Is 180 Pounds Overweight for a 13 Year Old? [Explained]

With The increasing amount of weight issues in children and teenagers, many parents are worried about the amount of weight their child is carrying. 

When a 13-year-old teenager weighs 180 pounds, they may not necessarily be considered overweight. However, it also depends on some important factors.

So, you’re asking, is 180 pounds overweight for a 13 year old

The answer is not necessarily. A person’s weight depends on some determinant factors. Such as gender, age, height, and weight that are unique to each one of us. By determining these factors you can calculate the ideal weight for your age.

Want a more detailed discussion? Let’s explore the in-depth answer in this article below!

Is 180 Pounds Overweight for a 13 year Old?

Is 180 pounds overweight? Or is it too late to start bodybuilding? These are the most common questions we come across. In short, it’s hard to answer this question without having to know the other factors. 

There are numerous variables that affect weight. As a result, it is difficult to say exactly how much extra weight is considered overweight. 

You know the cliché – he who says that the law of gravity has never been repealed knows something about physics. So, to say whether 180 pounds is considered overweight or not we have to understand the concept of BMI (Body Mass Index).

Let’s find out how to calculate the BMI. 

BMI (Body Mass Index)

BMI is a method of calculating the estimated body fat of a person depending on their height and weight. You may now ask why we’re saying estimated. Because BMI changes over age, especially during puberty.

For example, a person with a normal BMI can have excess body fat. Similarly, a person with a High BMI can have low fat because of rapidly grown muscles.

The Method Of Calculating Bmi

Formula – Weight/square (Height) x 703.

Easy! Device the weight with the square of the height. Then, multiply it by 703. Here, 703 is the constant conversion factor.

For example, for a 13-year-old teenager who is 180 pounds and 5.1 inches tall,

the BMI would be 180 / square (61) x 703 = 34.

Based on the BMI a person’s weight is categorized. The categories are given below.

  • Underweight. (less than 18.5)
  • Normal. (18.5 to 14.9)
  • Overweight. (25 to 29.9)
  • Obese. (30 or greater)

So, a 13-year-old teenager above 30 BMI is considered overweight.

What’s the ideal BMI for a 13 Year Old Teenager? 

The BMI depends on the factors like height, age, environmental factors, etc. Doctors say, on average a 13-year-old  teenager weighs around 76 to 148 pounds.

With our chart, we’ve made it easy for you to calculate the ideal BMI. The BMI chart is given below: 

5 percentile70-79 Pounds
10 percentile80-88 Pounds
25 percentile89-100 Pounds
50 Percentile101 Pounds

It can be up to 95th Percentile, a person with 95th Percentile is considered obese. 

How Much Should a 13 Year Old Weigh?

How much a 13-year-old teenager weighs primarily depends on some determinant factors. Let’s discuss the factors in detail.

Factor 1: Puberty

The body undergoes dramatic changes during puberty. The body shapes changes including increased fat. For teenage girls, during puberty, the fat starts to increase. The growth continues through 12 to 18 years.

Additionally, the body’s fat stores are evenly distributed. As puberty affects both height and weight it changes the BMI as well. Since puberty is the stage where major changes happen in the body, it’s one of the prominent factors.

Factor 2: Genetics

Genetics is another natural factor that affects the growth of a person. Some people get growth genes from their parents. As a result, their growth is fast in comparison to individuals of the same age group. Some people get genes that make them obese at a very early age. On the other, there are some who eat a lot without getting fat.

Factor 3: Body Composition

The body composition determines the weight of a person. Similarly, one’s height also determines weight. For instance, taller people can weigh more than shorter people. Comparatively, shorter people can weigh more than tall people because of muscle growth.

Factor 4: Environmental Factors

There are geological and environmental factors that affect a person’s growth. A person living in Africa and a person living in Russia will have different growth. It naturally happens because of the food we take, and the water we drink. 

From someone who resides in a different region of the world, it is very different. It’s a proven fact that climate influences growth.

What’s Healthy Body Fat (%) for Teenagers?

Normally, the number of teenagers is about 18 percent no matter what gender. Studies have shown that during puberty, the overall body fat increases by around 8 to 10 percent. During this time, the body goes through a lot of changes.

