How to Grow Taller at 13

October 9, 2026

Thirteen is often the age when height differences between classmates are at their most dramatic — one teen has shot up four inches in a year while another hasn't really started yet. Both can be completely normal. Here's what's actually happening in a 13-year-old's body, the habits that genuinely support growth during this window, and the signs that are worth raising with a doctor.

📋 In This Article

Quick Answer
What's Happening at Age 13
Average Height and Growth Velocity at 13
What Actually Helps: Nutrition
What Actually Helps: Sleep
What Actually Helps: Movement
What to Limit
When to Talk to a Doctor
FAQs

Quick Answer

At 13, the biggest growth driver is puberty — and the best thing a teen can do is give that process everything it needs. Many boys are entering their fastest growth spurt right around this age, while many girls are already past their peak and slowing down. Neither genetics nor puberty timing can be changed, but adequate protein and calories, enough calcium and vitamin D, 8 to 10 hours of consistent sleep, and regular physical activity all help a teen reach the height their genes allow. Missing any of these during such a fast-growing window is a real, avoidable obstacle.

What's Happening at Age 13

Puberty normally begins anywhere from about 8 to 13 in girls and 9 to 14 in boys, so by 13 most teens are somewhere in the middle of it — just at very different points.^[1] Classic growth research places the average age of peak height velocity (the fastest year of growth) at around 11.5 for girls and 13.5 for boys.^[2] That single difference explains most of what parents notice at this age: many 13-year-old girls are already slowing down, while many 13-year-old boys are just hitting their stride.

👧

Girls at 13

Often past their peak growth year. Growth usually slows after the first period, though most girls still have a few inches of growth left before their growth plates close.

👦

Boys at 13

Often entering or right in the middle of their fastest growth spurt. Late-maturing boys may not start for another year or so — and still catch up later.

Because the growth plates are still open for nearly every 13-year-old, this remains an active growth window for both sexes. For more on how those plates work and when they close, see our guide to growth plates and height development, or read height growth during puberty for the full biology.

Average Height and Growth Velocity at 13

On CDC growth charts, the 50th-percentile height at 13 is close for boys and girls — roughly 5'1" to 5'2" — because girls' earlier spurt temporarily evens out the usual height gap.^[3] Within a year or two, boys' later and larger spurt typically pulls them ahead.

📏

Typical Range

Roughly 4'9" to 5'7" (145–170 cm) falls within a normal range at 13, depending on puberty timing and genetics

🚀

Peak Spurt

During peak height velocity, boys can grow around 3.5–4 inches (9–10 cm) in a single year

📉

Slowing Down

After the first period, girls' growth typically tapers to a few remaining inches in total

A single measurement says less than the trend over time. Our Growth Chart Tracker shows where a teen sits on the percentile curves, and the Peak Height Velocity Calculator can help estimate whether the fastest growth year is still ahead or already behind.

What Actually Helps: Nutrition

A growth spurt is one of the most nutritionally demanding periods of life. Calcium needs alone rise to 1,300 mg per day for ages 9 to 18 — higher than for most adults — because so much bone is being built during these years.^[4] Research on diet and adolescent growth consistently links adequate energy, protein, and micronutrient intake with normal growth and pubertal development.^[5]

Nutrient 1

Enough Protein & Calories

A fast-growing teen often needs noticeably more food than a year earlier. Skipped meals or dieting can quietly hold growth back. Check targets with our Protein Needs Calculator for Kids & Teens.

Nutrient 2

Calcium & Vitamin D

The core pair for bone mineralization. Our Calcium Intake Calculator shows whether daily intake is on track.

Nutrient 3

Iron — Especially for Girls

Rapid growth and the start of menstruation both raise iron needs. Use the Iron Intake Calculator to check where your teen stands.

Nutrient 4

Real Meals Over Snacks

No single food adds height. See the nutrition and height connection for what a balanced teen diet should look like.

