Updated February 2026 • 14 min read
BMI Chart for Women: Healthy Ranges, Weight Tables, and What Your BMI Means
Understanding your Body Mass Index as a woman requires more than just plugging numbers into a formula. Women have unique body composition patterns that affect how BMI should be interpreted. This guide provides complete BMI charts, healthy weight tables by height, and female-specific guidance to help you understand your results.
- Healthy BMI for women: 18.5 – 24.9 (standard WHO range); some experts suggest 19 – 24 for optimal female health
- Women carry 6 – 11% more body fat than men at the same BMI due to biological differences
- Average American woman: 5′4″, 170.8 lbs, BMI of 29.3 (overweight category)
- BMI changes with age — postmenopausal women often see BMI increase due to hormonal shifts
- Use our BMI Calculator for Women tab for instant female-specific results
What Is a Healthy BMI for Women?
The World Health Organization defines a healthy BMI as 18.5 to 24.9 for all adults, regardless of sex. However, because women naturally carry more body fat than men, many healthcare providers and researchers suggest that a slightly narrower range of 19 to 24 may be more appropriate for assessing female health.
This difference exists because women require a higher minimum body fat percentage for normal hormonal function, menstruation, and fertility. The essential fat percentage for women is approximately 10–13%, compared to just 2–5% for men. Total healthy body fat for women ranges from 20–25%, while for men it is 15–20%. Learn more about how body fat differs from BMI as a health metric.
A woman with a BMI of 24 has a very different body composition than a man with the same BMI. At identical BMI values, women typically have about 10% more total body fat than men. This is normal and healthy — it does not mean that women with higher body fat at the same BMI are less healthy than their male counterparts. Use our Women's BMI Calculator for female-specific results.
BMI Categories for Women: Visual Guide
Complete BMI Chart for Women by Height and Weight
The chart below shows BMI values for women at different heights and weights. Find your height in the left column, then move across to find the weight closest to yours. The number at the intersection is your approximate BMI.
| Height | 100 lbs (45 kg) | 120 lbs (54 kg) | 140 lbs (64 kg) | 160 lbs (73 kg) | 180 lbs (82 kg) | 200 lbs (91 kg) | 220 lbs (100 kg) |
|---|---|---|---|---|---|---|---|
| 4′10″ | 20.9 | 25.1 | 29.3 | 33.5 | 37.7 | 41.8 | 46.0 |
| 5′0″ | 19.5 | 23.4 | 27.3 | 31.2 | 35.2 | 39.1 | 43.0 |
| 5′1″ | 18.9 | 22.7 | 26.4 | 30.2 | 34.0 | 37.8 | 41.5 |
| 5′2″ | 18.3 | 22.0 | 25.6 | 29.3 | 32.9 | 36.6 | 40.2 |
| 5′3″ | 17.7 | 21.3 | 24.8 | 28.3 | 31.9 | 35.4 | 39.0 |
| 5′4″ | 17.2 | 20.6 | 24.0 | 27.5 | 30.9 | 34.3 | 37.8 |
| 5′5″ | 16.6 | 20.0 | 23.3 | 26.6 | 30.0 | 33.3 | 36.6 |
| 5′6″ | 16.1 | 19.4 | 22.6 | 25.8 | 29.1 | 32.3 | 35.5 |
| 5′7″ | 15.7 | 18.8 | 21.9 | 25.1 | 28.2 | 31.4 | 34.5 |
| 5′8″ | 15.2 | 18.2 | 21.3 | 24.3 | 27.4 | 30.4 | 33.5 |
| 5′9″ | 14.8 | 17.7 | 20.7 | 23.6 | 26.6 | 29.5 | 32.5 |
| 5′10″ | 14.4 | 17.2 | 20.1 | 23.0 | 25.9 | 28.7 | 31.6 |
Color key: Underweight | Normal | Overweight | Obese I | Obese II+
BMI Categories for Women
The standard BMI categories apply to women, though interpretation should consider female-specific body composition. The NIH guidelines outline these categories for clinical use:
| BMI Range | Category | What It Means for Women |
|---|---|---|
| < 18.5 | Underweight | May indicate insufficient nutrition; risk of amenorrhea, osteoporosis, and fertility issues |
| 18.5 – 24.9 | Normal Weight | Lowest risk range; supports regular menstrual cycles and hormonal balance |
| 25.0 – 29.9 | Overweight | Increased risk for PCOS, gestational diabetes, hypertension; modest weight loss beneficial |
| 30.0 – 34.9 | Obese Class I | Significantly higher risk for type 2 diabetes, heart disease, and certain breast cancers |
| 35.0 – 39.9 | Obese Class II | Substantially elevated health risks; medical intervention often recommended |
| ≥ 40.0 | Obese Class III | Highest risk category; comprehensive medical management typically needed |
Healthy Weight Range for Women by Height
The following table shows the healthy weight range (BMI 18.5–24.9) for women at common heights. Some experts recommend using the 19–24 BMI range for women, which narrows the ranges slightly. You can also use our Ideal Weight Calculator for personalized results.
