You're standing in the doctor's office. The nurse slides the silver weight across the balance beam, or maybe you hear the digital beep of a high-tech scale. You're 5'9". In the world of women's heights, that’s tall—statistically taller than about 95% of the female population in the U.S. But then comes the question that’s been nagging at you: how much should a woman weigh at 5 9?
If you look at a standard BMI chart, it gives you a range. It says 128 to 169 pounds. That’s a forty-pound gap. Honestly, it’s a bit ridiculous. How can a single number define health for someone with that much vertical real estate? It can't. Not really.
Health isn't a static point on a graph. It's more of a spectrum. For a 5'9" woman, your "ideal" weight depends on whether you're built like a marathon runner or a powerlifter. It depends on your bone density, your age, and where you store your fat. We need to stop treating the scale like a crystal ball and start looking at the actual physiology of being a tall woman.
The BMI Problem and the 5'9" Frame
Body Mass Index (BMI) was never meant to be a diagnostic tool for individuals. A Belgian mathematician named Adolphe Quetelet created it in the 1830s to study populations. He wasn't even a doctor. Yet, here we are, nearly 200 years later, using his "Quetelet Index" to tell a woman if she's healthy.
For a woman who is 5'9", the "Normal" BMI range (18.5 to 24.9) suggests a weight between 128 and 169 pounds.
But here is the catch. If you have a large frame—meaning wider shoulders and hips—128 pounds might look and feel incredibly depleted. On the flip side, someone with a very fine "bird-like" bone structure might feel sluggish and heavy at 165 pounds.
Tall women often have higher bone mineral density and more muscle mass simply to move their longer limbs. Physics matters. A longer lever requires more force to move. If you are 5'9", you have longer femurs and a longer torso than the average woman. You need more "engine" (muscle) to power that frame.
I've seen athletes who are 5'9" and weigh 175 pounds with visible abs. By the BMI chart, they are "overweight." It’s a joke. It doesn't account for the fact that muscle is much denser than fat. One pound of muscle takes up way less space than one pound of fat. So, you could weigh 160 pounds and wear a size 6, or weigh 145 pounds and wear a size 10. The scale doesn't tell you your clothing size, and it certainly doesn't tell you your metabolic health.
The Role of Frame Size
Most people forget about frame size. It’s a real clinical measurement.
To find yours, wrap your thumb and middle finger around your wrist. If they overlap, you have a small frame. If they just touch, you’re medium. If there is a gap, you have a large frame.
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For a 5'9" woman:
- Small Frame: 129–139 lbs
- Medium Frame: 136–150 lbs
- Large Frame: 145–169 lbs
These are just estimates from the old Metropolitan Life Insurance tables. They aren't gospel. But they do illustrate why a "one size fits all" weight doesn't work. A woman with a large frame has a wider ribcage and broader pelvis. Her skeleton literally weighs more. Trying to force a large-framed 5'9" woman down to 130 pounds is often a recipe for hormonal disruption and fatigue.
Body Composition Is the Real Metric
If you really want to know what you should weigh, you have to look at body composition. This is the ratio of fat to lean mass (muscle, bone, water).
The American Council on Exercise (ACE) suggests that for women, a healthy body fat percentage is generally between 21% and 32%. Athletes might be lower, around 14% to 20%.
Why does this matter more than the scale? Because visceral fat—the stuff that wraps around your organs—is the real killer. You can be "thin-fat." This means you weigh 135 pounds at 5'9", but you have very little muscle and a high percentage of internal fat. This puts you at risk for Type 2 diabetes and heart disease, even if your BMI is "perfect."
Conversely, a "sturdy" 5'9" woman weighing 170 pounds with a high muscle mass and low visceral fat is likely in much better metabolic shape. Her resting heart rate is probably lower. Her insulin sensitivity is likely better. She can probably lift more, run further, and live longer.
Let's Talk About Age and Hormones
Your "ideal" weight at 22 is rarely your "ideal" weight at 52.
Perimenopause and menopause change everything. As estrogen levels drop, the body naturally wants to store more fat around the midsection. It’s annoying, but it’s physiological. For a 5'9" woman hitting her 50s, carrying an extra 10 pounds can actually be protective.
There is something called the "Obesity Paradox" in geriatrics. Research, including studies published in the Journal of the American Geriatrics Society, suggests that as we age, being slightly "overweight" by BMI standards can actually decrease mortality risk. It provides a reserve in case of serious illness or injury. If you’re 5'9" and 65 years old, being 175 pounds might actually be safer for your bone health than being 130 pounds.
