Average Weight for Women by Age and Height

People in North America have one of the highest average body mass in the world, according to a 2012 study. More than 70% of the population falls into the range of having overweight-to-obesity.

People in Asia, on the other hand, have the lowest body mass. Specifically, the average body mass index (BMI) for Japan in 2005 was just 22.9. In comparison, the average BMI in the United States was 28.7.

If you need another way to look at it, 1 ton of body mass represents 12 North American adults. In Asia, 1 ton represents 17 adults.

The percentages of people worldwide who are considered to have overweight are listed below:

Your height, sex, and fat and muscle composition all factor into your moderate weight. There are various tools to help you figure out your number. BMI, one of the most popular tools, uses a formula that involves your height and weight.

To calculate your BMI, divide your weight in pounds by your height in inches squared, and then multiply that result by 703. You can also plug this information into an online calculator.

Once you know your BMI, you can determine into which category it falls:

• Underweight: under 18.5
• Moderate weight: 18.5–24.9
• Overweight: 25.0–29.9
• Obesity: above 30.0

Although this method offers a good starting point, your BMI may not always be the most accurate measure of your best weight. In some instances, factors such as frame size, muscle composition, and age can render BMI results inaccurate.

Athletes, for example, may weigh more due to high muscle mass and get a result of having overweight. Another example is that older adults tend to store more fat than younger adults.

It’s important to note that BMI for children and teens is given as a percentile. Teenage heights and weights are constantly changing. As a result, it’s most useful to look at their BMIs in relationship to the BMIs of other children of the same age and sex.

Even with its limitations, your BMI can be a good starting place when looking at your overall health. To see where your BMI falls, take a look at this chart to find your ideal weight by height.

For the most accurate measure of whether you’re at a good moderate weight, you may consider visiting a doctor for specialized tests, such as:

The fitness organization, American Council on Exercise, uses the following classification system for female body fat percentage:

Waist-to-hip ratio

To calculate your waist-to-hip ratio, you’ll want to first take your measurements at your natural waist and at the widest part of your lower body.

According to a 2008 World Health Organization report, women should have a maximum waist-to-hip ratio of 0.85.

A waist-to-hip ratio of more than 1.0 puts women at risk of health conditions related to visceral fat, or belly fat. These conditions include breast cancer, heart disease, stroke, and type 2 diabetes.

The waist-to-hip ratio may not be the most accurate metric for some subsets of people, including children and people with a BMI of more than 35.

Keeping your weight within the moderate range can be hard work, but it often has benefits. Reaching and maintaining a moderate weight can reduce the risk of several medical conditions including:

Consider taking the advice below if you need to lose a few pounds to reach a moderate weight. These key steps can help you get there.

Rethink your portions

Trying to lose or maintain a moderate weight doesn’t necessarily mean eating less. Rethinking the composition of your plate may help aid weight loss without dramatically reducing portion sizes. Prioritizing lean proteins and vegetables can reduce the calorie content of a meal while keeping you feeling full.

For example:

Try waiting a while

It’s natural to occasionally finish a meal and still feel hungry. It can take time for the body to process the food you eat and for you to feel full.

If you’re still hungry after you’ve completed your whole meal, you may want to wait before eating again.

Eat regularly

Eat breakfast and don’t skip meals. Your body needs consistent nutrition throughout the day to run at its best. Without proper fuel you won’t feel well, and your body won’t work efficiently.

Eat more fiber

Women may want to take in 21–25 grams of fiber each day. If you’re having trouble in this area, add foods such as whole grain bread and cereals to your diet. Whole wheat pasta, rice, and beans are other good options. The idea here is that fiber fills you up quickly and ultimately curbs your appetite.

Get moving

The current recommendations for weekly exercise are 150 minutes a week of moderate physical activity such as walking or yoga, or 75 minutes a week of more vigorous activity such as running or cycling.

Drink more water

Women may want to drink at least 11.5 cups of fluids each day. Water is best and lowest in calories, but any beverage — including tea, coffee, and sparkling water — counts toward your daily hydration goal.

Weight alone doesn’t tell how healthy you are. Eating well, exercising, staying hydrated, and getting good sleep are all important, regardless of size.

If you do want to shed a few pounds, start by setting a realistic goal with a doctor or by figuring out the appropriate BMI or weight for your frame. From there, create a plan with the help of a doctor or dietitian and set goals that you can work toward.