What is a Normal Weight for a 13-Year Old?

Being 13 years old can feel chaotic. It’s the first of officially being a teenager, and many physical, emotional, mental, developmental, and social changes are happening. Through all the changes and growth, it can seem like weight changes rapidly and it’s hard to know what weight is normal. What is a normal weight for a 13-year old?

The average weight for a 13-year old girl is 101 pounds or 45.8 kilograms or 7 stone 3 pounds. The average height for a 13-year old girl is 61.7 inches or 156.7 centimeters. The average weight for a 13-year old boy is 100 pounds or 45.3 kilograms or 7 stone 2 pounds. The average height for a 13-year old boy is 61.5 inches or 156.2 centimeters.

A normal or healthy weight status for 13-year olds is generally based on maintaining a body mass index (BMI) between the 5th and 85th percentile on the Center of Disease Control and Prevention’s (CDC) growth chart. BMI depends on many factors other than weight, which is why it is difficult to provide healthy weight ranges for teens. Creating healthy habits is a great way for 13-year olds to gain independence while also benefiting wellbeing in the long- and short-term.

Read on for tips on having a healthy weight range for 13-year olds. Plus, find out what the average weight and diet for a 13-year old should look like!

What is Overweight for a 13-Year Old?

Weight trends for teens are tracked and measured on a growth chart. “Underweight”, “normal weight”, “overweight”, and “obese” categories depend on weight and height percentiles tracked over time. The exact number in pounds or kilograms that push a teen into the “overweight” category looks different depending on the 13-year old.

The term “overweight” describes a weight status category. The CDC Growth charts are the most common indicator used to measure size, growth patterns, and evaluate the weight of children and teens in the United States.

Overweight teens fall into the 85th to 95th percentile according to their weight status category (determined by BMI-for-age). For a 13-year old girl a BMI-for-age of about 22.5 is considered in the overweight category.

The average 13-year old is about 5 foot 1 inches tall and weighs around 101 pounds (males and females). This size would equal a female BMI of 19.1 at the 55th percentile and a healthy weight category, and a BMI of 19.1 at the 59th percentile for a healthy weight category for a male. Calculate your teen’s BMI and weight category here.

A 13-year old female who is 5 foot 1 inch and weighs above 119 pounds would be considered overweight and a 13-year old 5 foot 1 inch male that weighs above 116 pounds would be considered overweight based on BMI percentiles. Height, weight, sex, age are all factors that affect BMI percentile.

Don’t be worried if your teen falls into an overweight category. Check in with your healthcare team regularly to determine individual circumstances. All teens are different and BMI is just one measure of health.

If you are interested in weight loss as a teenager, it’s important to learn what advice is real and legitimate, and what just comes from fad diets and harmful sources. I’ve written an e-Book guide and month-long meal plan to help teens establish habits that will help them get to a healthy weight and maintain it. It will help teens develop attitudes and behaviors that will lead to a positive relationship with food and nutrition throughout their lives.

The book is available in the Downloads section of my website here – Downloadable Content.

BMI-for-Age Considerations

While BMI-for-age does not measure body fat or weight directly, research supports a link between BMI and direct measure of body fat. In other words, BMI-for-age is an indirect or alternative method of assessing health status and risk.

Weight averages are usually expressed in the form of BMI-for-age, which factors in sex and age. BMI is found by dividing weight in kilograms (kg) by the square of height in meters (m).

The CDC has a quick and easy Child & Teen BMI calculator that can be used to estimate BMI. It’s important to measure height and weight accurately so that the correct BMI number is calculated.

Keep in Mind BMI isn’t Perfect

BMI-for-age, like any method, is a reliable indicator despite its flaws. It’s a method based on weight and height, meaning it can only indicate body fatness. The upside is that it is inexpensive and helps to screen for weight categories that may lead to illness long-term.

There are many factors that influence weight. For example, an increase in muscle mass could also increase a weight measurement. In a case like this, someone could be becoming more healthy in their exercise habits yet the scale would read a higher number.

