A 5’4″ female healthy weight is roughly 108–145 lb (49–66 kg) using adult BMI ranges.

For a 5’2″ female, a healthy weight range is about 101–136 lb (BMI 18.5–24.9); keeping waist under 35 inches also lowers health risk.

For a 5’1″ female, a healthy weight by BMI is about 98–132 lb (44–60 kg), with health risk rising as waist size passes 35 inches.

For a 6-foot adult, a healthy-weight estimate by BMI (18.5–24.9) lands around 137–184 lb (62–83 kg), though body makeup and waist size also matter.

Normal day-to-day weight fluctuation is usually 1–5 pounds, driven mostly by water, carbs, sodium, and timing of weigh-ins.

To weigh for 15% body fat, set goal weight to lean mass ÷ 0.85; lean mass ≈ current weight × (1 − your body-fat%).

Target weight with high muscle mass depends on body-fat range; use body-fat %, FFMI, and waist metrics to set a healthy weight.

For adults, healthy weight for age and height is best judged by BMI; use the chart below to see the weight span for your height.

For muscle gain, protein intake typically falls between 1.6–2.2 g per kilogram of body weight per day.

Most adults do well with 20–30 almonds per day, which is about one ounce and fits common nutrition guidance for nuts.