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 for a 5'4" Female?
At 5 feet 4 inches (163 cm), a healthy weight for adult females in the UK falls between approximately 50 kg and 67 kg (7 stone 12 lbs to 10 stone 8 lbs), according to NHS BMI guidelines. However, your ideal weight depends on several factors including age, muscle mass, and overall health. This guide explains healthy weight ranges using UK measurements and helps you understand where your weight sits within NHS health categories.
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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.
UK Healthy Weight Range for 5'4" Women
According to NHS guidelines, a healthy BMI for adults is between 18.5 and 24.9. For a woman who is 5'4" (163 cm), this translates to a healthy weight range of 50–67 kg (7 stone 12 lbs to 10 stone 8 lbs).
- Underweight: Below 50 kg (under 7 stone 12 lbs)
- Healthy weight: 50–67 kg (7 stone 12 lbs to 10 stone 8 lbs)
- Overweight: 67–81 kg (10 stone 8 lbs to 12 stone 10 lbs)
- Obese: Over 81 kg (over 12 stone 10 lbs)
If you are of South Asian, Chinese, Black African, or Black Caribbean heritage, the NHS recommends slightly lower thresholds due to increased health risk at lower BMI levels. For these groups, healthy weight is typically 50–64 kg (7 stone 12 lbs to 10 stone 1 lb). Use our free BMI calculator above to check your personal BMI instantly and see exactly where your weight sits.
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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.
Beyond BMI: Waist Measurement and Overall Health
BMI is a useful screening tool, but it has important limitations — it doesn't distinguish between muscle and fat. A woman with significant muscle mass may have a high BMI but excellent health. Equally important is waist circumference. For women, a waist measurement over 80 cm (31.5 inches) suggests increased health risk; above 88 cm (34.5 inches) indicates high risk, regardless of weight or BMI.
Your GP can provide personalised weight management advice based on your full health picture, not BMI alone. If you're concerned about your weight or health, book an appointment to discuss your individual circumstances. Use our free weight converter to easily switch between kg, stone, and pounds as you track your health.
- 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 weight should a 5'4" woman be?
According to NHS guidelines, a healthy weight for a 5'4" woman is approximately 50–67 kg (7 stone 12 lbs to 10 stone 8 lbs). This range assumes a BMI between 18.5 and 24.9. Individual circumstances vary, so speak to your GP for personalised advice based on your age, muscle mass, and health conditions.
Is 70 kg overweight for a 5'4" female?
At 5'4", a weight of 70 kg gives a BMI of approximately 26.4, which falls in the overweight category (BMI 25.0–29.9) according to NHS guidelines. However, BMI doesn't account for muscle mass. Your GP can assess whether this weight is appropriate for your individual health profile.
What is 5'4" in centimetres?
5 feet 4 inches equals 163 centimetres (sometimes rounded to 162 cm). This is slightly taller than the UK average for adult women, which is approximately 161.6 cm.
How do I use a healthy weight guide in the UK?
Start with your height and weight, then calculate your BMI using our free BMI calculator on this page. Compare your BMI to NHS categories to understand your weight category. Then speak to your GP, especially if you have weight-related health concerns or want personalised guidance on weight management options.
Should I lose weight if I'm just over the healthy range?
If your weight is just above the healthy range, your GP can advise whether weight loss is necessary based on your overall health, family history, fitness level, and any existing health conditions. Even a modest 5–10% reduction in body weight can improve health outcomes. Your GP may suggest lifestyle changes first, or discuss weight management options suited to your circumstances.
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.