered, “how much should i weigh if i’m 5’7″ female?”, the range above gives a clear start. Pair it with waist size, your day-to-day habits, and how you feel during work and workouts.

Pick one lever to start this week. Add the next once the first feels easy. Steady beats white-knuckle diets. Small wins stack up over time.