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BMI for Women Over 50
Menopause changes how and where women carry weight. Here is how to read your BMI after 50.
Reviewed against: Australian Department of Health physical activity guidance and WHO BMI classification. General information only.
BMI ranges for women over 50
| Age | Commonly used healthy BMI |
|---|---|
| 18 – 64 | 18.5 – 24.9 |
| 65 and over | About 22 – 27 (some guidelines) |
Ask your GP which target suits you, because other health conditions can change the advice.
What changes in perimenopause and after menopause
- Fat moves to the middle. Lower oestrogen shifts fat storage from hips and thighs to the abdomen.
- Muscle declines. Women can lose around 3 to 8 per cent of muscle per decade after 30, speeding up after menopause.
- Bones weaken. Being underweight after menopause raises fracture risk, so a lower BMI is not always better.
Healthy habits after 50
- Do muscle-strengthening exercise on at least two days a week, plus 150 minutes of moderate activity.
- Include protein at each meal and aim for about 1,300 mg of calcium a day from 51 (NHMRC recommended dietary intake).
- Measure your waist every few months. A waist at or above 88 cm is a high-risk level for women.
- Ask your GP about bone density, blood pressure and cholesterol checks. Many are Medicare-rebated.
Try the waist-to-height ratio calculator for a second opinion on your BMI.
Frequently asked questions
Is the BMI range different for women over 50?
The standard adult cut-offs (18.5 to 24.9 healthy) are still used for women over 50 and up to 64. Many guidelines treat a slightly higher BMI as acceptable from 65, with some suggesting a range of about 22 to 27, because being a little heavier can protect against frailty and fractures.
Why do I gain weight around my middle after menopause?
Falling oestrogen shifts fat storage towards the abdomen, and muscle mass naturally declines with age, which slows metabolism. Your weight on the scales may barely change while your waist grows, so waist-to-height ratio is a useful extra check.
What matters more than BMI after 50?
Muscle strength, bone density, fitness, nutrition and where you carry fat. Resistance exercise twice a week, enough protein and calcium, and regular health checks with your GP are more informative than BMI alone.