Complete Guide to Average Height and Weight for Teenagers (Ages 13-19)

In this guide, we'll examine the average height and weight for teenagers between the ages of 13 and 19, as well as the lifestyle factors that influence your teen's development.

* Note: The growth chart below provides averages, not absolutes. Factors like family history, overall health, and individual growth stages matter far more than hitting a specific number on a chart.

Key Takeaways

• Teen growth varies by age and gender, with girls generally experiencing growth spurts earlier than boys.

• Genetics, nutrition, sleep, physical activity, and hormones all play significant roles in a teen's height and weight development.

• A well-balanced diet, regular exercise, proper hydration, and quality sleep are essential to supporting healthy growth during adolescence.

• Growth charts are helpful, but remember, each teen's development is unique, influenced by genetics, lifestyle, and overall health.

Average Height and Weight for Teenagers (Age 13-19)

Tracking your teen's height and weight is a great way to monitor their growth and development. Here's a breakdown of the average height and weight for teen boys and girls from ages 13 to 19. This will give you a clearer idea of what to expect as your teen grows.

* The data is sourced from Disabled World.

Average height and weight for 13 year olds

At age 13, teens are just starting their growth spurt, especially if they're entering puberty. Girls generally experience their growth spurt earlier than boys, which explains the height and weight differences between genders.

• 13-year-old girls: The average height is about 61.7 inches (156.7 cm), and the average weight is 101.0 lbs (45.8 kg).

• 13-year-old boys: The average height is around 61.5 inches (156.2 cm), as boys tend to start puberty a bit later, usually around 12-13 years old. The average weight is 100.0 lbs (45.4 kg).

At this stage, teens begin to experience noticeable changes, including a growth spurt in height, weight gain, and the development of secondary sexual characteristics.

Average height and weight for 14 year olds

As we move into age 14, gender differences become more obvious as most boys begin their rapid growth spurt, while girls' growth rate often starts to slow down.

• 14-year-old girls: They typically reach about 62.5 inches (158.7 cm) and weigh around 105.0 lbs (47.6 kg).

• 14-year-old boys: The average height is 64.5 inches (163.8 cm), and the average weight is 112.0 lbs (50.8 kg).

At this age, teens continue to gain weight, with an increase in muscle and fat, while also growing taller.

Average height and weight for 15 year olds

Moving forward to age 15, growth continues steadily, though girls typically begin to slow down after their early puberty spurt. Boys, on the other hand, experience gradual increases in both height and weight.

• 15-year-old girls: They are around 62.9 inches (159.7 cm) and typically weigh 115.0 lbs (52.2 kg).

• 15-year-old boys: They usually measure 67.0 inches (170.1 cm) and weigh about 123.5 lbs (56.0 kg).

This is a crucial time for teens, as their bodies mature and they gain both height and lean muscle mass.

Average height and weight for 16 year olds

By age 16, girls are typically nearing their adult height, and their growth begins to slow. Boys, however, are still catching up and continue to grow taller and gain muscle mass during these years.

• 16-year-old girls: They typically reach about 64.0 inches (162.5 cm) and weigh 118.0 lbs (53.5 kg).

• 16-year-old boys: The average height is 68.3 inches (173.4 cm), and boys at this age typically weigh 134.0 lbs (60.8 kg).

Teens at this stage begin focusing more on building strength and muscle, which can affect their weight.

Average height and weight for 17 year olds

At age 17, girls generally stop growing taller by this age, while boys may still have some growth left.

• 17-year-old girls: Most are about 64.0 inches (162.5 cm) and weigh around 120.0 lbs (54.4 kg).

• 17-year-old boys: The average height is 69.0 inches (175.2 cm), and the average weight is 142.0 lbs (64.4 kg).

This is a time when body composition starts to stabilize, with more muscle mass and less fat compared to earlier years.

Average height and weight for 18 year olds

By the time teenagers reach 18, they have already reached their adult height, though boys may continue to grow slightly for another year (if they are a late bloomer). Meanwhile, their weight can vary based on activity levels and diet.

• 18-year-old girls: They reach an average height of 64.2 inches (163 cm) and weigh approximately 125.0 lbs (56.7 kg).

• 18-year-old boys: They average about 69.2 inches (175.7 cm) and weigh 147.5 lbs (66.9 kg).

At this point, teens are finalizing their transition into adulthood, with physical and hormonal changes tapering off.

Average height and weight for 19 year olds

Finally, at age 19, most teens have fully matured and reached their final adult height. Growth slows significantly, but they may still gain weight due to muscle mass or lifestyle changes.

• 19-year-old girls: They typically measure 64.2 inches (163 cm) and weigh about 126.0 lbs (57.2 kg).

• 19-year-old boys: The average height is 69.5 inches (176.5 cm), and the average weight is 152.0 lbs (68.9 kg).

