How Much Should a 13 Year Old Weigh?

During their teenage years, it is not unusual for your child’s body to change quite dramatically and in a number of ways also. You want to make sure that your child’s body is developing as well as it should do but at the same time, you don’t want to put your child at risk of all the complications that come hand in hand with being obese.

There are problems with trying to work our whether or not your 13 year old is in a bracket considered to be ‘normal’. There are so many hormones rushing through their body that it can be changing at quite a dramatic rate and because of that, there isn’t one thing generally considered to be ‘normal’. Two people could be the same height but completely different in weight and still be classed as ‘normal’.

There are ways that you can work out whether or not your child is healthy. Let’s take a look:

How much should a 13 year old weigh?

In order to work out how much a 13 year old should weigh, you need to know a few other measurements in order to figure out their BMI or Body Mass Index.

how much should a 13 year old weigh

During puberty, there is a wide ratio of what is considered to be a normal height or weight for a 13 year old and it can range from 4 ft 7 to over 6 ft. Some of this will be down to genetics and other factors will include lifestyle and upbringing, diet, exercise, and more.

Girls tend to mature earlier than boys so they will go through their growth spurts at an earlier age. In 2002, studies showed that the average 13 year old girl was 62.6 inches tall – 5 ft 3 inches. Just one year later, at aged 14, the average height for a 13 year old girl was 63.7 inches or 5 ft 4 inches. A lot of change can happen during this time and for some kids, it might take longer than others.

The average weight of a 13 year old girl is between 82 to 137 pounds. The average seems to sit somewhere between 120-125 pounds.

The average weight of a 13 year old boy is between 80 to 135 pounds. The average seems to sit somewhere between 120-125 pounds.

The average height of a 13 year old now is considered to be 58 to 62 inches for boys and 60 to 63 inches for girls.

Weight will depend very much on a large amount of factors especially at this age. The BMI will be based on their height and weight but things like age will need to be taken into account as well as overall health, the body type or build, and even the percentage of body fat. Not one thing can be used to determine ‘normal’ weight.

Adult averages should never be used to measure teenagers because they are likely to be going through a growth spurt and the measurements could prove to be wrong. This could prove dangerous, either putting them into an overweight category when they shouldn’t be, or in an underweight one. This can affect a number of things and these are the years that correct information about food and eating should be learned, as should correct eating habits. If eating healthy isn’t educated, your 13 year old runs the risk of suffering at the hands of being overweight.

Ensuring Your 13 Year Old Is Fit & Healthy 

If you want to make sure that your 13 year old weighs what they should do, it is important to ensure they are eating healthy and getting the right amount of exercise. It is not advisable to put teenagers on a diet when there is no need because this can affect the way they think about their own body image, causing great emotional and mental problems later on in life. At the same time, it is unwise to leave an obese teenager to carry on with their own habits because it will cause them failures and problems with their health later on in life. There are a number of medical conditions linked with obesity – diabetes, heart disease, strokes, and even bone and circulation problems included.

At 13 years of age, a boy should be eating approximately 2414 calories per day. A girl should be eating slightly less – 2223 calories per day.

These figures are considered to be a guide and the amount of calories may need to be changed to allow for weight gain or weight loss where appropriate.

You should encourage your teenager to be eating healthily and this will include at least five portions of fresh fruit and vegetables per day. With smoothies and other drinks now offering at least one portion of this, there is no excuse. Making your own smoothies for breakfast is one of the easiest ways to increase your healthy food intake.

Low-fat options should be considered at all times, not to restrict food but to give a healthy way of eating foods. Learning what to have in moderation is also important so you should educate your child on this. Sugary, high-fat and calorific foods should only be eating in moderation and the younger you start teaching this lesson, the healthier your child is likely to grow up.

When it comes to exercise, you are advised to encourage your 13 year old to participate in an hour’s worth of exercise most, if not all, days of the week. This could be playing with friends in the park or a lesson of physical activity at school. It could also include walking to and from school as long as there is no dilly-dallying. The more exercise is forgotten about during the younger years, the more it will be forgotten about in the older ones too.