Health is not just about the number on the scale. This is why it is crucial to involve trained healthcare providers when determining weight categories for teenagers. Professionals are knowledgeable about interpreting different factors and providing individualized advice based on their assessment and a teen’s weight status trends.

Finding BMI Percentile Range for Your Teen

It is important to discuss weight trends over time with your teen’s doctor, dietitian, and other relevant health professionals. Your healthcare provider will likely give you a chart, BMI number, or percentile by using a growth chart similar to the one shown in the images below.

For Girls. *Images courtesy of the Centers for Disease Control and Prevention (click here to download* )

For Boys. *Images courtesy of the Centers for Disease Control and Prevention*.

The color-coded graphic shown in the image following this paragraph can be helpful in understanding your teen’s BMI and interpreting what the numbers mean when charted over time as your teen ages.

The red category indicates obesity, yellow indicates overweight, green is healthy weight for BMI, and blue equals underweight. Results routinely falling in the red or blue areas may indicate malnutrition or nutritional concerns.

*Image courtesy of* *PennState PRO Wellness*

Interpreting Growth Chart Results

The following chart from the CDC can help 13-year olds and their parents interpret growth chart results and determine weight status.

It is important to discuss results with a trained healthcare provider so that proper assessments can be performed to evaluate health status accurately.

What is the Average Weight for a 13-Year old in Kilograms and in Stone?

The average weight range for a 13-year old varies with sex. This is because a teen’s body composition varies not only as they age, but also between boys and girls.

Since girls typically start puberty and growth spurts around age 10-11 and boys start around age 11-12, the average height and weight for a 13-year old female is slightly higher than a 13-year old male.

Weight averages are usually expressed in the form of BMI-for-age, which factors in sex and age. BMI is found by dividing weight in kilograms (kg) by the square of height in meters (m).

Having a weight measurement that falls within the “normal or healthy weight” category is considered healthy for a 13-year old’s given height, weight, and gender.

Should a 13 Year Old Go on a Diet?

If your teen’s BMI falls in the “overweight” or “obese” category, that doesn’t always mean a diet is necessary. When it comes to your teen’s health, it is important to understand that diet isn’t the only factor. A registered dietitian nutritionist (RDN) and physician can help guide you through the process of understanding different assessment measures or interpreting weight trends in your teen’s medical history.

Dieting can actually increase health risks for a 13-year old. A teenager shouldn’t actively attempt to lose weight unless directed to and closely monitored by a doctor and dietitian. Developing healthier habits that stick will help a 13 year old teen get to a healthy weight category a lot more than a diet. Dieting can increase unhealthy habits and disordered eating patterns.

Without clinical evidence (signs and symptoms) of underlying conditions causing weight changes, it is generally not recommended that teens go on a specific diet or restrict a certain type of food.

If you think your teenager is experiencing changes in weight due to an underlying root cause, it’s important to bring these concerns to your teen’s healthcare teen. Ask specific questions about what you as a parent and your family can do to help encourage healing and recovery. This can help the professionals identify the cause and develop an appropriate treatment plan to act on.

What Weight Goals Should a 13-year old Have?

The only weight goal a teenager should have is to be in a healthy weight category. Often, the goal for teens isn’t to lose weight but rather to grow into their weight during growth spurts. Weight fluctuates during different stages of life, so the most important thing to do is focus on developing healthy habits and encouraging your teen to maintain an appropriate weight.

Studies show that those who are focused on long-term goals instead of losing weight fast actually are more successful at keeping weight off. Healthy habits encourage an ongoing lifestyle that is about long-term changes instead of short-term wants or desires. It often requires simple shifts towards healthy eating day to day as well as enforcing good exercise habits.

When Should a 13-Year Old Lose Weight?

Weight becomes a concern when the teen’s growth pattern increases beyond the parameters of the growth chart recommended for their age category. My article “How Can I Tell if my Teen is Overweight?” can help you determine if your teen is gaining weight at an unhealthy rate.

