Female Weight Chart – What is Ideal Weight As You Get Older?

Both men and women should pay attention to their weight as they get older; however, women face hormonal changes making it more challenging. What is a women's ideal weight, and how do you get there? What things can you do now to help with your weight and life after age 40?

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Female Weight Chart – What is Ideal Weight As You Get Older?
5 Min Read March 19th, 2017 Updated:February 6th, 2024

Do you know what your ideal weight should be? While this is an essential question for women, a man's metabolism slows down too, and they lose muscle. But men don't have the same hormonal changes that women undergo.

The CDC reports that high body fat can lead to weight-related diseases and other health issues. Being underweight is also a health risk. 

But health concerns include more than just body fat.

How is your waist? Excessive abdominal fat may be serious since it places you at greater risk for developing obesity-related conditions, such as Type 2 diabetes, high blood pressure, and coronary artery disease. The CDC says you can estimate your potential disease risk by measuring your waist circumference.

Women tend to notice weight gain around age 40-50. At age 50, a woman needs 200 fewer calories a day compared to when they were 20, assuming equal activity. After age 60, women need 400-500 fewer calories.

Moderately active women need around 2,000 calories a day up to age 50. After 50, an average woman will need about 1,800 calories.

Ideal Weight at 30 vs 50

So what would a 50-year-old woman expect her ideal weight to be? The ideal weight for women in their 50s is dependent on their height. Generally speaking, the body mass index (BMI) is used to determine ideal weight. For a woman in her 50s, a BMI of 20-25 is considered ideal. To calculate your BMI, divide your weight in kilograms by your height in meters squared. For example, if you are 5 feet 4 inches tall (1.63 meters) and weigh 140 pounds (63.5 kilograms), your BMI would be 24.3.

Compare that to a younger woman, age 30. For a woman in her 30s, a BMI of 18.5-24.9 is considered ideal.

How Do You Feel About Your Weight?

Women were more likely than men to report feeling stigmatized about abdominal fat, regardless of their body mass index or weight, according to recent preliminary research.

The study also reports that internalized weight stigma among women may be linked to additional weight gain. Weight bias internalization happens when people apply negative, weight-based stereotypes to themselves.

Lead study author Natalie Keirns, M.S., a doctoral candidate in clinical psychology at Oklahoma State University in Stillwater, Oklahoma, says people often feel shame, which may make them vulnerable to weight gain.

Some people who struggle with managing their weight may devalue themselves based on external messages from society telling them they are unattractive, self-indulgent or weak-willed because they weigh more.

The goal is to focus on self-care and understanding their worth from within. It is important to remember that health and self-love originate from within, and the number on the scale does not define your value. 

Additionally, women can practice positive self-talk and adjust their mindset to recognize their strengths, beauty, and accomplishments instead of dwelling on physical flaws. Finally, women can cultivate their passions and engage in activities that make them feel empowered and proud.

However, weight is connected to health and aging. Understanding how you can better handle your weight to improve your health is vital to the aging process.

Is There an Ideal Weight for Women?

Is there an ideal weight? Every woman should try to meet goals, although every person's body and lifestyle are different - 

Female Weight Chart: This Is How Much You Should Weigh According to Your Age, Body Shape and Height (qunki.com).

The National Heart, Lung, and Blood Institute's Aim for a Healthy Weight website has information to help reach or sustain a healthy weight. It also has information about how to make healthy food choices and increase physical activity to help you lose weight if you are overweight or obese.

Here are some tips on maintaining the ideal weight - Maintaining a Healthy Weight | National Institute on Aging (nih.gov).

Can You Be Too Thin?

Women tend to want to lose weight and be thinner. Many men are now getting fixated on being slimmer. Some women are indeed naturally thinner than others. Being too thin is not suitable for your health at any age and can lead to serious chronic health problems.

Can you be too thin? Yes. It should be noted that being too thin can lead to serious health risks, including anemia and other vitamin and mineral deficiencies. Additionally, it can lead to compromised immunity and an increased risk of bone fractures.

Women with a BMI of less than 18.5 are considered underweight. 

Consider this, the average woman has a height of 5 feet, 4 inches. If your weight is 107 pounds or less at this height, you are considered too thin, with a BMI of 18.4. A healthy weight range for that woman would be 108 to 145 pounds. 

As you get older, health issues that you may develop from being too thin can be even more dangerous. Being healthy is more important than being 'thin.'

Metabolism Slows with Aging

Once you get older, boosting your metabolism is the goal of maintaining your ideal weight. During menopause, the lack of estrogen leads to a shift of fat to the midsection. This abdominal fat increases the risk of heart disease, stroke, and type 2 diabetes - Why is it so hard for women over 50 to lose weight? - Northwest Community Healthcare (nch.org) 

Menopause is the natural biological process of cessation of menstrual cycles, which signifies the end of a woman's reproductive years. This change in hormone levels can often lead to an increase in weight. 