| Height | Healthy Range (BMI 18.5–24.9) | Optimal Range (BMI 19–24) |
|---|---|---|
| 4′10″ (147 cm) | 89 – 119 lbs (40 – 54 kg) | 91 – 115 lbs (41 – 52 kg) |
| 4′11″ (150 cm) | 92 – 123 lbs (42 – 56 kg) | 94 – 119 lbs (43 – 54 kg) |
| 5′0″ (152 cm) | 95 – 128 lbs (43 – 58 kg) | 97 – 123 lbs (44 – 56 kg) |
| 5′1″ (155 cm) | 98 – 132 lbs (44 – 60 kg) | 101 – 127 lbs (46 – 58 kg) |
| 5′2″ (157 cm) | 101 – 136 lbs (46 – 62 kg) | 104 – 131 lbs (47 – 59 kg) |
| 5′3″ (160 cm) | 105 – 141 lbs (48 – 64 kg) | 107 – 135 lbs (49 – 61 kg) |
| 5′4″ (163 cm) | 108 – 145 lbs (49 – 66 kg) | 111 – 140 lbs (50 – 64 kg) |
| 5′5″ (165 cm) | 111 – 150 lbs (50 – 68 kg) | 114 – 144 lbs (52 – 65 kg) |
| 5′6″ (168 cm) | 115 – 155 lbs (52 – 70 kg) | 118 – 148 lbs (54 – 67 kg) |
| 5′7″ (170 cm) | 118 – 159 lbs (54 – 72 kg) | 121 – 153 lbs (55 – 69 kg) |
| 5′8″ (173 cm) | 122 – 164 lbs (55 – 74 kg) | 125 – 158 lbs (57 – 72 kg) |
| 5′9″ (175 cm) | 125 – 169 lbs (57 – 77 kg) | 129 – 162 lbs (59 – 73 kg) |
| 5′10″ (178 cm) | 129 – 174 lbs (59 – 79 kg) | 132 – 167 lbs (60 – 76 kg) |
For your exact healthy weight range, enter your height in our BMI Calculator or the dedicated Women's BMI Calculator.
Average BMI for Women by Age Group (US)
Source: NHANES data. The healthy BMI range (18.5-24.9) is below all age group averages. Use our Age-Adjusted BMI Calculator for personalized results.
How BMI Differs for Women Compared to Men
While the BMI formula is the same for both sexes, the biological differences between women and men mean that the same BMI value represents different things:
Body Fat Distribution
Women tend to store more fat in the hips, thighs, and buttocks (gynoid or pear-shaped distribution), while men are more likely to store fat around the abdomen (android or apple-shaped distribution). This difference matters because abdominal fat is more metabolically active and carries higher health risks. A woman and a man with the same BMI of 27 may have very different health risk profiles depending on where their excess weight is distributed.
Essential Body Fat
Women require a minimum of approximately 10–13% body fat for normal physiological function, including hormone production, menstrual regularity, and reproductive health. Men require only about 2–5% essential fat. This means that women at the lower end of the healthy BMI range may have proportionally more essential fat than men at the same BMI, which is a normal and healthy difference.
