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A healthy weight for a 5'4" man is approximately 108-145 lbs based on BMI guidelines. Multiple formulas suggest a midpoint around 133 lbs (BMI 22.8). Your ideal weight depends on muscle mass, bone structure, and body fat percentage.
| Method | Weight (lbs) | Notes |
|---|---|---|
| BMI Range | 108-145 | Healthy BMI 18.5-24.9 |
| Robinson (1983) | 131 | Updated clinical formula |
| Miller (1983) | 136 | Population-based estimate |
| Devine (1974) | 131 | Original clinical formula |
| Formula Average | 133 | Midpoint of Robinson, Miller, Devine |
133
avg ideal (lbs)
108-145
BMI range (lbs)
22.8
BMI at midpoint
108-145
full range (lbs)
Two people at 5'4" and 133 lbs can look very different depending on body fat percentage. Explore what each level looks like:
Body fat percentage is more useful than BMI for fitness goals. BMI only uses height and weight, so it misclassifies muscular people as overweight. Body fat percentage directly measures how much of your weight is fat tissue. Use BMI as a rough screening tool and body fat percentage for detailed body composition assessment.
Healthy body fat ranges are the same regardless of height: 14-24% for men and 21-31% for women (ACE guidelines). Athletes are typically 6-13% (men) and 14-20% (women). At 5'4" and 133 lbs, maintaining a body fat in the fitness range would mean carrying approximately 109 lbs of lean mass.
At 5'4", a weight above 145 lbs puts you in the overweight BMI category (25+). However, this does not account for muscle mass. A better approach is measuring body fat percentage. For man, body fat above 25% is classified as obese by the ACE.
At 5'4", a weight below 108 lbs puts you in the underweight BMI category (below 18.5). Being underweight can lead to nutrient deficiencies, weakened immunity, bone loss, and hormonal issues. If you are underweight, consult a healthcare provider and focus on nutrient-dense foods with adequate protein.
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