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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What Is The Ideal Weight For A 5'4" Woman?
For a woman who is 5'4" (163cm), the ideal weight according to NHS guidelines is typically between 50kg and 67kg (7st 12lbs to 10st 7lbs). However, your specific ideal body weight depends on several factors including muscle mass, frame size, and overall health. Rather than aiming for a single number, focus on achieving a healthy weight range that puts you in a BMI of 18.5 to 24.9. Use our free BMI calculator to determine where your personal ideal weight sits within the healthy range for your height.
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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 And NHS Guidelines For 5'4" Women
The healthy weight range for a 5'4" woman according to NHS guidelines is approximately 50–67kg (7st 12lbs to 10st 7lbs). This range is based on a BMI of 18.5 to 24.9, which the NHS classifies as a healthy weight.
Here's how this breaks down:
- Lower healthy weight: 50kg (7st 12lbs) — BMI 18.5
- Upper healthy weight: 67kg (10st 7lbs) — BMI 24.9
- Midpoint healthy weight: approximately 58.5kg (9st 3lbs)
For comparison, the average UK woman is approximately 163cm tall (5'4") and weighs around 71.6kg (11st 3lbs), which puts her in the overweight category. If you're looking to calculate your personal BMI, our free healthy weight calculator on this page shows exactly where you stand and what your healthy weight range should be based on your height.
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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 Individual Ideal Weight
Your ideal weight isn't one-size-fits-all. Several factors affect what "ideal" means for you personally:
- Muscle mass: Muscle weighs more than fat. Athletic women may weigh more than average but have lower body fat and better health markers
- Frame size: Small-framed women may be healthier at the lower end of the range; large-framed women at the upper end
- Age: Metabolism slows with age; ideal weight may shift over time
- Ethnicity: The NHS recommends lower BMI thresholds for South Asian, Chinese, Black African, and Black Caribbean women due to higher health risks at lower weights
- Overall health: Your GP can advise on your personal ideal weight based on blood pressure, cholesterol, glucose, and family history
Rather than chasing a single number, aim for the healthy weight range and focus on how you feel — energy levels, fitness capacity, and health markers matter more than the scale.
- 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 is the average weight for a 5'4" woman in the UK?
The average UK woman at 5'4" weighs approximately 71.6kg (11st 3lbs), according to ONS data. However, average does not equal ideal or healthy — this weight falls in the overweight category (BMI 27.4). The healthy weight range for this height is 50–67kg (7st 12lbs to 10st 7lbs).
Is there a difference between "ideal weight" and "healthy weight"?
Yes. Healthy weight refers to the BMI range of 18.5–24.9, which the NHS recommends for disease prevention. Ideal weight is more personal — it's the weight at which you feel best physically and mentally, which often falls within the healthy range but may vary based on muscle mass, frame size, and individual health factors.
How do I calculate my ideal weight for 5'4"?
Use the Devine formula (a common reference method): for women, ideal weight = 45.5kg + 2.3kg per inch over 5 feet. For a 5'4" woman, this equals approximately 54.7kg (8st 9lbs). However, this is just one estimate — the NHS healthy weight range of 50–67kg is a more accurate guide. Our weight loss calculator can help project realistic targets.
Should I aim for the lower or upper end of the healthy weight range?
This depends on your frame size, muscle mass, and health profile. Small-framed women typically feel and perform best at the lower end (50–57kg). Larger-framed or athletic women may be healthier at the upper end (60–67kg). Your GP can assess your personal ideal weight based on your individual health markers and medical history.
What if I have a different ethnicity — does my ideal weight change?
Yes, the NHS recommends different BMI thresholds for South Asian, Chinese, Black African, and Black Caribbean women. The healthy weight range for these groups is typically 18.5–22.9 BMI, which is lower than the standard 18.5–24.9. If this applies to you, consult your GP for a personalised ideal weight recommendation based on your ethnicity and health profile.
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.