Step on a scale. Look at the number. Now, look at a chart from 1950.
Most women who stand at an even five feet tall have done this at least once. It’s frustrating. You’re told there’s a "perfect" number, but your body doesn't always play by the rules of a math equation. Honestly, the question of how much should a 5 foot woman weigh is way more complicated than a single digit on a digital screen.
Standard medical charts, like the ones from the National Institutes of Health (NIH), usually point to a range. For a woman who is 5’0”, that "healthy" window is typically between 97 and 128 pounds. That’s based on Body Mass Index (BMI). But let's be real—a 31-pound range is massive. It’s the difference between wearing a size 0 and a size 8. It doesn't account for whether you're a marathon runner with legs like steel or someone who hasn't hit the gym since high school.
The truth? Your "ideal" weight is a moving target.
Why the BMI is Kinda Broken for Petite Women
We’ve used BMI since the mid-1800s. It was invented by a Belgian mathematician named Adolphe Quetelet, who—get this—wasn't even a doctor. He was just looking for a way to measure the "average man." He never intended for it to be a diagnostic tool for individual health.
When you apply this to a 5-foot-tall woman, things get wonky.
Because you’re shorter, small fluctuations in weight show up faster. If a woman who is 5’10” gains five pounds, nobody notices. If you gain five pounds, your jeans might not button. This is the "short girl struggle." But just because the BMI says you're at the top end of the range doesn't mean you're unhealthy.
Muscle is dense. It takes up way less space than fat.
If you’re 135 pounds but you lift weights four times a week, you might look leaner and have better metabolic markers than someone who is 110 pounds with very little muscle mass. Doctors call that "normal weight obesity," or more colloquially, "skinny fat." The scale says you’re fine, but your visceral fat—the stuff around your organs—might be high.
How Much Should a 5 Foot Woman Weigh According to Different Formulas?
The medical community uses a few different "ideal body weight" (IBW) formulas. They all give slightly different answers.
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The Hamwi Formula is a classic one used by dietitians. For a woman, you start with 100 pounds for the first 5 feet of height. Then, you add 5 pounds for every inch over that. Since you’re exactly 5 feet, the Hamwi "ideal" is a flat 100 pounds.
That feels... low. Doesn't it?
Then there's the Devine Formula, which is often used for medication dosing. It suggests about 100.3 pounds. Again, very slim. Most modern practitioners realize these formulas are incredibly restrictive and don't account for bone structure or "frame size."
Take a look at your wrists.
If you can wrap your thumb and middle finger around your wrist and they overlap significantly, you likely have a small frame. If they just touch, you’re medium. If they don't touch at all, you have a large frame. A large-framed woman who is 5’0” might feel incredibly weak and sickly at 100 pounds, whereas a small-framed woman might feel perfectly energetic.
The Role of Age and Menopause
Nobody talks about how the "right" weight changes as you get older.
When you’re 20, your metabolism is a furnace. When you hit 40 or 50, estrogen drops. Your body starts to redistribute fat toward your midsection. Research published in the Journal of the American Geriatrics Society has actually suggested that for older adults, being slightly "overweight" by BMI standards might actually be protective against frailty and bone loss.
If you're 65 and 5 feet tall, weighing 135 pounds might be "healthier" for your bones than weighing 105 pounds.
Falling is a massive risk as we age. Having a bit more muscle and even a little extra padding can be the difference between a bruise and a broken hip. We need to stop chasing the weight we were on our wedding day or in college. It’s just not physiological reality.
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Body Fat Percentage vs. The Scale
If you really want to know if your weight is "healthy," stop looking at the total pounds and start looking at what those pounds are made of.
A healthy body fat percentage for women is generally between 21% and 32%.
- Athletes: 14% to 20%
- Fitness enthusiasts: 21% to 24%
- Average Health: 25% to 31%
- At Risk: 32% or higher
For a 5-foot woman, staying within these ranges is a much better indicator of heart health and diabetes risk than hitting the 100-pound mark. You can measure this with DEXA scans (the gold standard), skinfold calipers, or even some of the high-end smart scales—though those scales are often a bit "guessy."
Beyond the Number: Waist-to-Hip Ratio
There is a measurement that doctors like more than BMI these days. It’s the waist-to-hip ratio.
It’s simple. Measure your waist at the narrowest point. Measure your hips at the widest point. Divide the waist number by the hip number. For women, a ratio of 0.85 or lower is generally considered healthy.
Why does this matter for short women?
Because where you carry your weight is more important than how much you carry. Weight in your hips and thighs (the "pear" shape) is actually metabolically "safe." Weight carried deep in the abdomen (the "apple" shape) is linked to insulin resistance and heart disease. If you're 130 pounds but have a small waist and wider hips, you're likely in a great spot health-wise.
Real World Examples
Think about two different 5-foot-tall women.
Patient A is a 5'0" yoga instructor. She weighs 128 pounds. By BMI standards, she is right on the edge of "overweight." However, she has high muscle mass, a resting heart rate of 55, and perfect blood pressure.
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Patient B is 5'0" and weighs 105 pounds. She doesn't exercise and eats mostly processed foods. She has high cholesterol and "pre-diabetic" blood sugar levels.
Who is healthier?
Clearly, Patient A. This is why fixating on how much should a 5 foot woman weigh can actually be dangerous. It leads people to crash diet to hit a number, losing muscle in the process and actually ruining their metabolism.
Practical Next Steps for Your Health
Forget the "perfect" number for a second. If you want to optimize your weight as a petite woman, focus on these three things instead of the scale.
1. Prioritize Protein and Resistance Training
Because you have a smaller "engine" (your body burns fewer calories at rest than a tall person), you need to make your engine more efficient. Muscle is the best way to do that. Aim for 25-30 grams of protein at every meal and lift something heavy at least twice a week. It won't make you "bulky"—you don't have enough testosterone for that—but it will make you lean and tight.
2. Watch the "Liquid Calories"
When you're 5'0", your daily caloric needs are significantly lower than a taller person's. A 200-calorie sugary latte is a much bigger percentage of your daily intake than it is for someone who is 5'10". You don't have much margin for error with empty calories. Stick to water, black coffee, or tea.
3. Get a Blood Panel
The scale is a liar, but bloodwork doesn't cheat. Ask your doctor for a full metabolic panel, including A1C (blood sugar over time) and a lipid profile. If your "numbers" are good, your weight is likely fine, even if it's 10 pounds more than what the chart says.
4. Focus on Function
Can you carry your groceries? Can you climb three flights of stairs without gasping? Can you get up off the floor without using your hands? These functional markers are the real indicators of a "healthy weight."
Health is a feeling, not a calculation. If you’re 5 feet tall and you feel energetic, your blood work is clean, and your clothes fit comfortably, you’ve already found your answer. The scale is just a data point, and frankly, it's one of the least interesting ones.
Summary of Key Metrics for a 5'0" Woman
- BMI Healthy Range: 97–128 lbs
- Hamwi Ideal: 100 lbs (plus/minus 10% for frame)
- Goal Body Fat: 21–32%
- Waist-to-Hip Ratio: Under 0.85
Stop chasing the 100-pound ghost. Focus on building a body that works for your life, supports your bones, and keeps your heart strong. That is the only "ideal" weight that actually matters.