Ideal Weight for 5’4″ Height?

Not only through visual assessment, scientists have conducted research to determine the ideal weight corresponding to height at each age. Especially in cases where height has stopped growing, the corresponding weight becomes a top concern. Knowing the standard weight for your height helps assess growth and overall health compliance for timely improvement measures.

In terms of physique, achieving the ideal weight and height brings beauty and a favorable impression. How much should you weigh at 5’4″ (1.62 meters) is a common question we’ve received. Let’s explore together!

What is the ideal weight for 5’4″?

For females, the standard weight for a height of 5’4″ (1.62 meters) ranges from 108lb 0.4oz to 132lb 4.4oz (49 – 60 kilograms), while for males, it is between 116lb 13.5oz – 143lb 4.8oz (53 and 65 kilograms). However, for a balanced physique, higher weight should ideally correspond to lower body fat. Those who are 5’4″ and weigh 132lb 4.4oz (60 kilograms) may be on the verge of gaining excess fat. Rules about gaining muscle and losing fat exist for this reason.

The most ideal weight for a 5’4″ female is around 121lb 4oz (55 kilograms), and for a male, it’s around 132lb 4.4oz (60 kilograms). At these weights, the body is proportionate, with minimal excess fat, making clothing fit comfortably and look better.

A beautiful physique is a balanced combination of height and weight. Balance is indicated by the Body Mass Index (BMI), calculated by dividing weight (kilogram) by the square of height (meters). A BMI ranging from 18.5 to 24.9 signifies a balanced physique, below 18.5 is considered underweight, and above 24.9 is overweight.

Note: The BMI index is calculated using kilograms and meters.

BMI provides a more comprehensive and accurate assessment compared to visual estimation. Hence, a person who is 5’4″ (1.62 meters) tall and weighs 50 kilograms is considered balanced. Good health, in this case, reflects a beautiful body that is easier to dress compared to those with a weight above 121lb 4oz (55 kilograms).

A height of 5'4" is close to the average height of women in the United States today

A height of 5’4″ is close to the average height of women in the United States today.

Is 5’4″ considered standard height?

At the age of adulthood (18 years old) in the US, a height of 5’4″ for females falls slightly below the average height by 0.5 inches, whereas for males, the average height is around 5’10”, so it can be considered relatively short for males. According to recent statistics on the height of Americans in recent years, the results consistently show that the height of Americans is reaching a ‘ceiling.’ There has been little to no upward trend in height over the past few years.

The main factors contributing to this phenomenon are diet and the increasing influx of immigrants. With the economic development, Americans are increasingly favoring fast food, processed foods high in fats and proteins. This has led to issues of overweight and obesity among both American children and adults, putting pressure on the skeletal system and hindering the height growth process. Additionally, the significant influx of immigrants into the United States, mainly from Asia and Africa, contributes to the overall genetic landscape. In terms of genetics, these populations tend to have shorter stature genes, lacking the advantage seen in the genetic makeup of Europeans or Americans.

How to Increase Height Beyond 5’4″

While not the ideal height for adulthood, 5’4″ is a common goal for many young individuals today. Especially during puberty, achieving a height of 5’4″ is a significant and necessary milestone for reaching an impressive figure later on. Let’s explore suggestions from ‘Health and Beauty are Golden’ on what you need to do to increase your height beyond 5’4″:

  • Balanced Nutrition: Nutrition plays a significant role in height, alongside genetics. Ensuring adequate nutrition for children and teenagers during their developmental age is crucial to reach a height of 5’4″ or even more.
  • Exercise Regularly: Engaging in high-intensity exercises for about 1.5 – 2 hours increases the production of growth hormones, contributing to height improvement. Maintaining a suitable workout routine ensures the best results for height and overall health.
  • Proper Sleep: Quality sleep contributes to bone development, with the majority occurring during sleep. Quality sleep can significantly enhance the potential for height improvement. Adequate and timely sleep, according to age, enhances the secretion of growth hormones, aiding the absorption of necessary nutrients for bone development.

Types of Foods That Effectively Promote Height Growth

As mentioned, focusing on nutrition from main meals is the most effective and safest way to increase height. Each type of food has its own value and impact on height, especially healthy foods. Below are effective height-boosting foods that you can easily incorporate into your daily meals.

Dark Green Vegetables

Contrary to common belief, dark green vegetables are rich in minerals, particularly calcium. Some dark green vegetables, such as curly kale, broccoli, spinach, watercress, and mustard greens, have even higher calcium content than seafood. Adding these vegetables to your diet provides essential nutrients for bone health, such as calcium, magnesium, and zinc.