Additionally, menopause can cause a decrease in muscle mass and changes in metabolism and physical activity levels. To help combat the natural weight gain that often accompanies menopause, it is crucial to focus on living a healthy lifestyle with a balanced diet and regular exercise.

As you reach middle age, many women will still start gaining weight, even though they do everything right. Your jeans feel tighter, but you're eating and exercising about as much as you have for years. What's up with that? You're not burning calories as efficiently as you were younger. These five tips will help.

New Research Offers New Insight 

The latest research, published in the journal Science, changes everything we have thought about metabolism. The study says there are no real differences between the metabolic rates of men and women. 

Metabolism gradually slows by about 3 percent a year from age 1 to around age 20, where it remains steady till age 60. After age 60, metabolism slows by about 3% every year.

When you think about your weight, it still comes down to how many calories you take in and how many you burn. Watching what you eat and remaining active remain the gold standard for keeping trim and fit.

We must also be concerned about how we feel about weight.

Even though men typically, on average, had more of this harmful fat than women, we didn't see the same relationship with the psychological, social stigma. For women, the way we view our bodies, and the way others view and judge our bodies appears to have negative effects.

Natalie Keirns

Sex and Weight Loss

Despite what most men would tell women of any age, there's no way only having sex can make you lose weight - at any age - unless your lovemaking lasts hours and hours! 

Sex is good for your health and does burn calories, however. Sex, as part of an overall exercise routine, is beneficial to keep your body burning calories.

Laura Berman, Ph.D., LCSW, is a clinical assistant professor of obstetrics-gynecology and psychiatry at the Feinberg School of Medicine of Northwestern University in Chicago. She told WebMD that sex gets your heart rate up even if you are not having extremely acrobatic sex.

No doubt about it, sex is good exercise

Sex can be an excellent way for women in their 50s to stay active and maintain weight. According to studies, sex can be a good form of moderate-intensity exercise, which can help to burn calories and keep weight in check. 

Additionally, sexually active women tend to produce higher levels of oxytocin. This hormone helps to regulate appetite and decrease cravings. Finally, sex can improve mood and self-esteem, which can help to encourage more mindful and healthier food choices.

Weight Loss After 60

However, after age 60, it becomes much more difficult to lose weight. A slower metabolism after age 60 means our organs are not functioning as well as they were when we were younger. Researchers say this could be one of the reasons why chronic diseases often occur when we are older.

As our bodies age, we see declines in our health, and the need for long-term health care increases. Older people also tend to be less active, and the lack of mobility increases our risks for health problems and the need for long-term health care services. 

Stacy Weiss, M.D. from Northwest Community Health Care, recommends three ways to increase your metabolism:

  • Strength training. In the past, it was all cardio, cardio, cardio. But increasing your muscle mass helps you burn more calories at rest and, therefore, increases your metabolism. With the aging process, you lose muscle mass.
  • Eat breakfast. It fuels your body for your whole day. Skipping breakfast makes you hungrier later. It's best to eat a large breakfast, a moderate lunch, and a light dinner.
  • Eat more lean protein, like fish, chicken, eggs, and even tofu. That fills you for the day, helps you build muscle mass, and boosts your metabolism.

Health and Body Declines with Aging

Women should pay close attention to long-term health care planning since it is a women's issue. Women are, by default, caregivers - spouses, daughters, or daughters-in-law. Then, women tend to live longer and thrive in a caregiving environment longer than men. 

Our health and bodies decline with aging due to the natural process of getting older and the decrease in hormone production associated with it. The hormone decline can lead to lower energy levels and a reduction in muscle mass, strength, and bone density. 

Additionally, age-related illnesses and inflammation can lead to decreased flexibility and mobility and an increased risk of certain diseases, such as heart disease and cancer. 

As mentioned, it is important to focus on maintaining a healthy lifestyle with a healthy diet and regular exercise to combat the physical decline associated with aging.

Plastic Surgery an Option?


Plastic surgery is a choice many women consider for various reasons, ranging from aesthetic enhancement to personal confidence. As technology advances and societal norms evolve, this option is becoming increasingly accessible and accepted. More importantly, plastic surgery is no longer seen as exclusive to younger women. An increasing number of women over 50 are opting for surgical procedures to maintain their youthful appearance and enhance their self-esteem.


The American Society of Plastic Surgeons' data indicates a rise in the number of women over 50 seeking plastic surgery. Common procedures include facelifts, eyelid surgery, liposuction, and breast augmentations or lifts. These procedures, often seen as 'touch ups,' help to address the typical signs of aging, such as sagging skin, wrinkles, and changes in body shape. They are perceived not as drastic transformations but as refined modifications to help women look as young and vibrant as they feel.


Some women even get loans to pay to look better. Moreover, as Alice Rose, COMPACOM editor, states, almost every 20th woman tends to apply for personal loans for plastic surgery as they are concerned about their appearance.