13-year olds should only lose weight when encouraged to do so, and closely monitored, by their healthcare team. If teenagers try to lose weight by dieting, important nutrients and energy needed for growth may be restricted and health problems could result.

If your teen is encouraged to lose weight by their health providers and dietitian, focus on developing healthy habits like balanced eating and sustainable exercise and movement.

Your teen should lose weight steadily and gradually. About 1-2 pounds of weight loss per week is recommended to be successful in the long run at keeping weight off.

How Can a 13 Year Old Lose Belly Fat?

Since being overweight or obese is linked to many health risks, it is important to find a weight maintenance strategy that works for you and your teen.

Here are some strategies for a 13-year old teenager to develop a healthy weight:

Swap out Sugar-Sweetened Beverages for a Better Option

Switching from soft drinks to beverages like water, milk, or fortified soy drinks may not seem like a large shift. However, a small change in the diet such as this one can contribute to more nutrients fortifying a teen’s body and support healthy habits down the line.

Add something Nutritious on the Side

Opting for a side of vegetables or salad can potentially make a meal like pizza more nutritious. You can also encourage grilled fruits and vegetables as toppings instead of extra servings of meat or cheese.

Expand their Palate without Expanding their Plate

Food from other cultures are often served in smaller portions and also may be more nutrient-rich. For example, beans and lentils are packed with plant-based protein and common in Eastern styles of eating. Exotic dishes can both spice things up while also keeping portion and plate sizes in check.

Look for Plant-Based Options

Look for items that have plant foods or whole grains as the base of the meal when eating out. Be sure to look at nutritional information, which can easily be located online, if you have concerns regarding added ingredients (i.e. added sodium, sugars, or saturated fats). Try substituting high-fat sides like fries for a fruit cup or fresh veggies.

Have Healthy foods Available and Convenient

Keeping naturally nutrient-rich foods on hand, such as fruit or vegetables, can help curb a craving when the time comes. Also, creating healthy pairings for your teen, such as whole wheat crackers and hummus, can help them to reach for something ripe with nutrients in a rush rather than just taking the pre-packaged, processed option.

Small Changes Make a Big Difference

Focus on one small change at a time. Small switches add up in the long run. Encourage your teen to focus on one small swap at a time, such as opting for water instead of soda or getting wheat bread instead of white bread. Over time, these tiny tweaks here and there will contribute to powerful healthy habits.

The Bottom Line

With today’s world so focused on looks and weight, it can be difficult to teach your teen to love their changing and growing body. Weight fluctuations are normal and the important thing is to track weight trends over time to get an overall picture of health. Do your best to model healthy habits and your teen will have life-long benefits.

References

Centers for Disease Control and Prevention. Child Development – Young Teens (12-14 years). Cdc.gov. Published February 22, 2021.

Centers for Disease Control and Prevention. Healthy Weight, Nutrition, and Physical Activity – About Child & Teen BMI. Cdc.gov. Published March 17, 2021.

Centers for Disease Control and Prevention. Overweight & Obesity – Defining Childhood Overweight & Obesity. Cdc.gov. Published July 3, 2018.

Ellis E. How Many Calories Does My Teen Need. Academy of Nutrition and Dietetics (Eatright.org). 2019. Accessed at https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-many-calories-does-my-teen-need

Ellis E. Healthy Eating for Healthy Teens. Academy of Nutrition and Dietetics (Eatright.org). 2020. Accessed at https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-weights-for-healthy-teens

Healthy Weight, Nutrition, and Physical Activity. About Child & Teen BMI. Centers for Disease Control and Prevention (CDC). 2020. Accessed at https://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html#

Klemm S. Defining Overweight and Obese. Academy of Nutrition and Dietetics (Eatright.org). 2019. Accessed at https://www.eatright.org/health/weight-loss/overweight-and-obesity/defining-overweight-and-obese

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