What Affects Teen Height and Weight?

As your teen grows, multiple factors contribute to their height and weight. While genetics provide the foundation for their growth potential, lifestyle factors like nutrition, sleep, physical activity, and puberty hormones play a significant role in shaping their development. Let's break down these key influences to know how they contribute to your teen's physical growth.

Genetics

Genetics is one of the most significant factors determining your teen's growth potential. Height is largely inherited from the parents, meaning that if both parents are tall, their child is more likely to be tall as well [1]. However, genetics alone doesn't dictate the final outcome. Environmental factors such as nutrition, exercise, and sleep also influence how this genetic potential is realized.

Nutrition

A balanced and nutritious diet is vital to support rapid growth. Nutrients like protein, calcium, and vitamin D play pivotal roles in height and weight development [2]. For example:

• Protein: Vital for muscle and tissue growth, which helps the body build lean muscle mass.

• Calcium: Essential for bone strength and density, especially during growth spurts.

• Vitamin D: Enhances calcium absorption and promotes bone health, supporting overall growth.

If your teen has a picky appetite or struggles to meet their nutritional needs, height supplements for teenagers like multivitamins or calcium can help, but they should only complement a well-balanced diet, not replace whole foods. Always consult with your healthcare professional before taking any supplement.

Sleep

Sleep is critical for growth. Growth hormones are released during deep sleep, which aids in tissue repair and bone development. Teenagers need 8-10 hours of sleep each night to support their rapid physical growth and cognitive development. Poor sleep patterns can disrupt growth hormone production and hinder your teen's potential growth. In addition, insufficient sleep can affect metabolism, leading to weight gain or difficulty maintaining a healthy weight.

Physical activity

Exercise boosts the production of growth hormones like human growth hormone (HGH), which are responsible for stimulating height and supporting weight gain (in muscle). These hormones help the body grow during adolescence and facilitate muscle repair and tissue development. It also increases blood flow throughout the body, delivering more oxygen and nutrients to growing muscles and bones, which supports overall growth and development.

Hormones and puberty

Puberty is the most important stage for growth, and hormones play a vital role in this process. Growth spurts are triggered by hormones such as growth hormone, estrogen (for girls), and testosterone (for boys). These hormones stimulate bone and muscle growth and influence fat distribution and overall body composition.

Girls typically experience their growth spurt earlier, usually between ages 10-14, while boys tend to experience a later spurt, around ages 12-16. Puberty isn't just about getting taller; it also involves significant changes in body composition, as teens gain muscle mass and experience shifts in fat distribution.

Mental and gut health

Mental health and gut health are often overlooked but are crucial for your teen's growth and development.

Stress, anxiety, and depression can throw off the hormonal balance that regulates growth. Chronic stress can lead to imbalances in hormones, affecting sleep, appetite, and nutrient absorption, all of which impact physical growth.

Meanwhile, a balanced gut microbiome helps improve nutrient absorption and digestion, which is essential for optimal growth. Encourage a diet rich in fiber, prebiotics, and probiotics to support gut health and make sure to check in on your teen's emotional well-being regularly.

How to Increase Height for Teenagers?

Now that we've explored what affects your teen's height and weight, let's look at specific actions you can take to support their growth. By focusing on nutrition, physical activity, sleep, and overall healthy habits, you can help ensure your teen's development is on track.

Balanced meals

First and foremost, ensure your teen gets a nutrient-rich diet daily. A balanced plate is highly recommended as it includes a variety of nutrient-dense foods that promote healthy development.

• Protein: Essential for muscle and tissue growth. Include lean meats, eggs, beans, and plant-based protein sources.

• Fruits and vegetables: Rich in vitamins and minerals, fruits and veggies support immune function, bone health, and digestion.

• Whole grains: Provide steady energy and essential fiber, which is important for metabolism and overall health.

• Healthy fats: Include sources like avocados, nuts, seeds, and olive oil, which are crucial for brain development and hormone regulation.

Smart snack ideas

Snack time is a great opportunity to provide your teen with extra nutrients to promote growth. Here are some healthy snack ideas to fuel their body and improve muscle development:

• Greek yogurt with berries: Packed with protein and calcium for muscle repair and bone strength.

• Nut butter and whole grain crackers: Provides healthy fats and fiber, which help with muscle growth and satiety.

• Trail mix with nuts and seeds: A great source of protein, healthy fats, and energy.

• Cheese and veggies: High in calcium and vitamin D for bone health.

• Boiled eggs and veggies: Offers high-quality protein and essential vitamins for growth.

These nutrient-dense snacks can boost energy, contribute to muscle growth, and help keep bones strong, especially during intense growth phases and physical activity.

