For a 5'4" female, a healthy weight generally falls between 108 to 145 pounds, corresponding to a Body Mass Index (BMI) of 18.5 to 24.9, though this can vary by body composition, muscle mass, and frame size, with some sources suggesting a slightly tighter range like 110-140 lbs for a "moderate" BMI. Consulting a doctor is best for personalized advice, as BMI doesn't distinguish muscle from fat.
70kg isn't inherently heavy for a woman; it depends heavily on height, body composition, and build, but it often falls into a healthy range for taller women, while for shorter women, it could lean towards overweight. For example, a 175cm (5'9") woman at 70kg has a healthy BMI, but a 163cm (5'4") woman at the same weight might be considered borderline overweight, according to this article from The Daily Telegraph.
According to the Golden Ratio, below are the ideal measurements for 28 year old woman who is 5 feet and 4 inches tall:
Sleep deprivation has long been linked to an increased risk of becoming overweight or obese. Researchers found that getting less than seven hours of sleep resulted in weight changes and may lead to weight gain, either by increasing food intake or decreasing energy burned.
If your BMI is 40 or higher, you are considered extremely obese (or morbidly obese.) BMI in children is determined using a different BMI calculator from the CDC. A woman is extremely obese if she's 5 feet, 4 inches tall and weighs 235 pounds, making her BMI 40.3 kg/m2.
Your most consistent and "true" weight is generally in the morning, after using the bathroom and before eating or drinking anything. This provides the most accurate baseline because your body has processed the previous day's food and fluids overnight, resulting in less fluctuation from digestion, water intake, and daily activities. Weighing at the same time, in the same minimal clothing, and under consistent conditions (like in the morning) helps track trends better than weighing at night or randomly.
under 18.5 – underweight. 18.5 to 24.9 – within the healthy range. 25 to 29.9 – overweight. 30 to 39.9 – obesity. 40 or above – severe obesity.
How to get your BMI down
So, based on this hamwi formula, an ideal body weight for a 5'4” woman is approximately 53.8 kg or 124 lb. Note: This is a rough estimate; other factors, such as muscle mass and body fat percentage, also matter.
The distribution of the current BMI ranged from 17 to 35 for women and from 19 to 35 for men. The changes in BMI units ranged from 0.5 to 2.5 between the ages of 70 and 90 years but were greater for women than for men.
You Might Be Eating Too Little
This phenomenon is called “starvation mode,” and while your body isn't actually starving, it will naturally hold onto whatever calories it receives in an effort to help you maintain your energy balance.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
This is a common myth, but it is indeed a myth. Setting a specific time to stop eating by really doesn't make sense, as we all have different schedules. Our bodies do best if we eat often during the day (ideally every 2-4 hours).
The weights of Victoria's Secret models can vary significantly based on their height, body type, and individual health goals. Generally speaking, many models in this elite circle range from about 110 to 130 pounds (50 to 59 kg), but this number can fluctuate depending on various factors.
So, as you grow taller, your body starts producing all kinds of hormones, which are chemicals that tell parts of your body what to do. During that time of growth, your hips widen (depending partly on what your genes, aka heredity, told them to do!) This widening helps with having babies in your adult years.
This table shows that a person who is 5 ft. 4 in. tall is in the overweight range (BMI is 25 to 29) if they weigh between about 145 and 169 pounds. They are in the obese range (BMI is 30 or more) if they are 174 pounds or more. A person who is 5 ft. 10 in.
You may lose a total of 1 to 3 inches (2.5 to 7.5 centimeters) in height as you age. You can help lessen height loss by following a healthy diet, staying physically active, and preventing and treating bone loss. Smaller leg muscles and stiffer joints can make moving around harder.
Weight loss has been associated with psychological disturbances, including depression, anxiety, binge eating, and an obsession with food. [105] Rapid weight loss, while it can be successful in the short term, is challenging to sustain and can lead to secondary effects such as irritability, fatigue, and anger.