If you’re standing at five-foot-nine, you already know you're in a bit of a unique spot. You’re taller than roughly 95% of the women in the United States. Being "statistically tall" changes the math on everything from clothing sizes to, you guessed it, the number on the scale. When people search for the average weight for a 5'9 female, they’re usually looking for a target or a "safe" zone. But here's the kicker: the "average" weight in America is actually quite different from the "healthy" weight range defined by medical institutions.
Most clinical data points toward a "normal" BMI range, but "normal" is a loaded word. For a woman of this height, the CDC and the National Institutes of Health suggest a healthy range falls roughly between 129 and 169 pounds. That’s a huge gap. Forty pounds! It’s the difference between a runway model's frame and a collegiate swimmer’s build. Honestly, the "average" weight for an American woman of this height is actually closer to 175 or 180 pounds according to recent NHANES data, which just goes to show how much the statistical average has drifted from the clinical ideal over the last few decades.
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Why the BMI Scale is Kinda Broken for Tall Women
The Body Mass Index (BMI) is a 200-year-old math equation. It was never meant to be a diagnostic tool for individuals. It’s just weight divided by height squared. Because of the way the math works, it often fails people on the ends of the height spectrum. If you’re a 5'9" woman with a decent amount of muscle, the BMI might label you "overweight" even if your body fat percentage is low.
Muscle is dense. It’s heavy.
A woman who lifts weights or does CrossFit at this height might easily weigh 175 pounds and look incredibly lean. Meanwhile, someone else at 130 pounds might have very little muscle mass and struggle with bone density. You’ve probably noticed that your shorter friends can’t "hide" five pounds the way you can. One of the perks of being 5'9" is that weight distributes over a much larger surface area.
Beyond the Basic Numbers: Bone Density and Frame Size
We need to talk about frame size because it’s a real thing. It's not just an excuse people use. To find yours, you basically wrap your thumb and middle finger around your wrist. If they overlap, you have a small frame. If they just touch, you're medium. If they don't touch? You've got a large frame.
A 5'9" woman with a large frame and broad shoulders is naturally going to weigh more than a "willowy" woman of the same height. It’s simple physics. According to the Metropolitan Life Insurance Company’s historic height and weight tables—which, despite being old, are often more nuanced than BMI because they account for frame size—a 5'9" woman with a large frame should ideally weigh between 149 and 170 pounds. If she has a small frame, that range drops to 133–147 pounds.
It’s all about the skeleton.
The Role of Age and Hormones
Life happens. Metabolism shifts.
The average weight for a 5'9 female in her 20s is rarely the same as it is in her 50s. Perimenopause and menopause trigger a shift in where we store fat, often moving it toward the midsection. This isn't just about "letting yourself go." It's a physiological response to declining estrogen. Research from the Mayo Clinic highlights that muscle mass naturally declines as we age (sarcopenia), which can lower your basal metabolic rate.
If you aren't actively strength training, your weight might stay the same while your body composition changes for the worse. This is why looking at the scale in a vacuum is sort of useless. You want to know what that weight is made of.
Real World Examples: What 5'9" Looks Like
Think about professional athletes or celebrities who are famously 5'9".
- Gal Gadot. She’s roughly this height. During her Wonder Woman training, reports suggested she gained significant muscle, likely putting her in the 140-150 range, though she looks lean.
- Cameron Diaz. Also around this height. She’s known for a very athletic, lean build, likely sitting on the lower to middle end of the "healthy" BMI range.
- Venus Williams. She’s actually taller (6'1"), but if you look at elite tennis players who are 5'9", they often weigh more than you'd think because their legs are pure power.
These women aren't staring at "average" charts. They're looking at performance and health markers like blood pressure, resting heart rate, and cholesterol levels.
The Trouble With "Average"
In the United States, the average weight for women has been rising for thirty years. If you go by the literal average, you might be looking at a number that reflects a population struggling with metabolic syndrome and sedentary lifestyles. That's why "average" is a dangerous goal.
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You want to be "optimal," not "average."
Optimal looks different for everyone. For some, it’s being able to run a 5k without joint pain. For others, it’s having the energy to keep up with kids. For a 5'9" woman, your caloric needs are naturally higher than a 5'2" woman. You literally require more fuel just to exist. Eating 1,200 calories a day—the "standard" diet advice for decades—is often a recipe for metabolic disaster for a woman of your stature. It’s simply not enough energy to maintain your lean mass.
Health Markers That Matter More Than the Scale
If you're obsessing over the average weight for a 5'9 female, try looking at these metrics instead. They tell a much more accurate story of your internal health.
- Waist-to-Hip Ratio: Take a tape measure. Measure your waist at the narrowest point and your hips at the widest. If your waist is more than 80% of your hip measurement, it could indicate visceral fat, which is the "bad" fat around your organs.
- Blood Glucose Levels: Are you pre-diabetic? You can be "thin" and still have high blood sugar.
- Strength Progress: Can you carry your groceries? Can you do a pushup? Physical capability is a massive predictor of longevity.
- Sleep Quality: Believe it or not, if you're chronically sleep-deprived, your body will cling to weight regardless of what the "average" says you should weigh.
Actionable Steps for Finding Your Ideal Weight
Stop chasing a number that was calculated by an insurance actuary in the 1940s. Instead, focus on these specific, tangible moves to find the weight where your body actually wants to live.
Prioritize Protein and Strength
Since you have a longer frame, you have more room for muscle. Aim for roughly 0.8 to 1 gram of protein per pound of your "goal" weight. Start lifting weights twice a week. This protects your bones, which is crucial for taller women who may be at higher risk for osteoporosis later in life.
Measure Your Body Fat Percentage
Instead of a standard scale, use a smart scale or get a DEXA scan. A 5'9" woman at 165 pounds with 22% body fat is in much better health than a 5'9" woman at 140 pounds with 32% body fat (the "skinny fat" phenomenon).
Check Your Vertical Alignment
Tall women often slouch. It sounds silly, but poor posture can make you feel "heavier" or more disconnected from your body. Improving your core strength helps you carry your 5'9" frame with more ease and less back pain.
Consult a Professional for Nuance
If you’re worried about your weight, ask a doctor for a full metabolic panel. Look at your Vitamin D levels, thyroid function (TSH), and iron. Being tall often comes with higher demands on your system, and "average" advice doesn't always cut it.
The bottom line is that 145 pounds and 175 pounds can both be perfectly healthy, "normal" weights for a woman who stands 5'9". It depends on your ancestry, your activity level, and your bone structure. Focus on how you feel in your skin and how your clothes fit. The scale is just one tiny piece of a much larger, more interesting puzzle.