Ideal Weight for 5'7" Women
136
avg ideal (lbs)
118-159
healthy range
21.3
BMI at midpoint
±21
formula variance
📈How Does This Compare?
US Average Woman
171
lbs at 5'4"
-35 lbs
Your Ideal Weight
136
lbs at 5'7"
Your ideal weight of 136 lbs is 35 lbs below the average American woman (171 lbs at 5'4"). The average is above healthy BMI range, so being below it is a positive sign. Source: CDC NHANES 2023-2024.
A healthy weight for a 5'7" woman is approximately 118-159 lbs based on BMI guidelines. Multiple formulas suggest a midpoint around 136 lbs (BMI 21.3). Your ideal weight depends on muscle mass, bone structure, and body fat percentage. That number on the scale is just the starting point. What matters is the body fat percentage behind it.
💪What Does 5'7" at 136 lbs Look Like?
Reference only. Actual appearance varies by muscle mass and genetics. See all body fat percentages →
Weight alone doesn't tell the story
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📊Formula Comparison
| Method | Weight (lbs) | Notes |
|---|---|---|
| BMI Range | 118-159 | Healthy BMI 18.5-24.9 |
| Robinson (1983) | 134 | Updated clinical formula |
| Miller (1983) | 138 | Population-based estimate |
| Devine (1974) | 136 | Original clinical formula |
| Formula Average | 136 | Average of Robinson, Miller, Devine |
BMI Range
Healthy BMI 18.5-24.9
118-159
Robinson (1983)
Updated clinical formula
134
Miller (1983)
Population-based estimate
138
Devine (1974)
Original clinical formula
136
Formula Average
Average of Robinson, Miller, Devine
136
⚖️Weight Range Breakdown
🏋️Body Composition Breakdown
At 136 lbs with 22% body fat (ACE Fitness category):
106 lbs
Lean Mass (78%)
30 lbs
Fat Mass (22%)
Lean mass includes muscle, bone, organs, and water. Building muscle while maintaining body fat increases lean mass and improves your physique at the same weight.
🔥Daily Calorie Target at 136 lbs
Estimated daily calories to maintain 136 lbs using the Mifflin-St Jeor equation (age 30 estimate):
1,644
Sedentary
desk job, little exercise
2,124
Moderate
exercise 3-5x/week
2,363
Active
exercise 6-7x/week
These are maintenance calories. Subtract 500 cal/day to lose ~1 lb/week. Add 300 cal/day to gain muscle. Get your exact TDEE →
🥩Daily Protein Target
95g
Minimum
0.7g/lb
109g
Recommended
0.8g/lb
136g
Athletic
1.0g/lb
At 136 lbs, aim for 109-136g protein daily. This supports muscle maintenance, recovery, and satiety. Spread across 3-4 meals for optimal absorption.
📐Adjust for Your Frame Size
Measure your wrist circumference at the narrowest point (just below the wrist bone) to determine your frame size:
Small
Wrist < 5.5"
130 lbs
-6 lbs
Medium
Wrist 5.5" - 6.5"
136 lbs
baseline
Large
Wrist > 6.5"
142 lbs
+6 lbs
Frame size affects how much bone and muscle you naturally carry. Larger-framed people are healthy at higher weights. These adjustments are based on the Hamwi method (1964).
Frequently Asked Questions
What if I am underweight at 5'7"?▼
At 5'7", a weight below 118 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.
Does frame size affect ideal weight?▼
Yes. People with larger bone structures (wider wrists, broader shoulders) naturally weigh more at the same height and body fat. The formulas above provide averages. If you have a large frame, you may be healthy at the upper end of the range (159 lbs). Small-framed individuals may be healthy at the lower end (118 lbs).
How can I reach my ideal weight at 5'7"?▼
If you are above the healthy range, create a moderate calorie deficit of 500 cal/day for ~1 lb/week loss. If below, add a 300-500 calorie surplus. In both cases, prioritize protein (0.8-1g per lb body weight) and resistance training. Use our TDEE calculator to find your maintenance calories and our cutting or bulking guides for a structured plan.
How much should a 5'7" woman weigh?▼
A healthy weight for a 5'7" woman is approximately 118-159 lbs based on BMI guidelines (18.5-24.9). Multiple formulas (Robinson, Miller, Devine) suggest a midpoint around 136 lbs. However, ideal weight varies significantly based on muscle mass, bone structure, and body fat percentage.
At 136 lbs, are you lean or carrying extra fat?
Weight alone doesn't tell the story. Two women at 5'7" and 136 lbs can look completely different. FitCommit's AI body scan shows your actual body fat percentage in 60 seconds.
Find Out Your Body Fat %Related Resources
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