Hydration

Staying hydrated is essential for maintaining energy, focus, and overall health. Without proper hydration, teens may experience fatigue, headaches, and difficulty concentrating, all of which can hinder their physical growth and daily performance.

Encourage your teen to drink at least 8-10 cups (64-80 ounces) of water each day, especially after physical activity or during hot weather.

In addition to water, herbal tea and fresh fruit juice (in moderation) can provide hydration and added nutrients. However, it's important to limit sugary drinks like sodas and sports drinks, as they can contribute to weight gain, sugar crashes, and poor hydration.

Daily movement

Physical activity is essential for supporting growth and development during the teen years. Here are some ways to encourage them to stay active, along with guidelines on how long to exercise and key tips for safe practice.

Strength training

• Teens can start with 20-30 minutes per session and for at least 3-4 days per week.

• Bodyweight exercises like squats, push-ups, and lunges help build muscle mass, which is important during growth spurts.

• Start with lower resistance and focus on form. Gradually increase the intensity as strength improves.

Cardio

• Teens should aim for at least 150 minutes of moderate-intensity cardio per week (about 30 minutes, 5 days a week).

• Jogging, swimming, or biking increase circulation, benefiting overall health, endurance, and heart health.

• Make cardio fun by varying activities, like biking with friends or swimming, to keep things engaging.

Stretching and flexibility

• Include stretching exercises for 10-15 minutes after workouts or daily physical activity.

• Yoga, basic stretches (e.g., hamstring stretches, shoulder rolls), or Pilates help improve posture, flexibility, and reduce injury risk.

• Focus on gentle, controlled movements and avoid bouncing to prevent overstretching and injuries.

By following these guidelines, your teen can enjoy a well-rounded exercise routine that supports healthy growth while preventing injuries.

Posture and movement during study hours

Good posture plays a critical role in improving overall growth. Remind your teen to stand tall with their shoulders back and avoid slouching, especially during long periods of sitting at school or while studying.

Since teens today spend a lot of time sitting at desks or looking at screens, poor posture and back pain can easily become a concern. To counter this, encourage regular movement and stretching during study sessions.

• Spine-care tips: Instruct your teen to sit with their back straight, shoulders back, and feet flat on the floor to maintain proper posture.

• Stretching exercises: Simple stretches, such as shoulder rolls, back twists, and neck stretches, can help prevent stiffness and improve circulation.

• Standing Breaks: If possible, encourage your teen to use a standing desk or take regular standing breaks every 30 minutes to reduce the strain on their back.

These habits will support spinal health, reduce discomfort, and maintain proper posture, all of which contribute to better overall health and growth.

Sleep routine checklist

Growth hormones are released during deep sleep, particularly during the first few hours of the sleep cycle. This is when the body does most of its physical repair and growth. Here's how to establish a healthy sleep routine for your teen:

• Set a consistent bedtime: Aim for 8-10 hours of sleep each night to allow ample time for growth hormone release and recovery.

• Create a relaxing pre-sleep routine: Encourage calming activities, such as reading or listening to soft music, to help your teen wind down and prepare for restful sleep.

• Limit screen time before bed: Blue light from screens can interfere with sleep, so try to avoid screens for at least 30 minutes before bedtime to allow melatonin levels to rise naturally.

• Create a comfortable sleep environment: Ensure your teen's bedroom is quiet, dark, and cool for optimal sleep quality. A temperature around 65°F (18°C) is ideal for most people.

Now that we've explored key habits to support healthy development for teens, it's important to remember that growth is unique to each individual, and a balanced lifestyle is the best way to promote optimal growth and well-being.

In conclusion,

Understanding the average height and weight for teenagers is key to monitoring their growth during these critical years. While genetics play a foundational role, lifestyle factors such as diet, exercise, and sleep significantly impact your teen's development. It's essential to encourage healthy habits that strengthen physical growth, emotional well-being, and overall health.

Remember, each teen grows at their own pace, so use these averages as a guideline, not a strict rule. By fostering a well-balanced lifestyle, you can help ensure that your teen reaches their full growth potential in both height and weight.

References

[1] Zeevi D, Ben Yehuda A, Nathan D, Zangen D, Kruglyak L. Accurate Prediction of Children's Target Height from Their Mid-Parental Height. Children (Basel). 2024 Jul 30;11(8):916. doi: 10.3390/children11080916. PMID: 39201851; PMCID: PMC11352326. https://pmc.ncbi.nlm.nih.gov/articles/PMC11352326/

[2] Harkness LS, Bonny AE. Calcium and vitamin D status in the adolescent: key roles for bone, body weight, glucose tolerance, and estrogen biosynthesis. J Pediatr Adolesc Gynecol. 2005 Oct;18(5):305-11. doi: 10.1016/j.jpag.2005.06.002. PMID: 16202933. https://www.sciencedirect.com/science/article/abs/pii/S108331880500121X

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