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 weighDuring 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. Your body is healthy, so you will have a stomach that is not perfectly flat. You will find that few people have a perfectly flat stomach. Continue to maintain a healthy lifestyle. You will be happy and healthy by maintaining a plant based diet, and abstain from consuming added sugars and processed foods. Have a great day, Anon!

  1. hello i’m a 13 year old struggling with body image, as many are. a lot of the time i worry about my weight, 53kg (117 pounds), im around 5″6, i used to be far skinnier due to not eating, but when i had to move in with my grandma, she forced me to start eating large amounts of food. before, when i felt insecure, sad or anything of the sort, i’d not eat and starve myself, which i know is not healthy, now whenever i feel that way i stuff myself with unhealthy food. it’s become a habit and now i feel insecure leaving the house in anything that is not baggy. i have tried to go on diets and do exercise but i can never stick to it. people used to compliment my body shape but now no one says anything. i know it’s something many girls go through but seeing other skinny girls really brings me down. i know this is not really related to the post, but is there any advice you could give me that may help me? id really appreciate it.

    • You are in a healthy weight range. Your previous weight was due to your unhealthy lifestyle. It is good that you are eating the proper amount of food. Maintain a healthy diet, and do not eat large quantities of food and then abstain from eating. This stresses your body and may cause health problems in the future. Maintain a healthy exercise regimen and a plant based diet. Have a great day, Elizabeth!

    • Your weight may be related to your muscle content. You explained that you have attempted everything, so your daily exercise program may have caused you to gain weight due to your muscle mass increase. Continue to maintain a plant based diet, and abstain from consuming added sugars and processed foods. Best of luck, Pheonix!

  2. I am 13, 5,4 and 120.4 pounds. I am really insecure about my weight and have starved myself a few times. I’m really worried if I am overweight. Should I be worried?

    • You are in a healthy weight range for your height. There are many aspects that influence our health. It is important to not starve yourself, as that harms your body. Maintain a healthy diet and exercise regimen. Muscle weighs more than fat, so be aware that you main gain muscle as you lose fat. Keep your head up and have a great day, Nicole!

    • You explained that you are interested in losing weight. You are unable to target specific areas of the body for fat loss, so the most efficient way to achieve your goals is to maintain a healthy lifestyle. Develop an exercise regimen and maintain a plant based diet. Abstain from consuming processed foods and added sugars. Have a great day, Emily!

  3. I’m 13. I am 5″7 and I weigh about 169 pounds. I’ve been doing athletics for 3 years and mostly been sprinting and “doing” shot put. I look slim in some parts of my body but I am worried if I am overweight. My whole family is a little overweight, so think it’s maybe a genetic thing, but I doubt that.
    I’ been considering starving myself, but that won’t be good for my “athletic” carrier. Please help me get over my sadness. Thanks.

    • Ensure that you maintain a healthy lifestyle. Starving yourself is very unhealthy and will lead to serious medical complications. It is likely that you a heavier due to your muscles, as muscles are heavier than fat. You will find benefit in abstaining from consuming processed foods and added sugars, as this will bring you many benefits. Have a great day, Marta!

  4. Hi I’m 13 and I weigh 178-181 lbs and I’m 5’1. I’ve been struggling with my weight for a couple years and so far I’m maintaining. I’ve tried a restrictive diet and lost 8 lbs but gained 2 right after. Exercise is also difficult since I get too tired easily. If I eat anything I just gain gain gain. It makes me sad because people call me fat at school even though I just look chubby. I have no problems walking and I can run fast for 10 seconds before getting slower.
    I feel like just starving myself and I cry myself to sleep every night because I know I’m unhealthy and at this age I can’t do much (because we don’t keep super healthy food in the house) Sometimes i wanna die because I’m a good person and people only care about how I look. Also I know this isn’t suicide hotline but I feel so depressed because I have a slow metabolism and I hate myself. Please help me.

    • Thank you for sharing your experiences. Your weight and exercise may be related to your diet or to an illness. It sounds like your food options are not healthy, and that may be an indication that you have not been to a doctor recently. Perhaps speak with your parents or a school nurse about visiting a medical professional. If possible, abstain from consuming processed foods and added sugars. Continue to share your kindness and compassion with everyone in your life. This will help draw positive people and energy toward you. Strengthen your relationship with your friends and family. Best of luck, Trequan!

    • Your daughter’s weight is influenced by her health, her lifestyle, and her diet. If she has a medical ailment or you suspect that she needs to speak with a medical professional, then make an appointment at this time. If she is inactive and does not exercise, then make a plan to exercise with her. If her diet is poor, then ensure that she develops a plant based diet. She will find great benefit in abstaining from processed foods and added sugars. It is important that you always act with kindness and compassion. Best of luck, Genevere!

  5. Hey. I’m 14 now, and I weigh 148/150 pounds (varies each day due to water weight). I am 5 feet 6 inches tall. I have a medium pot belly that can be barely noticeable if sucked in but if not very noticeable. I’ve lost twenty pounds so far, but I’m still not happy with my stomach and not ready to go into highschool looking like this. I have realized that my face has become less fat though. I just want a flat stomach like all the girls in my grade. Is that even possible? What kind of exercise can I do at home to lose lots of weight there? What weight should I work towards being? Thank you.

    • You are working toward maintaining a healthy lifestyle. You have noticed positive changes in your body and mind. Continue to work in a positive direction. Develop a plant based diet, and abstain from consuming processed foods and added sugars. Maintain an exercise regimen of at least half an hour each day. Have a great day, Karrin!


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