If you stand 5'9", you're basically a giant in the world of women's fashion and standard doorways. You’ve probably noticed that the "one size fits all" advice for weight and health rarely accounts for that extra verticality. It's frustrating. You look at a chart meant for someone 5'4" and realize it doesn't apply to your frame at all.
What is the average weight for a 5'9 female?
Honestly, the answer is a bit of a moving target. If we look at the raw data from the Centers for Disease Control and Prevention (CDC), specifically the National Health and Nutrition Examination Survey (NHANES), the average American woman weighs about 171 pounds. But here is the catch: that average includes every height. Since the average height for a woman in the U.S. is roughly 5'4", a 5'9" woman is going to naturally skew higher than that broad average.
The Gap Between "Average" and "Healthy"
We need to talk about the difference between what people actually weigh and what medical charts say you should weigh. Most 5'9" women find themselves caught between these two numbers.
According to the National Institutes of Health (NIH), a "normal" BMI range for someone of your height is roughly 128 to 168 pounds.
That’s a 40-pound window. It's huge.
You could have two women, both 5'9", one weighing 135 and the other 165, and both are technically "perfect" on a chart. But they will look and feel completely different. One might be a long-distance runner with a lean, willow-like build. The other could be a heavy-lifting crossfitter with significant muscle mass.
The average weight for a 5'9 female in the United States, when adjusted for height in various health studies, often hovers closer to the 175–185 pound range. This reflects the reality of modern life, where sedentary jobs and processed foods have pushed the "real world" average slightly above the medical "ideal."
Why Your Frame Matters More Than the Scale
Have you ever heard someone say they are "big-boned"?
It sounds like an excuse, but in the medical world, frame size is a very real thing. Dr. Joan Price, a researcher who has looked into body composition, often points out that bone density and wrist circumference can change your "ideal" weight by 10% or more.
If you have a large frame—broad shoulders, wider hips—trying to hit 130 pounds might actually be unhealthy. You’d be fighting your own skeleton. On the flip side, if you have a very delicate, small frame, 165 pounds might feel heavy on your joints.
Muscle is the Great Deceiver
Muscle is denser than fat. It's a cliché because it's true.
If you’re active, your weight will be higher. Period. A 5'9" woman with a high activity level might weigh 175 pounds but wear a size 8, while a sedentary woman at the same weight might wear a size 14.
This is why doctors are moving away from just looking at the scale. They're looking at waist-to-hip ratio and body fat percentage. For women, the CDC suggests keeping your waist circumference under 35 inches to lower the risk of Type 2 diabetes and heart disease. If you're 5'9", you have more "runway" for that weight to distribute, but the waist measurement remains a key health marker.
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How Age Shifts the Numbers
Your body at 22 isn't your body at 52.
Data shows that the average weight for women tends to peak in their 40s and 50s. Per the NHANES data, women aged 40–59 average about 176 pounds, whereas those in their 20s hover closer to 165.
Hormonal shifts, specifically the drop in estrogen during perimenopause, change where you store fat. You might stay the same weight but find your jeans don't fit because the weight moved from your hips to your belly. It's a common, if annoying, reality.
The BMI Problem
Let's be real: BMI is kinda trash for tall women.
It was invented in the 1830s by a mathematician—not a doctor—and it doesn't distinguish between muscle, bone, and fat. Because you're 5'9", the BMI formula often overestimates your body fat if you have any significant muscle.
Many athletes at your height are "overweight" by BMI standards despite having a six-pack. Don't let a calculator ruin your day if you feel strong and your bloodwork is clean.
Practical Steps for Finding Your Number
If you're trying to figure out where you should land, stop looking at the "average weight for a 5'9 female" as a strict goal. Instead, try these shifts:
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- Ditch the scale for a week. Use a tailor's measuring tape once a month instead. Track your waist, hips, and thighs.
- Focus on "Functional Weight." Can you carry your groceries up three flights of stairs? Can you hike for an hour? If your weight allows you to live the life you want without pain, you're likely in a good spot.
- Check your protein. Tall bodies need more fuel. Ensure you're getting enough protein to support that long frame and maintain the muscle you have.
- Prioritize Sleep. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) notes that poor sleep (less than 7 hours) triggers hormones that make you crave high-calorie foods. For a tall woman, those cravings can lead to significant weight shifts quickly.
The "average" is just a data point. It’s not a destiny. Your best weight is the one where your energy is high, your labs are good, and you don't feel like you're starving yourself to maintain a number on a piece of plastic in the bathroom.
Actionable Insights for 5'9" Women
- Measure your waist-to-height ratio. Aim for your waist circumference to be less than half your height in inches. For a 5'9" (69 inches) woman, that’s roughly 34.5 inches or less.
- Strength train twice a week. Protecting your bone density is crucial for taller women as they age to prevent osteoporosis.
- Consult a DEXA scan if you’re curious. If you really want to know what’s going on, a DEXA scan provides a breakdown of bone, fat, and muscle that a standard scale never will.
- Ignore "standard" calorie counts. The 2,000-calorie-a-day label on food is based on a much smaller average person. You likely need more just to keep your basic systems running.