The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
What's a Healthy Weight at 5ft 4?
At 5ft 4 (163cm), the NHS recommends a healthy weight range of approximately 49 to 65 kilograms, which is equivalent to 7 stone 10 pounds to 10 stone 3 pounds in UK measurements. This range is based on a healthy BMI of 18.5 to 24.9, the standard threshold used by the NHS for UK adults. Your actual healthy weight depends on factors like muscle mass, bone density, and overall fitness. Use our free BMI calculator above to check your personal healthy weight range and BMI at your current weight.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
Healthy Weight Range at 5ft 4 (163cm)
For someone who is 5ft 4 inches tall, the healthy BMI range of 18.5 to 24.9 translates to a weight range of approximately 49kg to 65kg (or 7st 10lbs to 10st 3lbs in UK measurements). This calculation uses the standard NHS BMI formula: weight in kilograms divided by height in metres squared.
- Lower boundary (BMI 18.5): 49kg / 7st 10lbs
- Upper boundary (BMI 24.9): 65kg / 10st 3lbs
- Mid-range (healthy average): Around 57kg / 8st 13lbs
If you are of South Asian, Chinese, Black African, or Black Caribbean heritage, the NHS recommends slightly lower thresholds due to higher health risks at the same BMI. For these populations, a healthy BMI range is 18.5 to 22.9, which equates to approximately 49kg to 59kg at your height. Calculate your exact healthy weight using the weight converter and BMI calculator on this page.
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
BMI Categories at 5ft 4 & UK Average Context
At 5ft 4, here's what different weights represent across NHS BMI categories: below 49kg = underweight (BMI under 18.5); 49–65kg = healthy weight (BMI 18.5–24.9); 65–77kg = overweight (BMI 25–29.9); 77kg and above = obese (BMI 30+). The average UK adult woman is approximately 71.6kg (11st 3lbs), which places the average weight above the healthy range. Your BMI is a useful screening tool, but it has limitations — it doesn't distinguish between muscle and fat. Waist circumference and overall fitness are equally important. Our free progress tracker helps you monitor changes over time alongside any lifestyle adjustments.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
Is 5ft 4 tall or short for a UK adult woman?
At 5ft 4 (163cm), you are slightly below the UK average height for adult women, which is approximately 161.6cm (5ft 3.5in). Height varies naturally across the population, and what matters most for health is maintaining a weight appropriate for your height and individual circumstances, not your height relative to others.
What weight would give me a BMI of 25 at 5ft 4?
At 5ft 4 (163cm), a BMI of 25 (the start of the "overweight" category) corresponds to approximately 65kg or 10 stone 3 pounds. This is the upper boundary of the NHS healthy weight range. Use our free BMI calculator to check your personal BMI at any weight.
Can I be healthy at a weight above 65kg at this height?
Possibly, though 65kg is the upper threshold for a healthy BMI at 5ft 4. Some individuals with higher muscle mass may be healthy at slightly higher weights. However, health is about more than weight — it includes fitness, blood pressure, cholesterol, blood sugar, and overall wellbeing. Your GP can assess your individual health context.
How is the height converter (5ft 4 to cm) calculated?
5ft 4 inches converts to 163 centimetres using the standard conversion formula: (feet × 30.48) + (inches × 2.54). This precise conversion is used to calculate accurate BMI and healthy weight ranges. The weight converter on this page helps you switch between kilograms, stone, and pounds instantly.
What if I'm the same height but male — is the healthy weight range different?
The BMI healthy weight range itself is the same (49–65kg at 5ft 4), but the average UK adult man is taller than this height. If you're a man who is 5ft 4, the same NHS healthy BMI range applies. However, muscle composition differs by sex, so your individual healthy weight may vary. Speak to your GP for personalised guidance.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.