Soybeans are a top source of calcium for the body. Consuming a handful of roasted soybeans or drinking a cup of soy milk daily can fulfill a significant portion of the body’s calcium needs. Soybeans can be prepared in various delicious ways, including soybean cake, tofu, soy milk, or soy noodles. They are also suitable for vegetarians, making them a reliable companion for height growth.

Chicken Meat

Chicken meat is a protein-rich food with a crucial role in muscle development and bone growth. While children often enjoy chicken as a favorite, adults can appreciate it for its versatility in various dishes. Consuming chicken helps promote muscle gain and minimize excess fat, making it an ideal choice for those looking to increase height.


Fruits are a top source of essential vitamins and minerals. Certain vitamins, such as vitamin C, vitamin A, vitamin D, and vitamin K from fruits, directly contribute to the absorption of crucial minerals into bones. Additionally, eating fruits supports overall health and boosts the immune system, creating favorable conditions for proper growth.


Seafood is renowned for its abundant calcium content, making it a recommended addition for those with calcium deficiencies. However, it’s crucial to consider potential seafood allergies and carefully choose nutrient-rich options to ensure effective supplementation without adverse effects.


Nuts like almonds, walnuts, and macadamia nuts are rich in vitamins and minerals beneficial for bone development, especially vitamin E. Vitamin E, a fat-soluble vitamin, is a potent antioxidant. Ensuring a balance of these nuts in your diet contributes to bone health and inhibits the breakdown of bone tissue.


Eggs are rich in protein (around 6 grams per egg) and contain various vitamins and minerals crucial for height growth, especially vitamin D. Vitamin D enhances calcium absorption and transport to the right locations, maintaining strong bone health. Including eggs in your breakfast or preparing healthy meals like egg salad provides a nutritious boost for height growth.

Milk and Dairy Products

Milk and dairy products, such as yogurt and cheese, are frequently added to a healthy diet. Milk supports height growth by providing essential nutrients like calcium, phosphorus, and magnesium. Numerous studies have demonstrated that cow’s milk can stimulate muscle development, weight gain, and increased height for late developers. However, if you’re lactose intolerant, you can opt for alternative foods with similar nutritional profiles.

In conclusion, maintaining a balanced diet that incorporates these height-boosting foods, along with proper exercise and sufficient sleep, contributes to achieving a height of 5’4″ and beyond.

Read more: Does Playing Tennis Help Increase Height?

Height-Increasing Exercises for Individuals 5’4″

For most people, height growth tends to cease around the ages of 18 to 20. Therefore, if you aim to reach a height of 5’4″, it is essential, especially during adolescence, to adhere to a strict diet and exercise regimen. In particular, maintaining a consistent workout routine, ideally 2–3 times a week, is crucial. Here are some exercises that we recommend:


Swimming is a popular sport known for its outstanding ability to promote height growth. During swimming, the entire body engages in training, enhancing overall muscle flexibility and elasticity. Different swimming styles have varying effects on height development, but simply participating in swimming can naturally and rapidly contribute to bone growth.

Maintaining a swimming routine of 2–3 times per week is advisable. Choose less crowded pool times and consider working with a professional trainer in the initial phase to ensure accurate swimming techniques.

Horizontal Bar Hanging

During the growth period, an increase in body weight can compress the cartilage, somewhat affecting height development. Hanging from a horizontal bar is an exercise that can help elongate the spine, reduce pressure on the spine, and promote height growth over time and with consistent training.

When hanging, try to lift the body using the strength of your shoulders and arms. If lacking strength and endurance, gently bend the knees to let the body hang freely, avoiding body tension and allowing complete relaxation.

Performing this exercise 3–5 times in each session is recommended. As you become more accustomed, you can increase the number of repetitions to enhance height growth speed.


Being a sport with some of the tallest athletes globally, basketball, which favors height advantages, also contributes significantly to height growth for those actively participating in training.

Basketball integrates movements such as jumping, arm activity, and leg agility. Therefore, engaging in basketball helps individuals develop muscle and enhances blood circulation, nourishing and developing the entire body, including height.

Participating in a formal basketball team and following proper training techniques is advised to avoid unintended injuries.

Stretching Exercises

If there’s not enough time to engage in sports, regular stretching exercises or activities like yoga and ballet can be performed. These bending and stretching movements forward help elongate the spine and support height growth. However, to achieve specific results, maintaining a consistent stretching routine over an extended period is necessary. These activities cannot bring about improvement overnight and require perseverance.

Jumping Rope

Jumping rope is a popular and effective game for improving height that individuals aiming for 5’4″ can consider. Jumping rope directly impacts each cell, stabilizing the muscular system and contributing to elongating cartilage and, consequently, height. Depending on your fitness level, gradually increase the duration of jumping rope after establishing a routine of 3–4 sessions per week. Pay attention to choosing soft shoes, avoid excessive force, and refrain from eating heavily before jumping rope.

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