What Actually Helps: Sleep

Growth hormone's largest and most reliable pulses happen during deep sleep, which is why sleep matters so much during a growth spurt.^[6] The American Academy of Sleep Medicine recommends that teens aged 13 to 18 sleep 8 to 10 hours per night on a regular basis.^[7] At 13, this is often where things start slipping: later bedtimes, phones in bed, and early school starts can easily cut sleep below that range. See how sleep affects height growth for practical ways to protect deep sleep, or use our Sleep Needs Calculator by Age to plan a realistic bedtime.

What Actually Helps: Movement

No exercise stretches a teen beyond their genetic height, but regular activity during puberty helps build stronger, denser bones and supports healthy body composition. A good mix at 13 includes weight-bearing sports like basketball, soccer, or running, plus stretching for flexibility and posture. Supervised strength training with proper technique is also a reasonable option at this age — a common myth says lifting stunts growth, which we unpack in the connection between weightlifting and height. For more ideas, see the best height growth exercises for teenagers.

What to Limit

The early teen years are when independent food choices really kick in — and when sugary drinks, energy drinks, and processed snacks can start crowding out the nutrients a growing body needs. Late-night screen time is the other common culprit, since it chips away at sleep. See our guide to foods to avoid for optimal height growth for simple swaps that fit a teen's routine.

When to Talk to a Doctor

✓ Usually Nothing to Worry About

✓A 13-year-old boy who hasn't started his growth spurt yet — this is common and often catches up later

✓A girl whose growth is slowing after her first period — that's the expected pattern

✓Being shorter or taller than friends while still following a steady curve on the growth chart

⚠ Worth Mentioning at a Checkup

⚠A girl with no signs of breast development by 13, or a boy with no signs of puberty by 14

⚠Growth that has clearly slowed or stalled compared with the teen's own earlier growth curve

⚠Height well below what both parents' heights would predict, with no family history of late blooming

A pediatrician can plot growth on official CDC charts and, if needed, order a bone age X-ray to see how much growth remains. Our Mid-Parental Height Calculator and Bone Age Calculator are helpful educational starting points, not a substitute for that evaluation.

FAQs

Can a 13-year-old still grow taller?

Yes. Growth plates are still open for almost every 13-year-old. Many boys are just entering their fastest growth year, and most girls still have some growth left even if they're past their peak.

How much will a 13-year-old grow in a year?

It depends heavily on puberty timing. A boy at his peak may grow around 3.5 to 4 inches in a year, while a girl who has already had her first period may grow only an inch or two. Tracking measurements every few months gives a much clearer picture than any single number.

What's a normal height for a 13-year-old?

CDC growth chart data puts the 50th percentile at roughly 5'1" to 5'2" for both boys and girls at 13, but a wide range on either side is completely normal given how much puberty timing varies.

How much sleep does a 13-year-old need to grow?

The American Academy of Sleep Medicine recommends 8 to 10 hours per night for teens aged 13 to 18. Consistent bedtimes matter, since the biggest growth hormone pulses happen during deep sleep.

Do growth supplements help at 13?

For a teen already eating a balanced diet, supplements are not required for normal growth. They can help fill a genuine gap — such as low calcium or iron intake in a picky or restrictive eater — but they don't push height beyond what genetics allow.

📚 Continue Reading

Growth Tips

How to Grow Taller at 12

Growth Tips

How to Grow Taller at 14

Calculator

Tanner Stage Finder

Calculator

Percentage of Predicted Adult Height Achieved Calculator

References

[1] Emmanuel M, Bokor BR. Tanner Stages. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.
[2] Abbassi V. Growth and normal puberty. Pediatrics. 1998;102(2 Pt 3):507-511.
[3] Kuczmarski RJ, Ogden CL, Guo SS, et al. 2000 CDC growth charts for the United States: methods and development. Vital and Health Statistics, Series 11. 2002;(246):1-190.
[4] National Institutes of Health, Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals.
[5] Rogol AD, Clark PA, Roemmich JN. Growth and pubertal development in children and adolescents: effects of diet and physical activity. American Journal of Clinical Nutrition. 2000;72(2 Suppl):521S-528S.
[6] Van Cauter E, Plat L, Copinschi G. Interrelations between sleep and the somatotropic axis. Sleep. 1998;21(6):553-566.
[7] Paruthi S, Brooks LJ, D'Ambrosio C, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine. 2016;12(6):785-786.