You're tall. At 5'9", you've probably spent half your life ducking under low doorways or being asked if you play volleyball. But when you step on a scale, that height changes the math entirely. Most of the "standard" weight charts you see online feel like they were written for people five inches shorter than you, leaving you wondering if your bones just weigh more or if the charts are broken. Honestly, they kinda are.
If you are looking for a quick answer for what weight should I be at 5'9 female, the "official" medical range is usually cited between 128 and 169 pounds. That is a massive 41-pound gap. It's the difference between fitting into a size 4 or a size 12.
The BMI trap and why 5'9" changes the game
Body Mass Index (BMI) is the old-school metric doctors use. It’s a simple calculation: weight divided by height squared. For a 5'9" woman, the math looks like this:
$$BMI = \frac{weight (lb) \times 703}{height (in)^2}$$
The problem? BMI doesn't know the difference between a CrossFit athlete with dense quad muscles and someone who hasn't lifted a grocery bag in three years. Muscle is significantly more dense than fat. If you're 175 pounds at 5'9" but you lift heavy weights four days a week, you might actually be "healthier" by metabolic standards than a 130-pound woman who has high visceral fat.
Researchers like those at the Mayo Clinic have frequently pointed out that BMI overestimates fatness in athletes and underestimates it in older adults who have lost muscle mass.
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Let's talk about bone structure. This is something people rarely mention. Are you "small-boned" or "large-boned"? You can actually check this by measuring your wrist. If your wrist is exactly 6.25 to 6.5 inches at 5'9", you have a medium frame. Under that? Small. Over? Large. A woman with a large frame can easily carry 10 to 15 pounds more than a small-framed woman and look exactly the same. It's just physics.
Beyond the scale: What really matters for tall women
Stop obsessing over 145 pounds just because a chart said so. There are better ways to figure out if your weight is right for your specific body.
One of the most underrated metrics is the Waist-to-Hip Ratio (WHR).
According to the World Health Organization (WHO), a ratio of 0.85 or lower for women indicates a lower risk of metabolic diseases like Type 2 diabetes. To find yours, just divide your waist measurement by your hip measurement. It tells you where your fat is living. Fat stored around the midsection (visceral fat) is inflammatory and dangerous; fat stored on the hips and thighs (subcutaneous fat) is actually relatively harmless in comparison.
Then there is the "mirror test" mixed with "energy levels."
How do you feel?
If you hit 135 pounds but your hair starts thinning and you’re exhausted by 2:00 PM, you are likely too thin for your frame. Conversely, if you're 180 pounds but your blood pressure is perfect, your joints don't ache, and you can run a 5k, your "ideal" weight might just be higher than the insurance charts suggest.
Real-world examples of 5'9" builds
Think about professional athletes or celebrities who share this height.
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- Gal Gadot is roughly 5'9". She reportedly gained about 17 pounds of muscle for her role as Wonder Woman. Her "ideal weight" shifted upward, but her health and physical capability skyrocketed.
- Karlie Kloss is much taller (6'2"), but the modeling industry often forces 5'9" women into the 120s. For many women, maintaining that weight requires a caloric deficit that isn't sustainable long-term.
Why your age changes the "ideal" weight calculation
Your body at 22 is not your body at 52.
Perimenopause and menopause change how women store fat, moving it from the hips to the belly. This is driven by dropping estrogen levels.
Recent studies have suggested that for older adults, being slightly "overweight" on the BMI scale (around a BMI of 25 to 27) might actually be protective. This is often called the Obesity Paradox. In older age, having a little extra padding can provide a reserve of energy if you get sick and can protect against bone fractures if you fall. If you're 60 years old and 5'9", being 170 pounds might actually be better for your longevity than trying to claw your way back down to 135.
The role of muscle mass in the 5'9" frame
You have a lot of "real estate" on your body. Because you’re tall, you have longer limb levers. This means you have the capacity to carry more muscle than a woman who is 5'2".
Muscle burns more calories at rest than fat does.
By increasing your lean muscle mass, you raise your Basal Metabolic Rate (BMR).
Basically, a muscular 165-pound woman can eat more pasta than a sedentary 145-pound woman without gaining an ounce of fat. That is a massive win.
Instead of asking "What weight should I be at 5'9 female?", maybe the better question is "What is my body fat percentage?"
For women, a healthy range is typically:
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- Athletes: 14–20%
- Fitness: 21–24%
- Average: 25–31%
You can get this measured via a DEXA scan, which is the gold standard, or even just high-quality smart scales (though those are less accurate).
Forget the "125 by summer" goals
Weight loss is rarely a straight line. It's a jagged mess.
If you're currently 200 pounds and trying to get to 150, don't look at the 50-pound gap. Look at the 5-pound increments.
For a 5'9" woman, even losing 5 to 10% of your current body weight can drastically improve insulin sensitivity and lower systemic inflammation.
Don't ignore the "Whoosh Effect."
Sometimes you'll eat perfectly and exercise for two weeks and the scale won't move. Then, suddenly, you wake up three pounds lighter. This is often due to water retention in fat cells that eventually "gives up" and flushes out. Biology is weird.
Actionable steps to find your personal "Best Weight"
Finding your specific number requires a bit of experimentation.
- Get a baseline blood panel. Ask your doctor for an A1C test and a lipid panel. If your markers are perfect, your current weight is likely fine, even if the scale seems high.
- Measure your waist. Keep it under 35 inches to stay out of the high-risk zone for metabolic disease.
- Prioritize protein. To maintain the muscle that makes a 5'9" frame look "toned," aim for roughly 0.8 to 1 gram of protein per pound of lean body mass.
- Test your strength. Can you do a push-up? Can you carry your own luggage? Functional strength is a better indicator of "correct weight" than the gravity-based number on a plastic box in your bathroom.
- Track your cycle. If you're pre-menopausal and your period stops or becomes highly irregular while dieting, you have dropped below your body's "set point" for hormonal health.
The reality of being a 5'9" woman is that you occupy more space in the world. That's a good thing. Trying to shrink yourself down to a weight meant for someone significantly smaller is a recipe for a sluggish metabolism and a miserable social life. Focus on how your clothes fit and how your heart functions. Those numbers matter infinitely more than the total on the scale.
Next Steps for You
- Measure your waist-to-hip ratio today. Use a soft tape measure and be honest with the numbers. If you're over 0.85, focus on fiber intake and walking to reduce visceral fat.
- Book a DEXA scan. If you’re frustrated by the scale, seeing your actual body fat percentage can be a huge relief and provide a much more accurate goal than a BMI chart.
- Evaluate your "feel-good" weight. Look back at old photos. At what weight did you have the most energy? Use that as your target, not a generic internet table.