How much should I weigh for my height and age?

This is a very common question with the rise of obesity cases. An important starter note is that no one has a fixed/rigid weight. The ideal weight is for each individual is unique depending on their height, body shape, sex, age, or muscle fat distribution.

With these factors considered, we look at different ways in which we help estimate your ideal weight.

What is the ideal weight for a 25-year-old-female?

At the age of 25, most females tend to struggle to keep up specific body shape and might go to even extreme measures such as starvation just for the gram. But did you know that the healthy body weight of a 25-year-old female will consider your body shape, height, fat, and muscle distribution? Here are some of the ways that you could use your height to get your healthy weight.

● HAMWI equation

HAMWI equation is a mathematical equation that uses your height to get your healthy weight.

The HAMWI equation for medium-framed females is 45.3 kgs for the first 5 feet(152.4 cm), add 2.3kgs for every inch over 5 feet, subtract 10 % for small-framed women and add 10% for large-framed women. 

To check your frame, wrap your thumb and forefinger around your wrist, preferably where you would wear your watch, if your thumb and forefinger cross one another you are small-framed, when they touch tips you are medium framed and when there is a space between your finger you are large framed.

The healthy weight of a medium-framed 25-year-old female, 5 feet 4 inches is equivalent to a healthy weight for 5 feet tall (45.3 kgs) + 2.3 kgs for every inch added (4*2.3)kgs = 54.5 kgs. 

Reducing 10% weight for small-framed women makes it 49.05 kgs while adding 10% for large framed females makes it 59.95kgs. Using the HAMWI equation, a 25-year-old should weigh between 49.05 kgs to 59.95 kgs, with their BMI levels between 16-24.9.

● Waist-to-height-ratio

Using this method, you get your waist measurement and divide it with your height measurement. A result of 0.5 and below implies ideal weight. A value of more than 0.5 indicates an unhealthy weight, and you are at risk of getting cardiovascular diseases. 

This method implies that your waist measurement should be half your height measurement for a healthy weight. For a lady, it is healthier to have most of your fat content stored at the hip area rather than the waist area. 

Therefore, a 5 feet 4 inches(162.56cm) tall 25-year-old female should have a waist of 32 inches(81.28cm) and below (81.28cm/162.56cm = 0.5). 

Studies have shown that the waist to height ratio is more reliable than BMI in predicting the chances of getting cardiac diseases. It is less costly and easy to implement as it uses readily available resources.  

What is the ideal weight for a 21-year-old-female?

Body Shaming is one of the most humiliating things one can experience, especially at the age of 21. Most of the time, females with different body frames to their circle of friends tend to go through this. Good news! You might be very healthy with what others term as abnormal weight. Let’s see how this works out for you.

● Using the HAMWI equation 

A medium-framed 21-year-old female with a height of 5 feet 2 inches tall will weigh 49.9kgs. That is healthy weight for 5 feet tall (45.3 kgs) + 2.3 kgs for every inch added (2*2.3)kgs = 49.9kgs. If you subtract 10% for small-framed women, it becomes 44.91 kgs. Adding 10% for large framed makes it 54.89kgs. 

Using the HAMWI equation, a 21-year-old should weigh between 44.91kgs to 54.89kgs, with their BMI levels between 16-24.9.

● Using the waist-to-height ratio

A 5 feet 2 inches (157.48cm) tall 21-year-old female should have a waist of 31 inches (78.74cm) and below (78.74cm/157.48cm = 0.5). 

What is the ideal weight for a 50-year-old-female?

A fifty-year-old female should have the same healthy body weight as a younger female of the same height. This is because the healthy weights of females depending on their height and frame size and not age. 

However, since the body metabolism tends to reduce with age, it proves to be quite difficult for a 50-year-old to maintain healthy weight though it is highly recommended that they do so.

● Using the HAMWI equation

The healthy weight of a 50-year-old woman, 5 feet tall with a medium frame, should be 45.3kgs plus 2.3kgs for each inch of height above 5 feet tall. Small frame sized females should have a healthy weight 10% lesser than the medium-framed at 40.77kgs.

Large framed females should be 10% heavier at 49.83 kgs. Most importantly, at age 50, you should be keen to maintain your BMI between 16-24.9 as the risks of contracting cardiovascular and chronic diseases are high.

● Using the waist-to-height ratio

A female 5 feet (152.4cm) tall 50-year-old should have a waist of 30 inches(76.2cm) and below. (76.2cm/152.4cm = 0.5) 

General BMI index

BMI seems critical and stands out on each female’s healthy weight. Here’s why. Body Mass Index is the ratio of your height to your weight. The National Institutes of Health (NIH) has resources where you can check your height against your BMI to find your ideal weight. You can calculate your BMI from this calculator. Nuttall, F. Q. (2015) outlines BMI scores and what they mean.

Note that BMI does not factor in your fat content. Your weight might seem ideal, but it is essential to have a fat content of normal range as well. Please find the fat content percentage for women based on their age here

The fat content percentage varies depending on your age and normal activities. Athletes tend to have lower fat content, but higher muscle mass yet are termed healthy.

Take home

● There is no perfect way to measure your weight as many factors come into consideration to determine your healthy weight. 

● Methods highlighted above can give a rough estimate of your ideal weight and give alerts on the need for improved healthy living techniques.

● Women with high muscle mass such as weight lifters and athletes will weigh above their ideal weights, but this does not imply that they are unhealthy.

● In case you have any issue with your weight, contact your doctor and talk to them about it.

Feel free to comment below on how these methods worked for you. We appreciate your feedback.


Brazier, Y. (2018). How much should I weigh for my height and age? BMI calculator and cha. Retrieved 31 March 2020, from

CDC. (2020). Adult Body Mass Index or BMI. Retrieved 1 April 2020, from

Corleone, J. (2020). What Is a Healthy Weight for a 25-Year-Old Woman? | Retrieved 1 April 2020, from

NIH. (2020). Retrieved 1 April 2020, from

Noble, R. E. (2001). Waist-to-hip ratio versus BMI as predictors of cardiac risk in obese adult women. Western Journal of Medicine, 174(4), 240.

Nuttall, F. Q. (2015). Body mass index: obesity, BMI, and health: a critical review. Nutrition today, 50(3), 117.

Peterson, C. M., Thomas, D. M., Blackburn, G. L., & Heymsfield, S. B. (2016). Universal equation for estimating ideal body weight and body weight at any BMI. The American journal of clinical nutrition, 103(5), 1197-1203.

Woods, M. (2016). Your Body Fat Percentage: What Does It Mean? | Winchester Hospital. Retrieved 1 April 2020, from

Robert Nichols

Robert is a full-time blogger, father of 1, and certified working and sharing fitness information. He also regularly contributes to on the latest topics and trends in health & wellness. When he not writing she can be found running and doing intermittent fasting.

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