What are the ideal weights for 5’4 women and men? Keep reading and you will know if you are between the average height for females and males or not.
Everyone is unique, and numerous elements influence every individual’s ideal body weight. These variables might be biological, for instance, birth sex, height, and age, but they can also be psychological.
A person’s ideal weight is the one that makes them feel much more comfortable.
Keeping a healthy weight, on the other hand, can lower an individual’s likelihood of developing a variety of health issues, such as coronary artery disease (CVD), elevated blood pressure, diabetes type 2, or obesity.
Even so, not everybody who is overweight will have health problems. Notwithstanding, scientists claim that even though this excess weight is not presently affecting health, problems in weight management may cause issues down the road.
Continue reading to learn about the various methods for determining an individual’s ideal weight. And in this blog post, we delve into the ideal weight for a 5’4 female and a male.
See Also: Ideal Weight Calculator
How To Determine the Ideal Weight for a 5’4 Female?
The ideal body mass for a lady with a height of 5 feet 4 inches is determined by her body frame, whereas the ideal body fat portion is determined by her athletic ability and individual goals. Even though perfect female weight equations take body size into account, they might not be perfectly true for individuals with a large amount of lean tissue. This is due to the fact that muscle probably means more than fat mass.
And below are different methods to determine the ideal weight of a 5-feet-4-inch woman.
BMI Charts
Body mass index (commonly known as BMI) chairs are also helpful in determining appropriate female body weights. Somewhere around 18.5 and 24.9 is regarded as a normal BMI. Predicated on these BMI graphs, the National Heart, Lung, and Blood Institute recommends a good weight variety of 110 to 140 lbs (approx. 49.9 to 63.5 kg) for ladies of feet 4 inches (approx. 163 cm).
Ladies of this size and weight who stay within this healthy BMI spectrum have a lower risk of developing chronic conditions, for instance, type 2 diabetes and heart disease. Use this BMI calculator to determine your BMI.
If you want to know your ideal weight based on your BMI, you can use the BMI Calculator provided by Hood MWR. This tool can help you determine your BMI based on your weight and height. By understanding your BMI, you can have a clearer picture of what your ideal weight range should be and make informed decisions about your health.
Body frame
Ladies standing 5 feet 4 inches tall could really decide their body size simply by measuring the outer diameter of their wrists with a measuring tape. If it is just under 6 inches (approx. 15 cm), the lady generally has a petite frame.
As per MedlinePlus, if her forearm perimeter is between 6 and 6.25 inches (approx. 15.2 and 15.8 cm), she typically has a moderate size frame, and if it is greater than 6.25 inches (or 15.8 cm), she has a big size frame.
Body Fat
Even though a female’s percentage of body fat enhances her likelihood of contracting chronic diseases, her body necessitates a certain amount of fat mass to operate normally. Ladies, irrespective of their size, should keep a minimum of 10% body fat and less than 31%, as per the American Council on Exercise (also known as ACE).
According to ACE, ladies who engage in frequent exercises or workouts should target a body fat level of between 21 and 24 percent, while female sports persons should work toward a body fat percentage of between 14 and 20.
Calculating your body fat percentage is important to know. You can use a body fat calculator to find out your accurate body fat percentage which helps you determine your ideal weight and overall health status. By knowing your body fat percentage, you can see where you stand and make healthy lifestyle choices to improve your health.
Hamwi Formula
Using the Hamwi formula to calculate your optimal body weight predicated on your body size is beneficial. The Hamwi formula for ladies, as per California State University, is 100 lbs (approx. 45 kg) for the first 5 feet (approx. 152 cm) of tallness plus 5 lbs (approx. for every inch above 5 feet of height. After that, subtract 10% for ladies with tiny body frames and add 10% for those with bigger size frames.
A 5-foot-4-inch lady, as a result, has an optimal body weight of 108 lbs (approx. 49 kg) if she has a tiny body frame, 120 lbs (approx. 54.4 kg) if she has a moderate size frame, and 132 lbs (approx. 60 kg) if she has a big size frame, according to the Hamwi formula.
Recommendation: Body Fat Calculator
What Should A 5’4″ Male Weigh?
A 5 ft 4 guy should measure somewhere around 126 and 128 lbs (approx. 57 and 58 kg).
You can find various online measurements that provide an estimate of your ideal weight. In addition, you can even make use of the BMI (standing for (Body Mass Index) calculator. The BMI graph for men in the United States of America can be found here.
You can also take a glance at the metrics of the ideal weight for males with a height of 5 feet 4 inches (approx. 163 cm) as follows:
- Underweight: less than 108 lbs (approx. 49 kg)
- Healthy weight: between 108 and 146 lbs (approx. 49 and 66 kg)
- Overweight: between 146 and 174 lbs (approx. 66 and 79 kg)
- Obese: between 174 and 203 lbs (approx. 79 and 92 kg)
- Severe Obesity: between 203 and 231 lbs (approx. 92 kg and 105 kg)
- Morbidly Obese: More than 231 lbs (approx. 105 kg)
Calculating how much you should measure for your age and size might be a difficult task. Having said that, a BMI calculator can provide you with a guesstimate.
Even so, numerous variables can influence this count, including a person’s age, body fat percentage, and muscle mass as well. Consultation with a physician or registered dietician is always considered the best method for determining your ideal weight.
