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
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Average Weight for a Woman 5'4" — UK Health Context
For a woman who is 5'4" (163 cm), the average UK weight is approximately 70 kg (11 stone 0 lbs). However, average weight and healthy weight are different. According to NHS guidelines, a healthy weight range for this height is based on BMI 18.5–24.9, which translates to roughly 49–65 kg (7 stone 10 lbs to 10 stone 3 lbs). Your ideal weight depends on your individual health, muscle mass, and body composition — not just the average. Use our free BMI calculator to find your personal healthy weight range.
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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 by BMI for 5'4" Women
For a woman who is 5'4" (163 cm tall), the NHS-recommended healthy BMI range is 18.5 to 24.9. This translates to a weight range of approximately 49 to 65 kg (7 stone 10 lbs to 10 stone 3 lbs).
Here's the breakdown by BMI category:
- Underweight (BMI below 18.5): Below 49 kg (7 stone 10 lbs)
- Healthy weight (BMI 18.5–24.9): 49–65 kg (7 stone 10 lbs to 10 stone 3 lbs)
- Overweight (BMI 25–29.9): 65–79 kg (10 stone 3 lbs to 12 stone 5 lbs)
- Obese (BMI 30+): 79 kg (12 stone 5 lbs) and above
If you're of South Asian, Chinese, Black African, or Black Caribbean heritage, the NHS recommends lower thresholds — a healthy range starting at BMI 18.5 and ending at 22.9, which means 49–61 kg for your height. This is because these populations face higher health risks at the same BMI. Calculate your exact BMI using our free BMI calculator above to see where you fall.
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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.
How to Use BMI to Find Your Healthy Weight
BMI is a useful starting point for understanding healthy weight ranges, but it's not the complete picture. BMI doesn't distinguish between muscle and fat — so athletes or people with high muscle mass may have a higher BMI but excellent health. Waist circumference also matters: for women, a waist over 80 cm (31.5 inches) suggests increased health risk, and over 88 cm (34.5 inches) suggests high risk.
Rather than focusing on a single "ideal" number, think of your healthy weight as a range. Work with your GP if you have concerns about your weight, or use MyWeightCheck's free tools — our weight converter helps you switch between kg and stone, and our progress tracker lets you log changes over time in a way that works for you.
- 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.
What's the difference between average weight and healthy weight for a 5'4" woman?
Average weight reflects what most women of that height actually weigh — approximately 70 kg in the UK. Healthy weight is based on BMI science and health outcomes — roughly 49–65 kg for a 5'4" woman according to NHS guidelines. Average and healthy are not the same; many women weigh more than the healthy range.
What BMI should a 5'4" woman aim for?
The NHS recommends a BMI between 18.5 and 24.9 for most adults. For a 5'4" woman, this equals a weight range of 49–65 kg (7 stone 10 lbs to 10 stone 3 lbs). If you're of South Asian or Black African heritage, aim for BMI 18.5–22.9 instead, which is 49–61 kg.
Is the weight range for a 5'4" woman the same for everyone?
No. The healthy weight range depends on ethnicity, muscle mass, bone density, and overall health. Two women at the same height and weight can have different body compositions. Your GP can provide personalised guidance, and our free BMI calculator gives you a starting point based on your individual measurements.
How do I convert my weight to stone and pounds to check my BMI?
Use our free weight converter on this page to switch between kg and stone instantly. For example, 65 kg equals 10 stone 3 lbs. Then use the BMI calculator to see how your weight compares to the healthy range for your height.
What should I do if my weight is outside the healthy range?
Speak to your GP for personalised advice. Small changes — even a 5–clinically studied weight loss — can improve health outcomes. If you need support, the NHS offers weight management programmes at tier 2 and 3 services. Track your progress using MyWeightCheck's free progress tracker.
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.