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?
If you're 5'4" (163 cm), the healthy weight range for you falls between approximately 48 kg and 65 kg (7st 8lbs to 10st 3lbs), according to NHS BMI guidelines. This range assumes a healthy BMI of 18.5 to 24.9. However, your ideal weight within this range depends on your frame size, muscle mass, and overall health. Our free BMI calculator above can help you determine exactly where your current weight sits, and our weight converter makes it easy to switch between kilograms, stone, and pounds.
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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.
NHS BMI Categories for Your Height
At 5'4" (163 cm), your healthy weight range is based on a BMI of 18.5 to 24.9, which corresponds to roughly 48–65 kg or 7st 8lbs to 10st 3lbs. Here's how different weights at your height fall into NHS categories:
- Below 48 kg: Underweight (BMI below 18.5)
- 48–65 kg: Healthy weight (BMI 18.5–24.9)
- 65–78 kg: Overweight (BMI 25.0–29.9)
- 78 kg and above: Obese (BMI 30.0+)
If you're of South Asian, Chinese, Black African, or Black Caribbean heritage, the NHS recommends slightly lower thresholds for health risk, with a healthy BMI range of 18.5 to 22.9. Remember, BMI is a screening tool but doesn't account for muscle mass or where fat is stored—waist measurement and overall health context matter too.
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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.
Factors That Affect Your Ideal Weight
Your ideal weight within the healthy range depends on several individual factors. Frame size matters—a smaller frame may sit toward the lower end of the healthy range, whilst a larger frame may be comfortable at the higher end. Muscle mass also plays a significant role; if you're very active or strength-train, you may weigh more than expected for your height because muscle is denser than fat. Age, genetics, hormonal health, and personal fitness goals all influence what weight feels best for you. Rather than targeting a specific number, focus on how you feel, your energy levels, and your health markers (blood pressure, cholesterol, blood sugar). Your GP can provide personalised guidance on what's healthy for your individual circumstances.
- 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" female aim for?
The NHS healthy weight range for 5'4" is approximately 48–65 kg (7st 8lbs to 10st 3lbs). This range assumes a BMI of 18.5–24.9. Your ideal weight within this range depends on frame size, muscle mass, and personal health. Your GP can advise on what's right for you individually.
How do I convert my weight to stone and pounds?
Use our free weight converter above to instantly switch between kilograms, stone, and pounds. Alternatively, divide kilograms by 6.35 to get stone, or multiply kilograms by 2.20462 to get pounds. At 163 cm, 60 kg equals approximately 9st 6lbs.
What's the difference between healthy weight and BMI?
BMI is a screening tool calculated from height and weight. A healthy BMI range is 18.5–24.9, which translates to your healthy weight range. However, BMI doesn't account for muscle mass or fat distribution. Waist circumference and overall health markers matter too. Use our BMI calculator to check yours.
Why is weight management important?
Maintaining a healthy weight reduces your risk of type 2 diabetes, heart disease, high blood pressure, and certain cancers. Even a 5–10% reduction in body weight can improve health markers. If you're looking to lose weight, speak with your GP about safe, sustainable approaches—prescription weight management options may be available to you.
Should I use a weight converter if my GP gave me a target weight?
Yes, our free weight converter helps you easily switch between the units your GP uses and the units you prefer. If your GP gave you a target in kilograms and you prefer stone, the converter makes tracking progress simple. You can also log progress over time using our 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.