Muscle Mass
On average, women have about 30–35% less muscle mass than men of the same height and weight. Since BMI cannot distinguish between muscle and fat, a man with a BMI of 27 may have that weight distributed more in muscle, while a woman at BMI 27 likely has a higher percentage as fat tissue. This is one reason why some experts suggest a slightly lower optimal BMI range for women (19–24 vs. 20–25 for men). Read more about BMI considerations specific to women.
Comparison Table
| Factor | Women | Men |
|---|---|---|
| Essential body fat | 10 – 13% | 2 – 5% |
| Healthy body fat range | 20 – 25% | 15 – 20% |
| Fat distribution pattern | Gynoid (hips, thighs) | Android (abdomen) |
| Suggested optimal BMI | 19 – 24 | 20 – 25 |
| Average adult BMI (US) | 29.3 | 29.8 |
BMI and Women’s Health by Life Stage
A woman’s ideal BMI and body composition change throughout her life. According to Mayo Clinic's women's health guidelines, understanding these changes helps you set appropriate health goals at every age. Here is how BMI considerations shift across different life stages:
Teens and Young Women (13–19)
During adolescence, significant body changes occur as girls develop through puberty. Body fat percentage naturally increases, and BMI typically rises. For teens, BMI should be interpreted using age- and sex-specific percentile charts rather than the adult cutoffs. A BMI at the 50th percentile is average for that age group, and the healthy range spans the 5th to 84th percentile. It is particularly important during this stage not to promote unhealthy restrictive dieting, as this can interfere with normal growth and development.
Women in Their 20s and 30s
This is when the standard BMI range of 18.5–24.9 (or the female-specific 19–24) is most applicable. Women in this age group typically have the highest metabolic rate and can maintain healthy weight most easily with regular activity and balanced nutrition. This is also the primary childbearing period, and a healthy pre-pregnancy BMI is associated with better outcomes for both mother and baby.
Pregnancy
BMI should not be used to assess weight during pregnancy. However, pre-pregnancy BMI is used to determine recommended weight gain:
| Pre-Pregnancy BMI | Category | Recommended Weight Gain |
|---|---|---|
| < 18.5 | Underweight | 28 – 40 lbs (12.5 – 18 kg) |
| 18.5 – 24.9 | Normal | 25 – 35 lbs (11.5 – 16 kg) |
| 25.0 – 29.9 | Overweight | 15 – 25 lbs (7 – 11.5 kg) |
| ≥ 30.0 | Obese | 11 – 20 lbs (5 – 9 kg) |
Perimenopause and Menopause (40s–50s)
As women approach menopause, declining estrogen levels cause a shift in fat storage from the hips and thighs toward the abdomen. This change in fat distribution increases cardiovascular and metabolic risk, even if total weight remains the same. Many women gain an average of 5–8 lbs during the menopausal transition. During this stage, waist circumference becomes an especially important supplement to BMI. Women should aim for a waist circumference below 35 inches (88 cm).
Women Over 65
Research suggests that slightly higher BMI values (23–28) may be associated with the lowest mortality risk in women over 65. This is sometimes called the “obesity paradox” in older adults. Modest fat reserves may provide protection during illness or recovery from surgery. However, maintaining muscle mass through strength training becomes increasingly important at this age, as sarcopenia (age-related muscle loss) accelerates and can mask increases in body fat at the same BMI.
Female-Specific Health Conditions Related to BMI
Several health conditions that disproportionately or exclusively affect women have strong connections to BMI:
Polycystic Ovary Syndrome (PCOS)
PCOS affects approximately 6–12% of women of reproductive age and is strongly associated with excess weight. An estimated 40–80% of women with PCOS are overweight or obese. Higher BMI worsens insulin resistance, which is a central feature of PCOS. Losing just 5–10% of body weight can significantly improve PCOS symptoms, including irregular periods, excess androgen levels, and fertility.