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The Impact of Height on Caloric Needs
Being tall has its perks. You get to eat more.
Basal Metabolic Rate (BMR) is the number of calories your body burns just staying alive. Because you have more surface area and more tissue, your BMR is naturally higher than someone who is 5'2".
A 5'9" woman weighing 150 pounds has a BMR of roughly 1,500 calories. That's before she even brushes her teeth or walks to the car. Once you add in daily movement and exercise, most women this height need between 2,000 and 2,400 calories just to maintain their weight.
Don't starve yourself. If you try to eat 1,200 calories—a number often touted by generic diet apps—you will crash your metabolism. Your body will think there is a famine. It will start breaking down your hard-earned muscle for fuel. This makes you "weigh less" on the scale, but it makes you flabbier and slower in the long run.
What Research Actually Says
According to the National Institutes of Health (NIH), the focus shouldn't be on a specific number, but on reducing health risks.
High blood pressure, high cholesterol, and elevated fasting glucose are the real indicators. If your labs are perfect and your waist-to-hip ratio is healthy, your weight is likely fine, whether it's 140 or 170.
A study published in The Lancet examined BMI and mortality across millions of people. They found that the lowest risk of death was actually in the 20 to 25 BMI range, but the risk only rose significantly once people crossed into the "obese" category (BMI 30+) or the "underweight" category (BMI under 18.5).
For you at 5'9", that means you have a massive "safe zone." As long as you aren't under 125 pounds or over 203 pounds, your weight is likely not the primary driver of your health risks.
Beyond the Scale: Other Ways to Measure Success
If the scale is a liar, what should you use?
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- Waist-to-Hip Ratio: Measure the smallest part of your waist and the widest part of your hips. Divide the waist by the hip. For women, a ratio of 0.85 or lower is considered healthy. This measures where you store your fat, which is more important than how much you have.
- Energy Levels: Do you wake up tired? Do you have a mid-afternoon slump? If you are at your "goal weight" but you're exhausted all the time, that weight is not healthy for you.
- Strength Benchmarks: Can you carry your own groceries? Can you do a push-up? Functional strength is a better predictor of longevity than a number on a scale.
- Clothing Fit: Your favorite pair of jeans doesn't care about gravity. They care about volume. If they fit well, you're likely in a good spot.
Real Examples: The Diversity of 5'9"
Let's look at three hypothetical women, all 5'9".
Case A: Sarah
Sarah is a former swimmer. She has broad shoulders and a wide frame. She weighs 172 pounds. Her BMI says she's "overweight." However, she exercises five days a week, her body fat is 24%, and her blood pressure is 110/70. Sarah is perfectly healthy.
Case B: Emily
Emily has a very delicate, narrow frame. She weighs 130 pounds. She looks "model thin." But Emily doesn't exercise, eats mostly processed foods, and has a body fat percentage of 30%. She is "thin-fat." Emily might actually need to gain muscle weight to improve her health.
Case C: Maya
Maya is 45 and weighs 155 pounds. She’s right in the middle. She focuses on protein intake and walking. Her weight has stayed the same for ten years. She represents the "average" healthy 5'9" woman.
All three of these women are within or near the "recommended" range, yet their health profiles are vastly different.
Practical Steps for Finding Your "Best" Weight
Forget the "should." Focus on the "is."
Stop weighing yourself every day. It’s useless data. Your weight can fluctuate by 3 to 5 pounds in a single day based on salt intake, menstrual cycle, and hydration.
Instead, focus on these actionable steps:
- Prioritize Protein: Aim for about 0.8 to 1 gram of protein per pound of your target weight. This protects your muscle mass as you age.
- Lift Heavy Things: Strength training is the fountain of youth. It increases bone density—which is crucial for tall women at risk for osteoporosis—and boosts your metabolism.
- Measure Your Waist: Keep an eye on your waist circumference. For women, staying under 35 inches is a key metric for avoiding metabolic syndrome.
- Get a DEXA Scan: If you’re truly curious, a DEXA scan is the gold standard. It will tell you exactly how much of your weight is bone, muscle, and fat. It’s much more useful than a $20 bathroom scale.
- Listen to Your Hormones: If your period becomes irregular or disappears, and you've been losing weight, you’ve gone too far. Your body is telling you it doesn't have enough energy to support reproductive function.
Your 5'9" frame is an asset. It allows for strength, presence, and a higher metabolic capacity. Don't waste that advantage by trying to shrink yourself down to a number designed for a population average. Find the weight where you feel strong, capable, and energetic. That is your true ideal weight.