You’re 5'7". In the world of height, that’s a bit of a sweet spot—tall enough to reach the top shelf in most kitchens but not so tall that you’re constantly dodging low doorframes. But when you step on a scale, things get weirdly complicated. You’ve probably seen the posters in your doctor's office or scrolled through a dozen calculators online trying to figure out if your number is "right." Honestly, the idea of a normal weight for a 5'7 female is a lot more flexible than a single digit on a digital screen.
Body mass index (BMI) is usually the first thing people point to. According to the standard CDC and World Health Organization (WHO) charts, the "healthy" BMI range for an adult is between 18.5 and 24.9. For a woman who stands 67 inches tall, that translates to a weight range of roughly 118 to 159 pounds.
That’s a 41-pound gap.
It’s huge. It’s the difference between a marathon runner’s build and someone with a more athletic, muscular frame.
Most people just want a simple answer. They want to be told, "You should weigh 140 pounds." But bodies don't work like that. If you have a larger bone structure—what doctors sometimes call a "large frame"—you might feel and look your best at 155 pounds. Meanwhile, someone with a very narrow, "small frame" might feel sluggish or heavy at that same weight and prefer being closer to 125.
Why the BMI Scale is Kinda Broken
We have to talk about the history of BMI because it explains why so many women feel frustrated by it. It wasn't actually designed by a doctor to measure individual health. It was created in the 1830s by a Belgian mathematician named Lambert Adolphe Jacques Quetelet. He was trying to define the "average man" for social statistics, not diagnose whether a 21st-century woman is fit.
It doesn't account for muscle. Not at all.
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Muscle is much denser than fat. If you’ve been hitting the squat rack or training for a triathlon, your weight might tip over that 159-pound "normal" threshold. In the eyes of a rigid BMI calculator, you’re "overweight." In reality? You’re likely metabolically healthier than someone who weighs 120 pounds but has very little muscle mass (often called "skinny fat").
Then there’s age. As we get older, our bodies naturally shift. Post-menopause, weight distribution changes, and some research suggests that carrying a little extra weight can actually be protective against osteoporosis and certain fractures as we age. A normal weight for a 5'7 female in her 20s might look very different from a healthy weight for the same woman at 65.
Beyond the Scale: Frame Size and Composition
How do you even know what your frame size is? There’s an old-school trick involving your wrist. You wrap your thumb and middle finger around your opposite wrist. If they overlap, you’ve likely got a small frame. If they just touch, you’re medium. If there’s a gap? Large frame. It’s not exactly laboratory-grade science, but it highlights why a one-size-fits-all number is nonsense.
Let’s look at two hypothetical women.
Sarah is 5'7" and weighs 158 pounds. She’s a crossfit enthusiast with a high percentage of lean muscle. Her waist circumference is 28 inches. Her blood pressure is perfect.
Jen is also 5'7" and weighs 135 pounds. She doesn't exercise and eats a diet high in processed sugars. Her waist circumference is 33 inches. She has high cholesterol.
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By the book, Jen is "more normal" than Sarah. In reality, Sarah is in much better physical shape. This is why many modern practitioners are moving toward "Waist-to-Height Ratio" instead of just weight. Ideally, your waist should be less than half your height. For a 5'7" woman (67 inches), that means keeping your waist under 33.5 inches. This measurement is often a much better predictor of heart health than the scale will ever be.
The Role of Ethnicity and Genetics
Standard weight charts have a major flaw: they were mostly built using data from Caucasians of European descent.
Research published in The Lancet has shown that for people of South Asian, Chinese, and Japanese descent, the risk for Type 2 diabetes and cardiovascular disease starts at a lower BMI. For these populations, a BMI of 23 might be the upper limit of "normal," rather than 24.9.
Conversely, some studies suggest that for Black women, the relationship between BMI and certain health risks is different, and the "ideal" health range might be slightly higher on the scale. Your genetics dictate where you store fat. Subcutaneous fat (the stuff you can pinch) is mostly a cosmetic concern. Visceral fat (the stuff wrapped around your organs) is the real problem. If you’re 5'7" and your weight is mostly in your hips and thighs—the classic "pear" shape—you are often metabolically safer than someone who carries their weight in their midsection, even if the total weight is the same.
What Does "Healthy" Actually Feel Like?
We spend so much time looking down at the floor between our feet. We should be looking at how we actually function.
Ask yourself these questions:
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- Do I have enough energy to get through the day without three cups of coffee?
- Can I climb two flights of stairs without gasping for air?
- Is my sleep consistent?
- Are my periods regular (if applicable)?
- Do I feel strong?
If the answer to these is "yes," but you’re 162 pounds (technically three pounds "overweight"), you’re probably exactly where you need to be. The obsession with hitting a specific number often leads to "weight cycling" or yo-yo dieting. This is actually more dangerous for your heart than just carrying a few extra pounds.
Realistic Steps for Finding Your Balance
Forget about the "goal weight" you had in high school. Your body has changed. Your life has changed.
Start by tracking your habits instead of your pounds. If you’re eating whole foods 80% of the time and moving your body in a way that feels good, your weight will eventually settle at its "set point." This is the weight your body naturally wants to maintain.
If you are concerned about your weight, talk to a doctor about a DEXA scan or a BodPod analysis. These tools measure body fat percentage versus lean mass. For women, a healthy body fat percentage is generally between 21% and 32%. This gives you a much clearer picture of your health than a $20 scale from a big-box store.
Also, check your labs. Get a full lipid panel and a fasting glucose test. If your internal markers—your "check engine lights"—are green, then the number on the scale is just data, not a destiny.
Focus on protein intake. Aim for about 0.8 to 1 gram of protein per pound of your ideal weight. For a 5'7" woman, that’s usually around 120-140 grams a day. It keeps you full, maintains your muscle, and keeps your metabolism humming.
Don't ignore strength training. You won't get "bulky" unless you're trying very, very hard to do so. What you will do is increase your bone density and make your "normal" weight much easier to maintain.
Actionable Insights for the 5'7" Woman
- Check your waist-to-height ratio: Grab a measuring tape. If your waist is under 33.5 inches, you’re likely in a good spot regardless of the scale.
- Prioritize muscle over "thinness": Aim for a body composition that allows you to move freely and feel strong.
- Look at the big picture: A healthy weight range is 118–159 lbs, but don't panic if you're slightly outside those bounds if your bloodwork and energy levels are optimal.
- Consult an expert: Use BMI as a starting point, but ask your doctor to evaluate your metabolic health (blood pressure, blood sugar, cholesterol) to find your personal "normal."
- Stop the weigh-in obsession: Once a week is plenty. Your weight can fluctuate by 3-5 pounds in a single day just based on water retention, salt intake, and your hormonal cycle.
The "ideal" weight for you is the one that allows you to live the life you want with the most energy and the least amount of disease risk. It’s not a static number; it’s a range that fluctuates as you move through different stages of your life.