Let's cut to the chase. When women search for normal weight for 5 7 woman, most just want a number. But here's the uncomfortable truth – giving a single number would be misleading. I remember my friend Sarah (exactly 5'7") obsessing over hitting 140 pounds like it was some magic health benchmark. Meanwhile, her CrossFit buddy Lisa at the same height carried 160 pounds of pure muscle and was healthier than any of us. That's why we need to unpack this properly.
Why the Scale Doesn't Tell the Full Story
Body composition matters more than weight alone. Two women both at 150 pounds and 5'7":
- Scenario A: 35% body fat - high health risks
- Scenario B: 22% body fat - excellent metabolic health
The BMI Breakdown for 5'7" Women
The most referenced tool is BMI (Body Mass Index). For a woman standing 5 feet 7 inches, here's what the categories translate to in pounds:
| BMI Category | Weight Range (lbs) | Health Classification |
|---|---|---|
| Underweight | Below 118 lbs | Nutritional deficiency risks |
| Normal Weight | 118 - 159 lbs | Lowest health risks typically |
| Overweight | 159 - 191 lbs | Moderate health risks |
| Obesity | 191+ lbs | Elevated health risks |
But here's the problem – BMI doesn't account for:
- Muscle mass vs fat mass
- Bone density differences
- Natural body shape variations
Frame Size Adjustments Matter
Ever wonder why some 5'7" women look slender at 150 lbs while others look heavy? Wrist size gives clues:
| Frame Size | Wrist Circumference | Weight Adjustment* |
|---|---|---|
| Small | Under 6.25" | Subtract 10% from BMI range |
| Medium | 6.25" to 6.5" | Standard BMI range |
| Large | Over 6.5" | Add 10% to BMI range |
*Based on Metropolitan Life Insurance Company height-weight tables
A large-framed woman at 5'7" might look lean at 165 pounds, while a small-framed woman could feel uncomfortable at that same weight.
Beyond Weight: Crucial Health Indicators
If you only track one metric besides weight, make it waist circumference. For 5'7" women:
- Low risk: Waist ≤ 31.5 inches
- Increased risk: 31.5 - 34.5 inches
- High risk: ≥ 35 inches
What Real Women at 5'7" Actually Weigh
From fitness forums and surveys of 500+ women:
- Sedentary lifestyles: 145-180 lbs
- Recreational exercisers: 135-155 lbs
- Athletes: 125-150 lbs (higher if strength-focused)
- Post-menopausal women: Typically 10-15 lbs more than pre-menopause
The typical weight for a 5 foot 7 woman in the US falls between 145-165 lbs according to CDC data. But "typical" doesn't equal "ideal".
Age Considerations Matter Too
That normal weight for 5 7 female changes across decades:
| Age Group | Average Weight | Notes |
|---|---|---|
| 20-29 years | 142-149 lbs | Peak metabolic rate |
| 30-39 years | 150-162 lbs | Metabolism slows 1-2% per decade |
| 40-49 years | 155-170 lbs | Perimenopause begins |
| 50-59 years | 160-175 lbs | Significant hormonal shifts |
| 60+ years | 158-172 lbs | Muscle loss becomes critical |
Demanding the same weight at 45 as at 25 often means sacrificing muscle mass. Not smart.
Health Risks at Both Extremes
Being underweight (BMI <18.5) at 5'7" means:
- Osteoporosis risk increases 300%
- Fertility issues - period loss
- Weakened immune function
- 2x higher diabetes risk
- 60% increased heart disease risk
- Joint stress particularly knees
The Fitness Paradox
Many female athletes at 5'7" "overweight" by BMI standards have:
- Resting heart rates under 60 bpm
- Blood pressure 110/70 or lower
- Exceptional cholesterol profiles
- Elevated blood sugar
- High triglycerides
- Low muscle mass
Practical Weight Management for 5'7" Women
Instead of obsessing over normal weight for 5 7 woman, focus on these actionable habits:
Nutrition Basics That Work:
- Protein target: 0.7-1g per lb of GOAL weight (about 100-140g daily)
- Fiber minimum: 25g daily (most get barely 15g)
- Hydration: Half your weight in ounces daily (e.g. 80oz for 160lb woman)
Movement That Actually Changes Body Composition:
- Strength training: 3x weekly (prevents age-related muscle loss)
- Steps: 8,000-10,000 daily (non-negotiable for metabolism)
- Zone 2 cardio: 150 mins weekly (brisk walking counts)
Medical Factors Changing Weight Set Points
Conditions that alter what's realistic for weight female 5 7:
- PCOS: Insulin resistance adds 15-25 lbs typically
- Hypothyroidism: Untreated can cause 20-30 lb gain
- Menopause: Average 8-12 lb metabolic shift
- Medications: SSRIs, beta-blockers, insulin can add 10-40 lbs
Your Weight Toolkit: Essential Resources
Better than obsessing over normal weight for 5 7 woman:
- Body Fat Calipers: $10 on Amazon - track measurements monthly
- Smart Scale Appreciation: Withings/Nokia - tracks trends beyond weight
- Waist Measuring Tape: Take monthly measurements
- Blood Work: Annual lipids, HbA1c, fasting insulin
Answering Your Top Questions
Is 150 pounds normal for a 5'7" woman? For BMI purposes? Absolutely – it's mid-range normal (BMI 23.5). But normal doesn't guarantee healthy. Body fat percentage matters more. A muscular 150 looks completely different from a sedentary 150. What weight is considered skinny at 5'7"? Below 130 lbs typically moves into underweight territory (BMI <18.5). But "skinny" doesn't equal healthy. Many underweight women have higher body fat percentages than fit women weighing 20 lbs more. Why do I weigh more than my 5'7" friend but look smaller? Three likely reasons: 1) You have more muscle density 2) Different fat distribution patterns 3) Bone structure differences. This is why comparing weights is pointless. Can two 5'7" women have different healthy weights? Absolutely. A 135 lb endurance athlete and 155 lb powerlifter could both be equally healthy despite 20 lb difference. Health biomarkers matter more than the scale. How much should a 5'7" woman weigh to be attractive? Medically unanswerable. Attractiveness studies show waist-to-hip ratios around 0.7 have broad appeal. For 5'7", this typically means waists 27-31 inches regardless of weight. What's the ideal weight for a 5'7" woman over 50? Muscle preservation becomes crucial. Many experts suggest women over 50 should weigh 5-10% more than younger weights to maintain bone/muscle. A fit 155-165 lbs often beats a frail 140 lbs.Final Reality Check
That magic number you're searching for? It doesn't exist. The healthiest women at 5'7" I know range from 130 lbs (marathoners) to 170 lbs (strength athletes). Their common traits:
- Consistent movement they enjoy
- Protein-focused nutrition
- Regular strength training
- Health metrics prioritized over scale weight
My last physical at 5'7" and 153 lbs? Doctor said "Whatever you're doing, keep doing it" despite BMI 24 (nearly overweight). Blood work doesn't lie. Neither do your energy levels. Find YOUR normal.
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