Healthy weight range, BMI categories and calorie needs for 5'4" womans.
BMI 18.5–24.9 = Healthy weight for any height
Using the WHO BMI standard (18.5–24.9), a 5'4" woman should weigh between 108 and 145 lbs (48.9–65.8 kg). The midpoint of this range — about 126 lbs — corresponds to a BMI of 21.7, comfortably within healthy territory.
| Category | BMI | Weight (lbs) | Weight (kg) |
|---|---|---|---|
| 🔵 Underweight | < 18.5 | < 108 lbs | < 48.9 kg |
| ✅ Healthy | 18.5–24.9 | 108–145 lbs | 48.9–65.8 kg |
| ⚠️ Overweight | 25.0–29.9 | 145–174 lbs | 65.8–79.0 kg |
| 🔴 Obese | ≥ 30.0 | > 174 lbs | > 79.0 kg |
Using the Mifflin-St Jeor equation with the midpoint weight of 126 lbs (57 kg) and average age 35:
| Activity Level | Daily Calories |
|---|---|
| Sedentary (desk job) | 1504 kcal |
| Lightly active (1–3 workouts/week) | 1723 kcal |
| Moderately active (3–5 workouts/week) | 1942 kcal |
| Very active (6–7 days/week) | 2161 kcal |
If you're above 145 lbs at 5'4", a modest calorie deficit of 300–500 kcal/day will produce steady, sustainable fat loss of 0.5–1 lb per week. Prioritize protein (0.7–1 g per lb of bodyweight) to preserve muscle mass during the deficit.
If you're below 108 lbs, focus on a modest calorie surplus (200–300 kcal/day above maintenance) with adequate protein and resistance training to build muscle and reach a healthy weight.
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