The Average Weight for Women Based on Age and Height

These are averages, and there’s no ideal body weight that works for everyone. When figuring out the optimal weight for you, healthcare providers often look at several factors, such as age, height, and body composition. 

One standard tool for checking weight is the body mass index (BMI), which measures your weight based on your height. Healthcare providers use BMI to check if someone is underweight, overweight, or experiencing obesity. To calculate your BMI, divide your weight in kilograms by your height in meters squared: BMI = weight (kg) / height (m)^2. 

For adults ages 20 and older, BMI categories include:

• Underweight: BMI less than 18.5
• Healthy weight: BMI 18.5 to 24.9
• Overweight: BMI 25 to 29.9
• Obesity: BMI 30 or higher

While healthcare providers use BMI to measure body fat, it doesn’t account for factors like muscle mass or bone density. It’s important to view BMI as one of many tools, not a complete picture of your health.

Average Weight in the U.S. vs. Other Countries

Women in the U.S. generally have higher average body weights than women in other parts of the world. Several factors help explain this difference, including diet, access to healthcare, cultural norms, and physical activity.

In many Western countries, diets often include large portions, processed foods, and sugary beverages. People also have more sedentary lifestyles that can lead to higher chances of overweight and obesity in the U.S. and other areas in the world.

A healthy body weight varies from person to person. Many factors influence body weight, including:

• Genetics: Genes influence your body type, metabolism, and fat distribution patterns. Studies suggest genetics may explain 40-70% of the differences in body weight from one person to another.
• Age: Metabolism naturally slows with age. Most adults lose 3-5% of muscle mass each decade after age 30. For women, hormonal changes with menopause (when your period stops, typically due to age) and perimenopause (the beginning of menopause) can affect body fat distribution.
• Height: Taller people tend to weigh more because they have more bone, muscle, and overall body mass. Some research suggests that taller people may burn more calories at rest, partly because they have more lean body mass, which can contribute to a slightly higher resting metabolic rate. A resting metabolic rate is when the body burns calories while not being active.
• Sleep: Not getting enough quality sleep can affect the hormones that control hunger and satiety (feeling full), leading to a bigger appetite and cravings for less nutrient-dense foods.
• Diet: What you eat and how much you eat affect your weight. Diets high in processed foods, sugars, and unhealthy fats can lead to weight gain, while balanced meals with whole, nutrient-dense foods can help support your overall health.
• Physical activity: Regular exercise helps your body burn calories and maintain lean muscle mass. A sedentary lifestyle makes it easier to gain weight and harder to lose it.
• Health conditions: Certain medical conditions, like hypothyroidism, polycystic ovary syndrome (PCOS), and depression, can affect your metabolism and make weight management more difficult.
• Medications: Some medicines can cause weight gain by increasing appetite, slowing metabolism, or changing how your body stores fat. These may include certain antidepressants, antipsychotics, corticosteroids for inflammation, diabetes medications like insulin, beta-blockers for blood pressure, and some antihistamines for allergies.
• Environment: Where you live, work, and spend your free time can affect your body weight. Access to healthy foods, safe spaces for physical activity, and the physical demands of your job can all impact your lifestyle choices and body weight. 

Being in the average weight range doesn’t always mean you’re healthy, just as being outside of it doesn’t always mean you’re not. Having a higher body weight than discussed with your provider can increase the risk of health conditions, including: 

Being underweight can also affect your health and increase the risk of: 

• Nutritional deficiencies
• Weakened immune function
• Depression
• Anemia
• Menstrual cycle and fertility challenges
• Osteoporosis (low bone density) 

While higher or lower body weight can affect health risks, weight alone doesn’t define your overall health and well-being. Taking a more holistic view of health, considering factors like blood pressure, cholesterol, blood sugar, and fitness levels, is more important than the number on the scale.

Adopting certain lifestyle habits, like eating a balanced diet, staying active, getting quality sleep, managing stress, and limiting tobacco and alcohol, can help support your health at any weight.

When setting personal weight goals, focus on creating realistic, sustainable habits rather than quick fixes or extreme measures, such as:

• Know your baseline: Tracking your current habits is a helpful first step. Use a notebook or app to log what you eat and drink, how much physical activity you get, how you sleep, and how you feel daily. This can help you spot patterns and identify what to work on first.
• Understand your why: Consider your reasons for wanting to make a change, whether it’s improving heart health, feeling more energetic, or managing a health condition. Write them down and keep them visible to help you stay motivated.
• Set specific, short-term goals: Instead of broad goals like eating better or exercising more, start with small, measurable actions, like walking for 15 minutes after dinner three days a week, or having a vegetable with lunch every day. 
• Focus on balanced habits: Building long-term habits is more effective than following strict diets. Prioritize nutritious meals, regular physical activity, and quality sleep.
• Find support: A strong support system, whether it’s friends, family, coworkers, or a structured program, can help keep you motivated and accountable. 
• Track your progress: Check in with yourself regularly to see what’s working and where you need to adjust. Track your progress using multiple measures beyond the scale. Notice improvements in energy levels, sleep quality, mood, and physical abilities. 
• Avoid comparing: It’s easy to compare your progress to others, but everyone’s body is different, and what works for one person may not work for another. Focus on the steps you take to care for your health, not how your path compares to someone else’s.

Also, consider working with a healthcare provider or registered dietitian, a health professional specializing in diet and nutrition, to develop a plan for your lifestyle and needs. 

Weight provides limited information about your overall health. There are other ways to measure your health that don’t rely on the scale, including: 

• Waist-to-hip ratio: Shows where the body stores fat. For women, a ratio of 0.85 or higher can increase the risk of heart disease.  
• Waist circumference: The size of your waist (measurement just above your hips) measures abdominal fat. Women with waist measurements over 35 inches have higher risks of heart disease and type 2 diabetes.
• VO2 max (maximal oxygen consumption): Measures how well your body uses oxygen during intense exercise, and is a good way to measure your cardiovascular fitness.
• Resting heart rate: A normal resting heart rate is 60-100 beats per minute. A lower resting heart rate generally means your heart is strong and healthy.
• Cholesterol and blood pressure: These values help to measure your risk for heart disease and other conditions.
• Blood sugar levels: Blood sugar (glucose) is your body’s primary energy source, and keeping it in a healthy range is essential. A normal fasting blood sugar level is 70-99 milligrams per decilitre for most women without diabetes. 
• Functional fitness: Your ability to carry out everyday tasks safely and comfortably, like climbing stairs, lifting groceries, or getting up from the floor. Good functional fitness often reflects strength, balance, and cardiovascular health.

The average weight for adult women in the U.S. is around 170 pounds. Weight can vary due to many factors, including height, age, genetics, body composition, and lifestyle habits. While weight can affect your overall health, it’s only one of many factors that matter.

Regular physical activity, balanced nutrition, quality sleep, and support from your healthcare provider all affect long-term health and well-being. Setting realistic, personalized goals and focusing on how your body feels and functions, rather than what it weighs, can help you maintain a proactive and empowered approach to your health.