Height and Weight Chart
| Height | Weight range | ||
| Normal | Overweight | Obese | |
| 4 feet 10 inches | Between 91 and 118 lbs | Between 119 and 142 lbs | Between 143 and 186 lbs |
| 4 feet 11 inches | Between 94 and 123 lbs | Between 124 and 147 lbs | Between 148 and 193 lbs |
| 5 feet | Between 97 and 127 lbs | Between 128 and 152 lbs | Between 153 and 199 lbs |
| 5 feet 1 inch | Between 100 and 131 lbs | Between 132 and 157 lbs | Between 158 and 206 lbs |
| 5 feet 2 inches | Between 104 and 135 lbs | Between 136 and 163 lbs | Between 164 and 213 lbs |
| 5 feet 3 inches | Between 107 and 140 lbs | Between 141 and 168 lbs | Between 169 and 220 lbs |
| 5 feet 4 inches | Between 110 and 144 lbs | Between 145 and 173 lbs | Between 174 and 227 lbs |
| 5 feet 5 inches | Between 114 and 149 lbs | Between 150 and 179 lbs | Between 180 and 234 lbs |
| 5 feet 6 inches | Between 118 and 154 lbs | Between 155 and 185 lbs | Between 186 and 241 lbs |
| 5 feet 7 inches | Between 121 and 158 lbs | Between 159 and 190 lbs | Between 191 and 249 lbs |
| 5 feet 8 inches | Between 125 and 163 lbs | Between 164 and 196 lbs | Between 197 and 256 lbs |
| 5 feet 9 inches | Between 128 and 168 lbs | Between 169 and 202 lbs | Between 203 and 263 lbs |
| 5 feet 10 inches | Between 132 and 173 lbs | Between 174 and 208 lbs | Between 209 and 271 lbs |
| 5 feet 11 inches | Between 136 and 178 lbs | Between 179 and 214 lbs | Between 215 and 279 lbs |
| 6 feet | Between 140 and 183 lbs | Between 184 and 220 lbs | Between 221 and 287 lbs |
| 6 feet 1 inch | Between 144 and 188 lbs | Between 189 and 226 lbs | Between 227 and 295 lbs |
| 6 feet 2 inches | Between 148 and 193 lbs | Between 194 and 232 lbs | Between 233 and 303 lbs |
| 6 feet 3 inches | Between 152 and 199 lbs | Between 200 and 239 lbs | Between 240 and 311 lbs |
| 6 feet 4 inches | Between 156 and 204 lbs | Between 205 and 245 lbs | Between 246 and 320 lbs |
| BMI | Between 19 and 24 | Between 25 and 29 | Between 30 and 39 |
See also: Army Height and Weight Standards
Tips for Maintaining an Ideal Weight for 5’4 Female and Male
The effectiveness of height-weight graphs has been most proclaimed in grownups because the metrics are more normalized than in kids. So, for grown-ups, it is less particularly susceptible to variability, which is essential in the situation of developing kids, in which it may affect the kid’s growth.
Weight variation, as some of you might know, is a natural outgrowth of modern living. Obesity is primarily caused by bad eating habits, a poor diet, and strain. This, as a substitute, could really result in a slew of sicknesses, the possibility of which might be significantly decreased if the following precautions are taken:
Adopt energetic routines
Pursue a usual schedule of physical exercise that fits your timetable to stay in shape and full of energy all day long. Furthermore, the objective is to reconcile calorie consumption with caloric expenditure while remaining energetic.
To maintain the ideal weight for a 5’4 female or male, it’s important to adopt energetic routines like cardio, high-intensity interval training (HIIT), or weight lifting that helps you burn more calories. Check out the 60 Most Beautiful Women Fitness Models for some workout inspiration and motivation that will keep you energized and feeling great.
Get Enough Rest
Don’t lose sight of the true essence of the old saying, which characterizes a well-balanced and healthy mind as going to bed and getting up early. It, first and foremost, maintains the circadian rhythms and, secondly, helps balance hormone production in your body.
For example, stress can lead to irregular menstrual cycles in your body, which adds pounds to your body mass. As a result, adequate rest and sleep are required for the body to figure out how to deal with all of the vigorous exercises.
Reduce your stress level
Sometimes, you might feel less stressed since you maintain a healthy diet, an energetic style of living, and get enough sleep. In addition, you might feel more at ease if you avoid inhaling, getting drunk, and inordinate caffeine consumption.
As such, eat a well-balanced diet and avoid consuming processed foods. Maintain great eating habits because they identify your objective of maintaining a healthy lifestyle. It is preferable to eat tiny quantities frequently and be satisfied than to go hungry. To achieve most of this, you could really find the best diet program for losing weight on the internet.
Reducing your stress level can also help in weight loss. Stress may cause weight gain by altering hormone levels in the body, leading to overeating and unhealthy food cravings. Check out how to lose belly fat overnight, which involves reducing cortisol levels, a stress hormone, to promote weight loss.
Final Thoughts
So, now, you know that the ideal weight for 5’4 female and male is between 110 and 140 lbs (approx. 49.9 to 63.5 kg) and between 108 and 146 lbs (approx. 49 and 66 kg), respectively. For instance, if a lady with a height of 5 feet 4 inches and weighs around 320 lbs, her ideal weight, accordingly, should range from 108 to 132 lbs. In this case, she is about 200 lbs (approx. 91 kg) overweight and might start losing 100 lbs (approx. 45 kg) or more through surgery for weight loss.