Anything between 17 to 32 percent is considered normal body fat. Similarly, anything above 32 is obesity. It can put you at risk of developing type 2 diabetes. Hence, some fat burners superfoods will come in handy to improve metabolism and burn bad fats.

But the matter of concern is, how can you measure body fat?

For accurate results go to the nearest hospital. But remember that the cost can surpirse you. The easy way is to use a skin caliper to measure the underlying fat of the skin. 

Also, you can use the BIA (Bioelectrical Impedance Analysis) machine to measure body fat. But the issue is it doesn’t provide accurate results. Meanwhile, if you’re dehydrated or over-hydrated the BIA result will also show inaccurate results.

How Can a 13 Year Old Lose Weight?

Now that you know the factors we offer you some bonus tips for losing weight. Does that sound okay? then let’s get started.

Tip 1: Ditch Junk foods

Foods like burgers, pizza, pasta, and french fries have high amounts of trans fats. You should avoid trans fats at all costs. These high-calorie foods are the reasons behind obesity, heart disease, and high pressure. 

Our body has a certain calorie resetting cycle to get prepared for the new calories. Excess calories in the body increase body fat and cholesterol.

It also decreases the body’s HDL levels while raising LDL levels, which is bad cholesterol. You can replace these junk foods with healthy snacks like salad, fruit juice, nuts, and cucumber.

Tip 2: Eat Healthy Fats

Eating healthy fats will help you to prevent getting overweight. Foods that have healthy fats are 

  • Eggs.
  • Tofu.
  • Avocado.
  • Olive oil.
  • Dark chocolate.
  • Seed butter and nuts.
  • Fatty fish like salmon, tuna, and sardines.

Tip 3: Avoid Beverages

The first step is to refrain from drinking beverages. Carbonated drinks contain excessive amounts of added sugar. Added sugar is very harmful to health. Alternative like green juice superfood supports immunity and improves digestion.

As a result, it gets stored as fats in different parts of the human body. Replace the beverages with homemade tea, mojito, smoothies, and shakes.

Tip 4: Eat More Fiber

Foods rich in fiber cut the unhealthy fats in the body and boost digestion. The food we take has two kinds of fiber: Soluble and Insoluble. Both fibers need enough water intake for proper digestion. Following is a list of high-fiber foods.

ApplesOatmealTofuLima beansOkraPinto beansPrunesSpinachCarrotsNutsLentilsPotatoesWheat flourGreen peasBerries like Blueberries, Strawberries, Blackberries.

Tip 5: Stay Hydrated

Staying hydrated is crucial for good health as it helps to intoxicate the body. Drinking two to three liters of water per day will help your body eliminate toxins. To prevent constipation and high blood pressure always stay hyrdated.

Also, it helps in digestion as well as eliminates weight gain.

Tip 8: Avoid Taking Stress

Stress is another culprit that causes many consequences in the human body. Continuously stressing can put you at risk of having a heart attack or even stroke. Mediate or do something that makes you happy to be stress-free.

In our experience, night-time relaxation through meditation or listening to white noise significantly reduces stress.


So, this is it. Whether or not 180 pounds is considered overweight for a 13-year-old teenager depends on your frame of reference. 

However, most children will outgrow their height and weight at different rates based on age, gender, genetics, and other factors. 


Why do I look skinny being overweight?

It’s because of the muscle density. If you’ve more muscle mass you’ll look thinner regardless of your weight. Muscle density is thinner than body fat and weighs less. Also, your bones have a high level of calcium, which makes them heavy. 

Is it better to be fat or skinny?

It’s stereotypical to think that being fat is bad and being skinny is perfect. Healthy body composition can come from both being skinny and fat. However, having a normal weight is better than being overweight or even worse underweight.

Does sitting for long make someone fat?

Studies have found that sitting an average of 2 hours daily increases the risk of weight gain. So, you should prolong sitting as much as possible. Instead of taking the elevator, try going for a short walk or using the stairs. Drinking enough water is another way to cut fat.


In the article we’ve tried our best to provide you with a transparent overview of what we think. We hope we’ve covered all your queries on is 180 pounds overweight for a 13 year old?

Make sure you utilize the resources of our article. Until next time, stay healthy, and see you soon!

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