    • You are in a healthy weight range. If you find that you want to lose weight, then attempt to establish a healthy exercise regimen and a healthy diet. Fruits and vegetables will serve you better than meats. You are at an age where your weight may fluctuate, and that is normal. Remain positive as you move forward. Best of luck, Mya-Howard!

  1. Hi, I’m thirteen – a couple months off of 14 – and I am 5’1 and my weight tends to fluctuate with my most recent/frequent weight being 9 stone 13 pounds and my heaviest at this height and age has been 10 stone 3.5 pounds. I’ve tried healthy diets and sufficient excersise. Though with excersise I simply do not have the will power nor patience or athleticism to do a lot, sadly now I only do excersise during PE and walking around school, home and my town and playing tennis against a wall. I don’t know what to do and I end up crying a lot about it. Please, I don’t know if or how you will answer this but please help me find a way to fix this.

    • Continue to monitor the changes that you are experiencing. You will likely find that your weight ill fluctuate during the coming years. This is normal as you are going through puberty. You are able to exercise more if you want to. There is no hidden agent that is preventing you from doing what you want to do. If you find that you have will power problems, then decide to gain that will power. That is all that it takes. Best of luck, Erin-Aislinn!

    • Hi Erin-Aislinn
      I’m 13 in a couple of days 14 and I was classed as underweight, but all the time I was called fat. I always thought I was fat as well.

      I think the best ways of losing a bit of weight are having fun and thinking positive and convince yourself that you can do it

      I wish you good luck xx

      • Thank you for sharing your experiences and insights. It is great to see our community supporting each other with their kind words. Have a great day, Mya-Howard!

  2. I’m 13 and I’m 6’1 and I weigh 150. I play a lot of football and basketball and people tell me im skinny. Am I healthy?

    • You may be skinny and you are certainly tall for your age. You are taller than the average adult male, so many people will say that you are tall and skinny. You certainly have room to gain more weight. Perhaps eat more protein and fats than you normally are. Fruits such as avocados and bananas can help you with healthy and natural fats. Your protein can come from a variety of sources, such as beans and peas. Remain healthy and have a great day, Nate!

  3. Hi I’m 13 years old. I weigh 103 pounds and I am 5’1. I play “Travel” Ice hockey and we practice around twice a week and we have games around twice a week so on a span of 7 days I am on the ice for 4 days and I usually run around at lunch at school for some extra conditioning . I Am a boy btw. I wanted to know if there is anything I could do to lose weight

    • You are at an age where it is healthy to have a little extra weight. That weight will contribute to your growth during puberty. As you regularly exercise, you are already healthy in that regard. If your diet needs to be enhanced, then start y removing excess sugars and fats. You will find that a diet of vegetables and fruits will serve you better than a diet of meats and sugars. Good luck and remain positive, Andrew!

  4. Hello. I am 14, 5’3″ and I weigh around ~145 pounds, and am very self-conscious about it. I have an extremely hard time when trying to exercise, because I use my hour of it in my Highschool gym class, and I have terrible stomach issues so whenever I move around that much, I have agonizing pains in my abdomen. I have removed my appendix and this is mostly self-diagnosed, but it makes it very difficult to lose weight. My family has tried to eat healthier, because my grandparents (who I live with) are very overweight. And I think I eat the best out of them, but it’s never enough. I don’t know if you can help, but if you can, it would be very appreciated.

    • You are not drastically overweight, and it is certainly possible that you can become a healthy weight with little effort. Appendicitis may make it more difficult to work out, but it itself does not make it impossible to lose weight. Continue to eat healthy and try to work out when you are able to do so. If you find that certain exercises are not beneficial for you, then change up your routine. Anything that you can do will help. Best of luck, Brittany!

  5. Hi, I’m thirteen and I’m 5’6. I weight about 168 lbs, but i have a lot of hips and thighs. I know that I am over weight but I can’t seem to stop eating. I would really appreciate some advice. Thank you so much!