Breast Cancer
Postmenopausal women with a BMI above 25 have a 12% increased risk of breast cancer compared to those with a normal BMI. This risk increases to 25% for BMI above 30. The mechanism is partly related to higher estrogen production in fat tissue after menopause. Maintaining a healthy BMI, particularly after menopause, is one of the modifiable risk factors for breast cancer prevention.
Fertility and Reproductive Health
Both underweight and overweight BMIs can impair fertility. Women with BMI below 18.5 may experience amenorrhea (absence of periods), anovulation (failure to ovulate), and reduced fertility. Women with BMI above 30 also face reduced fertility, higher rates of miscarriage, and increased complications during pregnancy including gestational diabetes, preeclampsia, and cesarean delivery. The optimal BMI for fertility is generally 20–24.
Osteoporosis
Low BMI (below 20) is a significant risk factor for osteoporosis in women, particularly after menopause. Lower body weight means less mechanical stress on bones, which reduces bone density over time. Women with a BMI below 18.5 have approximately twice the fracture risk compared to women at a healthy weight. Weight-bearing exercise and adequate calcium and vitamin D intake are essential for bone health.
Mental Health and Body Image
Women are disproportionately affected by eating disorders and body image issues related to weight. It is important to use BMI as a health screening tool rather than a measure of worth or attractiveness. BMI does not define your health completely, and pursuing a healthy lifestyle through balanced nutrition, regular physical activity, and stress management is more important than achieving a specific BMI number.
Average BMI for Women by Age Group
The following data from the National Health and Nutrition Examination Survey (NHANES) shows the average BMI for women in the United States by age group:
| Age Group | Average BMI | Notes |
|---|---|---|
| 20 – 29 | 27.3 | Lowest average adult BMI; close to overweight threshold |
| 30 – 39 | 29.1 | Increase often associated with pregnancy and lifestyle changes |
| 40 – 49 | 29.8 | Perimenopause begins; metabolic rate slows |
| 50 – 59 | 30.1 | Peak average BMI; menopausal weight redistribution |
| 60 – 69 | 29.7 | Slight decrease; age-related muscle loss begins |
| 70+ | 28.0 | Continued decline; sarcopenia and appetite changes |
Note that “average” does not mean “healthy.” The average American woman has a BMI in the overweight range, which reflects the obesity epidemic in the United States. The healthy target remains 18.5–24.9 for most women under 65.
BMI vs. Other Measurements for Women
BMI is useful as a starting point, but several other measurements provide a more complete picture of female health:
Waist Circumference
For women, a waist circumference above 35 inches (88 cm) indicates increased health risk, regardless of BMI. This measurement is particularly important for women going through menopause, when fat redistribution to the abdomen occurs. Measure your waist at the narrowest point, typically just above the navel.
Waist-to-Hip Ratio (WHR)
WHR is calculated by dividing waist measurement by hip measurement. For women, a WHR above 0.85 indicates increased cardiovascular risk. This ratio helps identify the “apple” vs. “pear” body shape, which is relevant because apple-shaped women (higher waist-to-hip ratio) face greater metabolic risk than pear-shaped women at the same BMI.
Body Fat Percentage
Healthy body fat ranges for women by age are:
| Age | Low (Athletic) | Healthy | High |
|---|---|---|---|
| 20 – 29 | 14 – 17% | 18 – 24% | 25 – 31% |
| 30 – 39 | 15 – 18% | 19 – 25% | 26 – 32% |
| 40 – 49 | 17 – 20% | 21 – 27% | 28 – 34% |
| 50 – 59 | 19 – 22% | 23 – 29% | 30 – 36% |
| 60+ | 20 – 24% | 25 – 31% | 32 – 38% |
Our Lean Body Mass calculator provides an estimate of your body fat percentage using the Boer formula.
Tips for Women to Reach a Healthy BMI
If your BMI is outside the healthy range, these evidence-based strategies are tailored to women’s physiology:
Strength Training
Building muscle increases metabolic rate and improves body composition. Women will not become “bulky” from lifting weights — they lack the testosterone levels needed for extreme muscle growth.
