Average Weight for 5’9 Female

When it comes to finding the average weight for a 5’9 female, there’s no one-size-fits-all answer. A number on the scale can’t tell the full story about health, fitness, or body composition. Your frame size, muscle mass, bone density, and even genetics all play a role in determining what’s healthy for you. Still, it’s helpful to know the ranges that are considered optimal for overall wellness — and that’s exactly what this guide will cover.

We’ll break down the average weight for a 5’9″ female, explain the differences between small, medium, and large body frames, show you how to calculate your calorie needs, and explore why personal factors like athleticism or body shape can shift your “ideal” number.

What Is the Average Weight for a 5’9 Female?

For a woman standing five feet, nine inches tall, the healthy weight range generally falls between 129 and 170 pounds. This spread exists because body frame size — the width of your bones and skeletal structure — can significantly influence what’s ideal for you.

• Small frame: 129–142 lbs
• Medium frame: 139–153 lbs
• Large frame: 149–170 lbs

It’s important to remember: these numbers aren’t about fitting into a single “perfect” figure. They’re based on general health guidelines that take into account the relationship between height and weight, but they don’t account for muscle density, unique proportions, or personal health goals.

Average Weight for 5’9″ Female by Frame Size

Small Frame: 129–142 Pounds

If you have a small bone structure, your ideal range will naturally be lighter. Women at this height and frame size tend to have narrower shoulders, smaller wrists, and a leaner build overall.

• Calorie needs (inactive): ~1,677 per day
• Calorie needs (active): ~2,414 per day

Medium Frame: 139–153 Pounds

A medium frame offers a balance between lean and sturdy. Women in this category can carry slightly more weight without affecting their health metrics.

• Calorie needs (inactive): ~1,807 per day
• Calorie needs (active): ~2,601 per day

Large Frame: 149–170 Pounds

Larger frames mean thicker bones, broader shoulders, and often more muscle mass. These women can weigh closer to 170 lbs (or even slightly more) and still fall within a healthy range.

• Calorie needs (inactive): ~1,937 per day
• Calorie needs (active): ~2,890 per day

What Is the Average Weight for a 5’9 Female Age 19?

Younger women — particularly those at age 19 — may have slightly different body compositions than older adults. At this stage, muscle mass and metabolism are typically higher, meaning you can maintain a healthy weight with a bit more calorie flexibility. The ideal range remains 129–170 lbs, but lifestyle factors like sports participation or academic schedules can influence where you land.

Why Two 5’9″ Females Can Weigh the Same but Look Different

Here’s where body composition comes into play. Imagine two women, both 5’9″ and weighing 155 pounds:

• One is a competitive swimmer with high muscle density.
• The other leads a sedentary lifestyle and carries a higher percentage of body fat.

Even though the scale reads the same, their physiques — and health profiles — are completely different. Muscle weighs more than fat by volume, so athletic builds may push the number higher while still being lean and healthy.

Determining Your Frame Size

Frame size is a crucial part of figuring out your ideal weight range. You can estimate it using wrist circumference:

1. Small frame: Wrist size under 6.25 inches
2. Medium frame: Wrist size between 6.25–6.5 inches
3. Large frame: Wrist size over 6.5 inches

This method isn’t perfect, but it gives you a quick reference point for interpreting the numbers.

Calories and Activity Level: How Much Should You Eat?

Calorie needs vary by body weight, activity level, and metabolism. Below is a breakdown for a 5’9″ female:

Weight Range	Inactive Calories	Highly Active Calories
129–142 lbs	1,677–2,414	Higher for intense exercise
139–153 lbs	1,807–2,601	Higher for intense exercise
149–170 lbs	1,937–2,890	Higher for intense exercise

BMI and the Average Weight for Female 5’9

BMI (Body Mass Index) is one tool used to evaluate whether you’re underweight, healthy, overweight, or obese. For a woman who is 5’9″:

• Underweight: Below 125 lbs (BMI < 18.5)
• Healthy weight: 125–168 lbs (BMI 18.5–24.9)
• Overweight: 169–202 lbs (BMI 25–29.9)
• Obese: 203 lbs or more (BMI ≥ 30)

While BMI can be helpful, it doesn’t account for muscle mass or body composition.

Lifestyle Factors That Affect Weight

The scale doesn’t move in isolation — your daily habits can shift it in either direction:

• Diet quality: A nutrient-rich diet supports optimal weight.
• Exercise: Resistance training builds muscle, increasing your resting metabolism.
• Sleep: Poor sleep can disrupt hunger hormones.
• Stress: Chronic stress can lead to weight gain due to cortisol.
• Hormones: Menstrual cycles, pregnancy, and menopause influence weight.

Tips for Maintaining a Healthy Weight at 5’9″

1. Focus on body composition, not just weight.
2. Incorporate strength training at least twice a week.
3. Prioritize protein to support muscle mass.
4. Stay hydrated — thirst is often mistaken for hunger.
5. Aim for 7–9 hours of quality sleep.

Final Thoughts on the Average Weight for a 5’9 Female

A healthy weight range for women of this height spans from 129 to 170 pounds, with variations depending on body frame, muscle mass, and lifestyle. The goal isn’t to chase a single number, but to find a balance where you feel strong, energetic, and confident.

Remember: health is a long game. The “average” may be a starting point, but your ideal weight is the one that supports your unique body and life.

FAQs – Average Weight for 5’9 Female