Discover the Truth about the Average Height for a 16-Year-Old Teen

by   |   Mar 28, 2024

Turning sixteen is a significant milestone in the life of most teenagers. It marks a point where the physical changes brought about by puberty become more pronounced. At this age, the differences in physical growth between boys and girls become more evident. While teenage girls are typically nearing the completion of their growth spurt, teenage boys often find themselves at the beginning stages of their growth phase. This disparity leads to a noticeable gap in height between the two genders. So, what is the average height for a sixteen-year-old teenager? Let’s explore!

What is the average height for 16-year-old boys and girls?

When a teen boy or girl enters puberty, they will spend a growth spurt that might affect their growth. But since different teens reach puberty at various periods, the rate of growth changes. During puberty, girls often gain about 1 to 2 inches (2.54 to 5.08 centimeters) per year. Meanwhile, boys can acquire up to 3 inches (7.62 centimeters) per year.

Teen girls often enter puberty at the age of 8 and 10 years old, and they will spend a huge growth spurt when they are about 10 to 14 years old. For teen boys, the age range is late, which often starts at the age of 9 and 14 years old.

The average height for a 16-year-old boy

Boys’ height measurement at 16 will lie between 62.5 and 73.6 inches (158.84 and 187.09 centimeters). So, the mean height for this age group of boys is 68.3 inches (173.61 centimeters).

The average height for a 16-year-old girl

Girls’ height measurement at 16 will lie between 59.2 and 68.8 inches (150.42 and 174.77 centimeters). So, the mean height for this age group of girls is 64 inches (162.57 centimeters).

Although most girls tend to be taller and heavier than boys since they enter puberty earlier than boys, when they turn 16, their height does not rise remarkably. Or if yes, the increase per year is small. In contrast, boys often grow quickly at this age since they enter puberty later than young girls.


How to get taller at 16?

You should not only take these average heights into account as it does not say anything about your adolescent’s health. It is a “standard” to tell whether or not your children are shorter than the suggested height. So, if they are truly shorter and want to improve their height, what should you do? Although genetics plays a vital role in contributing to height growth, it also depends on other factors, which are listed below.

Consuming a nutritious diet

One of the most critical things you should do to help your teen get taller at 16 is to make sure they consume a healthy and balanced diet.

A well-balanced one should include all four groups of essential nutrients. Protein is vital for the growth of all tissues, muscles, cartilage, bones, and organs in the body. Healthy fats help deliver nutrients to aid the brain and neurological system function properly. Carbohydrates are known as the body’s main energy source and are involved in the building of cells and tissues. Last but not least, vitamins and minerals play a critical role in the healthy growth and functioning of all body elements.

Taking enough vitamin D

Diet and lifestyle changes to improve height will only be effective when your body gets enough vitamin D. This vitamin is vital because it helps the body absorb calcium to promote muscle and bone growth. And a lack has been related to stunted growth [2] and even excess weight in teen girls.

Mushrooms, fatty fish, orange juice, beef liver, egg yolk, fortified cereals, milk, and other dairy products are vitamin D rich-foods that you should consume regularly. Also, exposing your skin to the sun is an excellent way to synthesize vitamin D since the ultraviolet-B radiation helps change inactive vitamin D levels to active ones. You only spend 5-10 minutes under direct sunlight if you want to improve your height.

Using dietary supplements for height increase

Taking this kind of product is suggested in some cases. If your teens’ growth plates are still growing, using these supplements might help because they are packed with necessary nutrients for promoting height and natural growth rate. But that does not mean that all the products are good, so remember to consult your doctor before using anything.

Staying hydrated

Cells are the main organs that support the absorption of vitamins and minerals. Drinking plenty of water helps these cells function better and promote their absorption process. Moreover, it reduces toxic substances from the body, which allows the metabolism to work better. And that is vital for physical growth.

Teens at 16 need to drink at least 8 to 10 glasses of water per day. If they engage in any physical activities, they should drink more to stay hydrated.


Exercises, like hanging, skipping, jumping, or stretching will keep you active enough to build up muscles and affect the release of growth hormones. As we all know, these hormones are critical in physical growth since it stimulates cell repair and growth. Also, joining outdoor sports, like swimming, soccer, or basketball helps skeletal tissues, cartilages, and bones grow more effectively.