Adequate Protein Intake
Women should aim for 0.7–1.0 grams of protein per pound of body weight to support muscle maintenance and satiety. Many women under-consume protein.
Calcium and Vitamin D
Essential for bone health, particularly as estrogen declines. Women over 50 need 1,200 mg of calcium and 600–800 IU of vitamin D daily.
Iron-Rich Foods
Menstruating women need 18 mg of iron daily (vs. 8 mg for men). Iron deficiency can cause fatigue, making it harder to stay active and maintain a healthy weight.
Manage Hormonal Changes
During perimenopause and menopause, discuss hormone management with your doctor. Hormonal shifts can significantly affect weight distribution and metabolic rate.
Avoid Crash Dieting
Very low calorie diets can disrupt menstrual cycles, reduce bone density, and slow metabolism. Aim for a moderate calorie deficit of 300–500 calories per day for sustainable weight loss.
Limitations of BMI for Women
While BMI is a useful screening tool, women should be aware of its specific limitations:
- Pregnancy: BMI is not applicable during pregnancy. Weight gain is expected and necessary.
- Athletic women: Women with significant muscle mass from sports or weight training may have higher BMIs that do not indicate excess fat.
- Body frame: Women with larger bone structures may weigh more at the same body fat level, leading to higher BMI readings.
- Hormonal conditions: Conditions like PCOS, thyroid disorders, and Cushing’s syndrome can affect weight and fat distribution in ways that BMI does not capture.
- Ethnicity: Asian women may face health risks at lower BMI values (above 23), while Black women may have lower body fat at the same BMI due to higher bone density and muscle mass.
- Age-related changes: After menopause, fat redistribution from hips to abdomen changes the health risk profile without necessarily changing BMI.
For these reasons, BMI should be used alongside other measurements like waist-to-height ratio and body fat percentage for a more complete health assessment.
Frequently Asked Questions
The standard healthy BMI range for women is 18.5–24.9. However, many experts suggest that a BMI of 19–24 may be more optimal for women, as this range accounts for the naturally higher body fat percentage in females. The “ideal” BMI varies by individual factors including age, activity level, body frame, and overall health status.
A BMI of 25 technically falls in the “overweight” category, but it is not necessarily “bad.” A woman at BMI 25 who exercises regularly, eats well, and has normal blood pressure, cholesterol, and blood sugar levels may be perfectly healthy. BMI is a screening tool, not a diagnosis. If your BMI is 25 and you have no other risk factors, modest lifestyle adjustments may be all that is needed. Consult your healthcare provider for personalized advice.
Women carry more body fat for biological and reproductive reasons. Higher body fat supports pregnancy, breastfeeding, and hormone production (particularly estrogen). The female body stores fat in the breasts, hips, thighs, and pelvis — areas that provide energy reserves for reproduction. This higher essential fat percentage (10–13% vs. 2–5% for men) is a normal physiological difference, not a health concern.
Menopause triggers hormonal changes that affect weight and body composition. Declining estrogen levels cause fat to redistribute from the hips and thighs to the abdomen, increasing visceral fat. Metabolic rate decreases by about 200 calories per day. Women commonly gain 5–8 pounds during the menopausal transition. Even without weight gain, the shift in fat distribution can increase cardiovascular risk. Strength training, adequate protein, and regular cardio can help mitigate these effects.
No. BMI should not be calculated or interpreted during pregnancy, as weight gain is expected and necessary. Your pre-pregnancy BMI is used by your healthcare provider to determine the recommended weight gain range for a healthy pregnancy. After giving birth, most women can begin tracking BMI again once they have recovered and are no longer breastfeeding, typically 6–12 months postpartum.
For women, a waist circumference of 35 inches (88 cm) or less is considered healthy. A measurement above this threshold indicates increased abdominal fat, which is associated with higher risk for heart disease, type 2 diabetes, and metabolic syndrome, regardless of BMI. Measure at the narrowest point of your waist, typically just above the belly button, while standing and breathing normally.
Related Guides
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. BMI is a screening tool, not a diagnostic measure. Always consult a qualified healthcare provider for personalized health assessment and recommendations.