The ideal weight for a 5ft 7 woman typically falls between 128 and 161 pounds, based on a healthy BMI range of 18.5 to 24.9. This range supports metabolic health, reduces chronic disease risk, and aligns with clinical standards from the CDC and WHO.
BMI calculations assume average body composition. A person with higher muscle mass may fall within this range yet have a lower body fat percentage than someone at the same weight with less lean tissue. For example, a 5ft 7 woman weighing 155 pounds who exercises regularly may have a body fat percentage below 25%, while another woman at the same weight with minimal activity could exceed 35% body fat.
The American Council on Exercise (ACE) notes that BMI alone doesn't capture fitness level. A 5ft 7 woman with a 30% body fat percentage may be classified as overweight by BMI but still maintain cardiovascular endurance and strength comparable to someone with a lower body fat percentage. Body composition matters more than weight alone.
Health professionals use BMI as a screening tool, not a diagnostic. For a 5ft 7 woman, a BMI of 18.5 corresponds to 128 pounds, and a BMI of 24.9 equals 161 pounds. These values form the standard healthy range.
Calculating BMI requires height and weight. Using the formula: BMI = (weight in pounds / (height in inches)²) × 703. For a 5ft 7 woman (67 inches), a weight of 145 pounds yields a BMI of 22.8 - well within the healthy zone.
Some experts recommend using waist-to-height ratio as a better predictor of metabolic risk. A waist measurement below half your height indicates lower risk for heart disease and type 2 diabetes. A 5ft 7 woman with a waist circumference under 33.5 inches (half of 67 inches) is considered metabolically healthier, regardless of weight.
Two women who are both 5ft 7 and weigh 150 pounds can differ in health outcomes. One may have 22% body fat and excellent aerobic capacity; the other may have 34% body fat and elevated blood pressure. The difference lies in muscle mass, visceral fat, and physical activity levels.
Measuring body fat via DEXA scans or bioelectrical impedance provides more accurate insight than BMI. A DEXA scan shows that a 5ft 7 woman with 20% body fat has a lean mass of approximately 127 pounds, while another with 30% body fat has only 113 pounds of lean mass. The latter is at higher risk for insulin resistance and joint strain.
Real-world example: A 34-year-old woman stands 5ft 7in and weighs 158 pounds. Her BMI is 24.8 - just under the upper limit of healthy. She trains four times weekly with resistance and cardio. Her waist measures 30 inches, and a DEXA scan reveals 24% body fat. Despite being near the upper edge of BMI norms, she meets multiple markers of metabolic health.
Many assume that "ideal weight" means a single number. That's incorrect. The term refers to a range tied to health indicators, not a fixed value. A 5ft 7 woman weighing 140 pounds isn't automatically healthier than one at 155 pounds if the latter has better fitness markers.
Another myth is that weight loss always improves health. A 5ft 7 woman who loses 20 pounds through crash dieting may improve her BMI but lose muscle mass, reduce resting metabolic rate, and increase risk of nutrient deficiencies. Sustainable changes focus on long-term habits, not rapid drops.
Some online tools claim to calculate "ideal weight" using outdated formulas like the Devine equation (100 lbs + 5 lbs per inch over 5ft). This gives a result of 135 pounds for a 5ft 7 woman - too low for many individuals and not aligned with current clinical guidelines from the National Institutes of Health (NIH).
Use the 128-161 pound range as a reference, but prioritize functional health. Track waist size, energy levels, sleep quality, and exercise performance. If you feel strong, sleep well, and maintain consistent movement, your weight likely supports your goals.
For comparison, a 5ft 2 woman's ideal weight range is 100-129 pounds (BMI 18.5-24.9), while a 5ft 3 woman's range is 108-138 pounds. A 5ft 10 woman's range extends to 148-186 pounds. These differences reflect how height influences healthy weight thresholds.
If you're a 5ft 7 woman aiming to assess your weight, consider checking your waist-to-height ratio and consulting a registered dietitian or physician. They can evaluate your health, not just a number on a scale.
The goal isn't to hit a specific number. It's to build sustainable habits that support strength, energy, and longevity. Focus on what you can control: nutrition, movement, recovery, and mental well-being.