The estimates of the average weight and height for females depend on age. But if you live a balanced lifestyle, you can be healthy regardless of how your measurements compare with the average.
The average American female over 20 years of age weighs
The Centers for Disease Control and Prevention (CDC) reports that about
As of 2018, the
| Age group (y) | Average weight (lb) |
|---|---|
| 20–39 | 167.6 |
| 40–59 | 176.4 |
| 60+ | 166.5 |
Language matters
You’ll notice that the language used to share stats and other data points is pretty binary, fluctuating between the use of “women” and “female.”
Although we typically avoid language like this, specificity is key when reporting on research participants and clinical findings.
Unfortunately, the studies and surveys referenced in this article didn’t report data on, or include, participants who were transgender, nonbinary, gender nonconforming, genderqueer, agender, or genderless.
According to 2022 research, about 42.8% of the United States population has obesity.
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The countries with the highest prevalence of obesity in 2022 included:
- Tonga
- American Samoa
- Samoa
The countries with the lowest prevalence of obesity in 2022 included:
- Vietnam
- Timor-Leste
- Japan
Your height, sex, and fat and muscle composition all factor into what doctors consider a moderate weight. Various tools can help you figure out your number. Body mass index (BMI), one of the most popular tools, uses a formula that involves your height and weight.
To calculate your BMI, divide your weight in pounds by your height in inches squared, and then multiply that result by 703. You can also plug this information into an
Once you know your BMI, you can determine into which category it falls:
- Underweight: under 18.5
- Moderate weight: 18.5–24.9
- Overweight: 25.0–29.9
- Obesity: above 30.0
High BMI is typically associated with increased risk of mortality, cardiometabolic disease, and certain cancers.
Although this method offers a good starting point, your BMI may not always be the most accurate measure of your best weight. In some instances, factors such as frame size, muscle composition, and age can render BMI results inaccurate.
The results for certain groups may be more likely to be inaccurate. These can include:
- athletes, who may weigh more due to high muscle mass and get a result of overweight
- older adults, who tend to store more fat than younger adults
- people in specific ethnic groups for whom experts suggest using a modified BMI to evaluate risk
BMI for
Even with its limitations, your BMI can be a good starting point for assessing your overall health. You can use this chart to find your ideal weight by height.
| Height (ft and in) | Weight for moderate BMI (lb) |
|---|---|
| 4’10” | 91–119 |
| 4’11” | 94–123.5 |
| 5’ | 97–127.5 |
| 5’1” | 100–132 |
| 5’2” | 104–136 |
| 5’3” | 107–140.5 |
| 5’4” | 110–145 |
| 5’5” | 114–149.5 |
| 5’6” | 118–154 |
| 5’7” | 121–159 |
| 5’8” | 125–164 |
| 5’9” | 128–168.5 |
| 5’10” | 132–173.5 |
| 5’11” | 136–178.5 |
| 6’ | 140–183.5 |
| 6’1” | 144–189 |
| 6’2” | 148–194 |
| 6’3” | 152–199 |
For the most accurate measure of whether you’re at a moderate weight, you may consider visiting a doctor for specialized tests, such as:
- skinfold thickness tests, which mostly use calipers
- densitometry, which uses underwater weighing
- bioelectrical impedance analysis, which uses a device to measure the flow of electrical current in the body
Waist-to-hip ratio
To calculate your waist-to-hip ratio, you’ll want to first take your measurements at your waist and then at the widest part of your lower body.
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- breast cancer
- heart disease
- stroke
- type 2 diabetes
The waist-to-hip ratio may not be the most accurate metric for some subsets of people, including children and people with a BMI of more than 35.
Keeping your weight within the moderate range can be hard work, but it often has benefits. Reaching and maintaining a moderate weight can reduce the risk of several medical conditions including:
Consider taking the advice below if you need to reduce your body weight to reach a moderate weight. These key steps can help you get there.
Rethink your portions
Trying to lose or maintain a moderate weight doesn’t necessarily mean eating less. Rethinking the composition of your plate may help aid weight loss without dramatically reducing portion sizes. Prioritizing lean proteins and vegetables can reduce a meal’s calorie content while keeping you feeling full.
For example:
- A quarter of your plate may contain a palm-sized portion of lean protein, such as salmon or chicken breast.
- Another quarter of your plate may hold a fist-sized portion of whole grains, such as brown rice or quinoa.
- The last half of your plate may be piled with vegetables, such as kale, broccoli, and bell peppers.
Try waiting a while
It’s natural to occasionally finish a meal and still feel hungry. It can take time for the body to process the food you eat and for you to feel full.
If you’re still hungry after you’ve completed your whole meal, you may want to wait before eating again.
Eat regularly
Eat breakfast and avoid skipping meals. Your body needs consistent nutrition throughout the day to run at its best. Without proper fuel, you won’t feel well, and your body won’t work efficiently.
Eat more fiber
The Academy of Nutrition and Dietetics recommends females take in 25 grams of fiber each day. If you’re having trouble in this area, try to add foods such as whole grain bread, whole wheat pasta, rice, and beans to your diet. The idea here is that fiber fills you up quickly and ultimately curbs your appetite.
Get moving
The current recommendations for weekly exercise are
Drink more water
Staying hydrated helps keep your digestive tract moving. Females may want to drink at least 11.5 cups of fluids each day. Experts recommend aiming for low or no-calorie beverages without sweeteners, such as:
Weight alone doesn’t tell how healthy you are. Eating well, exercising, staying hydrated, and getting good sleep are all important, regardless of size.
If you do want to reduce your weight, start by setting a realistic goal with a doctor or by figuring out the appropriate BMI or weight for your frame. From there, create a plan with the help of a doctor or dietitian and set goals that you can work toward.