    • Start by drinking more water–it will help to fill your stomach up. Self-control isn’t easy, so rather than just try to stop eating, switch what you eat. Have healthy snacks like fruits and vegetables handy that you can eat without feeling guilty. Vegetables are particularly low in calories and dense in nutrients, so you could snack on them continually without a problem (provided you don’t douse them in unhealthy dressings or dips.) You would be amazed by how much spinach it takes to make up just 50 calories. Other than switching what you eat, start an exercise program. You may also want to start taking a class or join a club. If you are busier, you will have less time to eat. Many people eat when they are bored, so staying busy will help. Plus, exercising will ensure that you are in good physical health no matter what your physical weight is.

  6. I’m thirteen years old and around 5″11 but about 150 pounds . I know I’m obese and so do my parents and I really want to loose weight and have no idea where to start. Any advice?

    • Start be eating healthily and exercising regularly. It is more important for you to be healthy than to be thin. Most of the diseases associated with obesity like heart problems and diabetes are actually because an obese person is less likely to work out. If you eat healthily and exercise, you are less likely to develop complications later on. Plus, it will help you to lose weight slowly. If you are losing weight the right way by being healthy, you may only lose 1-4 pounds a month. Find an exercise program that you like so that you actually want to stick with it–perhaps hiking, yoga, dancing or something similar. Also, you are not obese. At 5’11”, 150 pounds and 15 years old, a healthy BMI would put you between 109.7 lbs to 161.3 lbs. Unless you meant 5’1″, you are actually at a healthy weight already.

  7. Hi I’m 13 years old. I weigh 114 pounds I eat healthy and do a full out workout once a week for 2 hours. I try my best to look thin but I never feel happy about my body. I always feel as if I’m being judged. My parents always say “don’t think you should have another cookie” or something because I used to eats very unhealthy but I’ve changée they just don’t see that.

    • You are at a perfectly healthy weight. Your parents are being a bit harsh if there concern is about your weight. If they are just trying to encourage a healthy diet, then I suppose what they say is a little more understandable. Perhaps you could try pointing out to them that you eat healthily and work out more frequently. You could also point out that you are at a perfectly healthy weight. The comments from your parents is not helping your self-esteem and confidence, so it may help if you just tell them how you feel. You are already thin and healthy, and no one should judge you based on how you look anyway.

  8. I am 13 years old, I’m very athletic and do a lot of stuff but I am 147 pounds. I look healthy. But I have like a big butt and stuff. Am I over weight

    • You are likely not overweight in an unhealthy way. If you are athletic, then you may weigh more than other people because of your muscle mass. Also, some people have larger bodies, but that does not mean that you are unhealthy. In all likelihood, you are perfectly healthy and probably healthier than most people your age. Continue to exercise and eat a healthy diet, and you will be one of the most healthy people in your class and in your life. Have a great day, Sara!

    • You are not overweight unless you are unhealthy, look unhealthy or feel unhealthy. Usually athletes or athletic people tend to weigh more than others due to their muscle. Muscle weighs more than fat. So if you weigh more than you think you should it’s totally fine because athletes definitely weigh more and that’s not a bad thing! Muscle is better than skin and bones! So don’t worry about your weight if you play a lot of sports or keep constantly working out to stay fit! Hope this helped! Stay Fit and Don’t Quit!

      • Thank you for your insightful and positive comment, Nicole. We always appreciate our readers when they support our other community members. Feel free to share more of your thoughts and words in the future. Have a great day, Nicole!

    • I’m a thirteen year old girl and I’m 5″6. I weigh 119.4 lbs but I want to be healthier with my eating. I’m exercising more but I’m afraid I’m going to become underweight if I work out.. Will that happen?

      • It is possible, but as long as you are eating enough, you should not become underweight. Make sure that you are eating a balanced diet and being healthy. As long as you are eating as many calories as you use, you should not end up losing weight.

  9. I am 13 years old and am 5’4 and a half. I weigh 135 pounds and I’m worried I’m overweight. My mom even says I’m overweight. I want to know if I really am or if I’m not. Please help.

    • If you believe that you are overweight, then your best option is to develop a healthy diet and exercise regimen. You are growing, and your mother should be aware of that. Speak with whichever parents makes your meals in the evening. If they are concerned about your health, then they should be sure to make a healthier diet. If you are eating a lot of junk food, then it would be beneficial for you to reduce your intake. Best of luck, Gabriel!