For a woman who stands 5’7″, a healthy weight falls roughly between 121 and 153 pounds. That range corresponds to a BMI of 19 to 24, which the CDC classifies as “healthy weight” for adults. But the number on the scale is only one piece of the picture, and where you fall within that range depends on your build, muscle mass, age, and overall health.
The Standard BMI Range
BMI, or body mass index, divides your weight in pounds by your height in inches squared, then multiplies by 703. For adults 20 and older, the CDC defines a healthy BMI as 18.5 to just under 25. At 5’7″, that translates to the following benchmarks from the National Heart, Lung, and Blood Institute:
- BMI 19: 121 lbs
- BMI 20: 127 lbs
- BMI 21: 134 lbs
- BMI 22: 140 lbs
- BMI 23: 146 lbs
- BMI 24: 153 lbs
A commonly used clinical formula (the Hamwi method) puts the “ideal” weight for a 5’7″ woman at about 135 pounds: 100 pounds for the first five feet of height, plus 5 pounds for each additional inch. That lands right around a BMI of 21, near the middle of the healthy range. Doctors sometimes use that figure as a starting reference, then adjust up or down based on frame size and body composition.
Why BMI Doesn’t Tell the Whole Story
BMI treats all weight the same. It cannot distinguish between fat, muscle, and bone mass. A woman at 5’7″ who strength-trains regularly could weigh 160 pounds with a BMI of 25, technically crossing into “overweight,” while carrying a healthy amount of body fat and having excellent blood pressure and metabolic markers. The CDC itself notes that a more complete health picture requires looking at BMI alongside factors like blood pressure and muscle mass.
Body fat percentage gives a more nuanced view. For adult women, 21 to 24 percent body fat is associated with good health and a lean, fit appearance. Female athletes typically carry 14 to 20 percent. These numbers matter more than the scale for understanding whether your weight is working for or against your health, especially if you’re active.
Waist Size as a Health Marker
Where you carry weight matters as much as how much you carry. Fat stored around the midsection is more metabolically active than fat on the hips or thighs, and it’s linked to higher risks of heart disease and type 2 diabetes. The simplest check: your waist measurement should be less than half your height. For a 5’7″ woman (67 inches), that means keeping your waist under about 33.5 inches.
The British Heart Foundation’s data on waist-to-height ratio puts the risk thresholds clearly. A ratio of 0.5 or above signals increased risk of heart and circulatory problems. A ratio of 0.6 or above puts you in the highest risk category. You can measure your waist at the midpoint between the bottom of your ribs and the top of your hip bones, usually right around the navel.
Risks at the Lower End
Being too light carries its own set of problems. A BMI below 18.5 (under about 118 pounds at 5’7″) is classified as underweight and is associated with bone density loss, hormonal disruption, and weakened immunity. One of the clearest warning signs is losing your menstrual period for three or more consecutive months, a condition called amenorrhea. This signals that your body doesn’t have enough energy to maintain normal hormone production, and it directly accelerates bone loss.
The Bone Health and Osteoporosis Foundation notes that restrictive eating patterns weaken bones and raise osteoporosis risk later in life. Interestingly, bone density scans can actually underestimate bone density in women who are small and thin, meaning results may look worse than reality for naturally petite frames. Still, chronically low weight is a genuine health concern, not a goal.
How Age and Life Stage Shift the Target
Your healthy weight at 25 and your healthy weight at 55 may not be the same number, and that’s normal. Women tend to lose muscle mass gradually after their 30s, which means the same weight can represent a higher percentage of body fat over time. After menopause, fat redistribution toward the midsection becomes more common even without weight gain, which is why waist measurement becomes an increasingly useful metric with age.
Many women find that carrying a few extra pounds in their 50s and 60s, compared to their 20s, is perfectly compatible with good metabolic health. A BMI of 23 or 24 in midlife, paired with a healthy waist circumference and regular physical activity, is a solid place to be. Chasing the same number you weighed at 22 can backfire if it means losing the muscle mass that protects your bones and metabolism.
Finding Your Own Number
The 121 to 153 pound range is a useful starting point, not a verdict. If you’re within that window, have a waist measurement under half your height, feel energetic, and your basic health markers (blood pressure, blood sugar, cholesterol) look good, your weight is likely serving you well. If you fall outside the range in either direction, the context matters: a muscular build, a naturally small frame, or a recent life change like pregnancy or menopause all shift what “healthy” looks like for you specifically.
The most practical approach is to track trends rather than fixate on a single number. Stable weight, consistent energy, regular menstrual cycles (if premenopausal), and a waist measurement in a healthy zone tell you more than the scale alone ever will.