Additionally, non-surgical treatments such as Botox, fillers, and laser treatments are becoming increasingly popular among this age group. These treatments offer less invasive options for those seeking to address wrinkles, volume loss, and skin texture changes.

Stress, Aging, and Weight

Aging and concern for retirement planning can add to anyone's stress level. Too much stress can mean weight gain. Reducing stress in your life will help you maintain your weight.

A successful future retirement includes affordable Long-Term Care Insurance. It will safeguard your 401(k), IRA, 403(b), and other savings and ease the burdens otherwise placed on the family. 

Caregiving is physically and emotionally demanding. Paid care services are costly and get more expensive every year - Cost of Care Calculator - Find Your Location.

Longevity Means We All Face Health Decline

Men tend to decline quicker than women, but longevity means we all face changes in health, body, and mind as we get older. We can do things today to enjoy better health, including maintaining an ideal weight. However, aging happens. Being prepared will benefit our family and finances in the decades ahead. 

Be Prepared for Life Over 40

When you reach age 40, you need to think about things that you probably didn't spend too much time thinking about when you were younger. Your weight and overall health are two vital areas to plan and act on.

Retirement planning is another area to consider. Will you retire early or later? How will you fund your retirement? Will you relocate? How will you fund long-term health care? 

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About the Author

An LTC News author focusing on long-term care and aging.

LTC News Contributor James Kelly

James Kelly

Contributor since August 21st, 2017

Editor's Note

Even if we maintain the ideal weight, aging still happens. Prepare your family and finances for the costs and burdens that come with longevity. 

Do you have Long-Term Care Insurance yet? An LTC policy is an important factor to include in retirement planning because it covers the costs associated with treatments, such as nursing home care and home health care, related to injuries, chronic illnesses, and dementia.

Additionally, it is important to consider the emotional and financial burdens that can come from having to care for an elderly parent. With Long-Term Care Insurance, you can provide the care needed for you or a loved one without placing that burden on your family.

Lastly, while most people receive Long-Term Care Insurance benefits for in-home care, if you need or desire a move to a retirement living community, such as an assisted living facility or continuing care retirement community, having Long-Term Care Insurance can help to offset the much higher costs associated with that care.

When looking to the future, it is important to factor in Long-Term Care Insurance as part of your retirement plan. Most people obtain coverage in their 50s when premiums are lower and good health allows for more options and savings.

Use a Long-Term Care Insurance Specialist to Help You Plan

Using a Long-Term Care Insurance specialist to help you shop for coverage can help ensure that you get the most coverage for your money. A specialist can help you understand the different types of policies available to you, discuss riders and policies you may not be aware of, and provide valuable advice on which policies best meet your needs. 

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A qualified Long-Term Care Insurance specialist will match you with the best company to save you money. A specialist will put together accurate quotes from all the top companies based on your age, health, family history, and other factors.

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LTC NEWS provides news, advice, and resources to help seniors, their families, and caregivers better understand long-term health care planning. LTC NEWS also provides ratings of insurance companies and reviews of different long-term care insurance policies. This can help you make an informed decision about which policy is best for you and your loved ones. All these resources can help you in your research as you prepare for your future retirement and plan for the costs and burdens of aging and declining health.

Parent’s Health Declining? Do They Need Care Now?

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Long-Term Care Directory | Find Care Near You

Note, if you are a long-term care service provider, you can claim your free listing and even upgrade your listing - LTC News Directory Business Portal.

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These four LTC NEWS guides will assist you in trying to find appropriate long-term services for a loved one:

Get quality care for your parent or parents if they require it. LTC NEWS can assist. We've put together a few comprehensive guides to help you along the way.

Find help locating quality caregivers or long-term care facilities and get recommendations for a proper care plan, whether a person has a policy. - Filing a Long-Term Care Insurance Claim.

Make sure your loved one uses their Long-Term Care Insurance if they are fortunate enough to have it. Families sometimes postpone taking advantage of the benefits thinking family members can provide care, saving the benefits for later when it is deemed "more necessary."

Delaying the use of available Long-Term Care Insurance benefits is not a good idea. The policy provides you with access to quality care when someone needs it. It also gives loved one’s time to family instead of caregivers.

These guides can be very helpful as you try to find appropriate long-term care services for a loved one:

Today's Reverse Mortgages Can Benefit Older Families

Some people have a large portion of their savings in their homes. With the help of reverse mortgages, you can find ways to pay for quality in-home care, pay for LTC Insurance, and even assist with cash flow during retirement.

Yes, today's reverse mortgages may be the perfect way to pay for a Long-Term Care Insurance policy or even cover the cost of in-home care if you or a loved one is currently in need.

Asking an expert with your questions will help you learn more. Mike Banner, a columnist for LTC NEWS and the host of the television program "62 Who Knew," will respond to your inquiries about long-term care, reverse mortgages, aging, and health.

- Just "Ask Mike." - Reverse Mortgages | LTC News.

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