Body weight is a weird, loaded topic. If you’re standing in a dressing room or looking at a doctor's chart, you’ve probably wondered what is the average weight for a 5'7 woman and if you actually fit into that box. Most people want a single number. They want to hear "145 pounds" and go on with their day.
But it’s never that simple.
Actually, the "average" weight in the United States is statistically much higher than what medical "ideal" charts suggest. According to the CDC’s National Center for Health Statistics, the average weight for an adult woman in the U.S. is roughly 170.8 pounds. Since the average height is about 5'3.5", a woman who is 5'7" is significantly taller than the norm, which naturally pushes that average weight number higher.
The Gap Between Average and Ideal
We have to talk about the difference between what women actually weigh and what "the charts" say they should weigh. If you look at the most recent data from the National Health and Nutrition Examination Survey (NHANES), you’ll see that the average weight for a woman who stands 5'7" often falls between 150 and 180 pounds.
That’s a huge range.
The medical community usually leans on the Body Mass Index (BMI). It’s an old system. Developed in the 1830s by a Belgian mathematician named Lambert Adolphe Jacques Quetelet, it wasn't even meant for individual health diagnosis. It was a population tool. For a 5'7" woman, the "normal" BMI range is roughly 118 to 159 pounds.
But here’s the kicker: many athletes, muscular women, or those with denser bone structures will blow right past 159 pounds while remaining incredibly healthy. A woman with a lot of lean muscle mass might weigh 170 pounds at 5'7" and have a lower body fat percentage than someone who weighs 130 pounds but has very little muscle.
Why 5'7" is a Unique Height
At five-foot-seven, you're in a bit of a "tall-average" sweet spot. You have more "room" for weight fluctuations than a woman who is 5'2". A five-pound gain on someone who is 5'0" changes their silhouette immediately; on you, it might not even change the way your jeans fit.
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Frame size matters more than people admit.
Take the "elbow breadth" test. It’s an old-school way to determine if you have a small, medium, or large frame. Doctors like those at the Metropolitan Life Insurance Company used to use these frame sizes to adjust their weight tables. If you have a large frame, your "healthy" weight at 5'7" could easily be 15 or 20 pounds heavier than a small-framed woman of the same height.
The Muscle and Bone Density Factor
Muscle is dense. It’s compact. You’ve heard that "muscle weighs more than fat," which isn't technically true—a pound is a pound—but muscle occupies about 15% to 20% less space than fat.
Think about a 5'7" woman who lifts weights three times a week. She might weigh 165 pounds. Her friend, who is also 5'7" but doesn't exercise, might weigh 145 pounds. To the naked eye, the 165-pound woman might actually look "smaller" because her body composition is different. This is why the average weight for a 5'7 woman is such a tricky metric. It doesn't tell you if that weight is visceral fat around the organs or functional muscle helping you move.
Then there's bone density. Some people really do have "heavy bones." It's not a myth. Changes in bone mineral density can account for several pounds of difference between two people of the same height.
Real-World Examples and Variations
Let's look at how this plays out in different lifestyles.
A professional volleyball player standing 5'7" (which is short for a hitter, but let's go with it) might weigh 160 pounds of pure explosive power. A distance runner of the same height might sit at 125 pounds. Both are "healthy" for their specific biological demands.
The CDC data shows us that as we age, our weight tends to climb until about age 60. A 22-year-old woman and a 55-year-old woman who are both 5'7" will likely have very different "averages." Hormonal shifts, particularly during perimenopause and menopause, change how the body stores fat. It usually moves to the midsection. This shift might increase weight by 10 or 15 pounds, even if diet stays the same.
The Problem With "Average"
Average isn't always healthy. In the U.S., the average weight has been trending upward for decades. Because of the prevalence of processed foods and sedentary lifestyles, the "statistical average" is now technically in the "overweight" category of the BMI scale.
This creates a weird psychological loop.
You look around and see people who look like you, so you feel "average," but your doctor might still be flagging your weight as a risk factor for Type 2 diabetes or hypertension. Conversely, you might be chasing an "ideal" weight from a 1950s chart that doesn't account for modern muscle mass or the reality of a 5'7" frame.
Waist-to-Hip Ratio: A Better Metric?
If you're frustrated by the scale, many experts—including those at the Mayo Clinic—suggest looking at waist circumference or waist-to-hip ratio instead.
For a 5'7" woman, a waist measurement over 35 inches is generally where health risks start to climb, regardless of what the total weight is. If your weight is 175 pounds but your waist is 29 inches, you’re likely carrying a lot of muscle. If your weight is 140 pounds but your waist is 36 inches, you might have "skinny fat" syndrome, where internal fat poses a risk despite a lower weight.
Biological Realities of Being 5'7"
Height impacts metabolism. You actually need more calories just to exist than a shorter woman does. Your Basal Metabolic Rate (BMR) at 5'7" is higher because you have more surface area and more tissue to maintain.
If you're 5'7" and weigh 150 pounds, your BMR is likely around 1,450 calories. That’s just for your heart to beat and lungs to breathe. Start moving, and that number jumps. This is why tall women often find they can't survive on the 1,200-calorie diets marketed to the general public—it’s literally not enough fuel for your stature.
Common Misconceptions About the 5'7" Weight Range
One of the biggest lies is that there's a "perfect" weight.
- The "Double Zero" Myth: Many think a 5'7" woman should be a size 2 or 4. In reality, most women at this height with a healthy body fat percentage are sizes 8, 10, or 12.
- The Age Factor: Your weight at 20 is rarely your healthy weight at 40.
- The Water Weight Swing: On a 5'7" frame, you can hold onto 3-5 pounds of water weight overnight due to sodium or hormonal cycles. Don't panic when the scale jumps.
Factors That Influence Your Personal Number
So many things influence where you land in the weight spectrum.
- Ethnicity: Research published in the journal Obesity suggests that the relationship between BMI and body fat percentage varies by ethnicity. For example, African American women often have higher bone density and more muscle mass than Caucasian women of the same BMI.
- Activity Level: If you’re a "NEAT" (Non-Exercise Activity Thermogenesis) superstar—meaning you fidget, walk to the store, and stand at a desk—your average weight will naturally be lower or your muscle tone higher.
- Sleep and Stress: High cortisol levels lead to weight gain, particularly in the belly. You can't out-diet a lifestyle that’s wrecking your hormones.
Actionable Steps for Navigating the Scale
Stop obsessing over the "average" and start looking at your own data.
- Check your resting heart rate. This is often a better indicator of cardiovascular health than the scale.
- Get a DEXA scan if you’re curious. It’s the gold standard for seeing exactly how much of your weight is bone, muscle, and fat. It takes the guesswork out of being "heavy."
- Focus on strength. Instead of trying to hit a lower weight, try to hit a higher "lift." Muscle is the organ of longevity.
- Track how your clothes feel. The "pants test" is usually more honest than a digital scale that can't tell the difference between a glass of water and a pound of fat.
- Eat for your height. Ensure you’re getting enough protein (roughly 0.8g to 1g per pound of goal body weight) to support the muscle mass that your 5'7" frame requires.
The average weight for a 5'7 woman is a moving target. If you fall between 135 and 175 pounds, you are likely within a range that can be perfectly healthy, depending on your lifestyle and body composition. Don't let a generic chart from a doctor's office ignore the nuance of your actual life. Health is found in how you move, how you feel, and how your blood markers look—not just the gravity you exert on a plastic square in your bathroom.