Is 145 lbs overweight for a woman at 5'4"?
No — 145 lbs is within the healthy range for 5'4" (for a woman).
At 145 lbs (65.8 kg) and 5'4" (162.6 cm) for a woman, the BMI is 24.9 — normal weight.
Public-health guidelines place the ideal weight for 162.6 cm tall adults at 108–145 kg, equivalent to a BMI between 18.5 and 24.9.
What the numbers mean for you
You have 1 lbs (0.3 kg) of headroom before crossing into overweight (BMI 25 = 146 lbs (66.1 kg)).
Your BMI band midpoint is BMI 21.7 (127 lbs (57.4 kg)), often used as the "most protective" reference in cohort studies.
Timelines assume ~7,700 kcal per kg of body fat. Real progress varies with muscle mass, adherence, and medications.
What this means
Multi-decade studies (notably the NIH-AARP cohort of more than 500,000 adults) link this BMI band to the lowest all-cause mortality.
Waist matters more than the scale
Two people can share the same BMI and have very different metabolic risk. For that reason, waist circumference is now considered a stronger predictor of cardiometabolic disease than BMI alone.
- Waist-to-height rule: keep your waist under half your height — that means below 81 cm (32") at 162.6 cm.
- Absolute cutoff for women: waist under 80 cm (31.5") is associated with meaningfully lower risk of type 2 diabetes and cardiovascular disease.
- Higher-risk zone: waist above 88 cm (35") — this is where risk climbs sharply regardless of BMI.
For women at 5'4"
BMI uses the same formula for both sexes, but health interpretation differs. Women typically carry a higher percentage of body fat at the same BMI than men. A waist circumference under 35 inches (88 cm) lowers cardiometabolic risk independent of BMI.
Precise ±5 lb neighbours at this height
| Weight | Conversion | BMI | Category |
|---|---|---|---|
| 140 lbs | 63.5 kg | 24.0 | Normal weight |
| 141 lbs | 64 kg | 24.2 | Normal weight |
| 142 lbs | 64.4 kg | 24.4 | Normal weight |
| 143 lbs | 64.9 kg | 24.5 | Normal weight |
| 144 lbs | 65.3 kg | 24.7 | Normal weight |
| 145 lbs ← this page | 65.8 kg | 24.9 | Normal weight |
| 146 lbs | 66.2 kg | 25.0 | Overweight |
| 147 lbs | 66.7 kg | 25.2 | Overweight |
| 148 lbs | 67.1 kg | 25.4 | Overweight |
| 149 lbs | 67.6 kg | 25.6 | Overweight |
| 150 lbs | 68 kg | 25.7 | Overweight |
Practical next steps
- Keep a stable routine of movement, sleep (7–9 h), and balanced meals.
- Add resistance training to slow age-related muscle loss.
- Watch the trend, not the daily fluctuation — month-over-month is what matters.
- Check blood pressure and cholesterol annually.
Frequently asked questions
Is 145 lbs overweight for a woman at 5'4"?
145 lbs at 5'4" gives a BMI of 24.9, which is normal weight. The healthy range for 5'4" is 108–145 lbs.
What is the healthy weight for 5'4"?
108–145 lbs.
What waist size is healthy for a woman at 5'4"?
Under 35 inches (88 cm) is associated with lower cardiometabolic risk.