It is suggested that teens should get at least 60 minutes of physical activity. Encourage them but do not force them, and try to help them find something they really want to do.

Practicing yoga

Yoga has been known to cure diseases of the human body as well as help gain height. Yes, this full-body practice might strengthen your muscles, realign your body, and improve your posture. Some of the beneficial asanas that you should try include the cobra stretch, the mountain pose, and the triangle pose.

Getting proper sleep

If you are 16, getting between 8 to 10 hours of sleep a night is required. Sleep is vital for any child who wants to improve their height and develop their body appropriately. That is because when you sleep, your body recuperates and grows. Importantly, it helps produce growth hormones naturally, particularly during deep or slow-wave sleep. And for improved sleep quality, avoid using smart devices or having heavy meals before bedtime.

Improving body posture

Your back needs to curve naturally in three positions. But when you hunch or slouch frequently, these curves might change to match your new posture. And that could make you appear shorter than you are.

For instance, if you often sit at work, you need to sit correctly. Place your feet flat on the floor, and do not cross your legs. Relax your shoulders and put a pillow to support your lower back. And remember to change your sitting positions or stand up to prevent tension or strain on the body.

Getting rid of bad habits

Getting addicted to stuff like smoking, alcohol, or drugs might hinder growth and result in other health issues.

  • Consuming alcohol, even for a short period during adolescence can hurt the liver and the endocrine system. It also hinders body growth and impacts the brain. Importantly, drinking alcohol might lower the production of sex and growth hormones in the body [3].
  • Like alcohol, smoking directly or indirectly may slow down bone growth and even lead to osteoporosis in the future. If a 16-year-old girl frequently smokes, this could bring bad effects on her bone density.
  • Although consuming caffeine has gotten nothing to a person’s height, it might affect your sleep and let you have fewer hours of sleep. And this could be an indirect obstruction to your height.
  • Eating junk food might increase sugar consumption. And this brings a negative impact on bone growth as well as prevents the production of growth hormones [4].

Dressing properly

If you want to look tall and slim, you must opt for darker shades for your clothes, like dark blue, black, and red. Clothes with vertical stripes also make you appear taller, while horizontal ones serve the opposite. Wearing platform heels and wedges instead of flip-flops allows you to keep a better balance while walking. Avoid wearing loose clothes or voluminous jackets or blazers because they just make you look shorter.


Final thoughts

It is commonly seen that teens’ heights increase a lot during their growing years, but by the time they turn 16, their height often increases at a much slower pace. But do not conclude that this is the average height of all 16-year-old teenagers. All you should do is encourage them to follow a healthy lifestyle to grow well. In case you suspect their development rate, you should consult your doctor for advice


Jay Lauer is a renowned physician and nutrition expert specializing in helping people achieve optimal health and wellness. With over 20 years of experience, Dr. Lauer has become a trusted voice, particularly in the field of natural height growth.

Dr. Lauer believes a nutrient-rich diet and healthy lifestyle are essential for maximizing growth potential. She develops personalized nutrition plans incorporating foods and supplements that support bone development and works closely with patients to achieve their height goals.

In addition to height growth, Dr. Lauer is an expert in weight loss, disease prevention, and overall wellness. She regularly shares her expertise through media outlets like The Today Show and Good Morning America.

Dr. Lauer recognized the need for a comprehensive resource on natural height increase and created the website The site provides proven strategies, nutrition plans, exercises, and support to help individuals feel more confident by achieving their desired height naturally and improving their quality of life.

Researcher Locations: 33 Whitehall Street, New York

Email: [email protected]

Education & Training Fellowship: Pediatric Psychology – Nemours Children’s Clinic – Jacksonville, 2003 Internship: Child Psychology – University of Florida, 2002 Board Certifications: American Board of Professional Psychology

Areas of Research:




Does hyperthyroidism cause short height?
by Jay Lauer   |   Apr 17, 2024
Hyperthyroidism is a relatively rare disease that occurs during phases of childhood and adolescence, with around 1 in 5,000 children ...
Does gender affect height?
by Jay Lauer   |   Apr 18, 2024
Have you ever compared yourself to other peers and wondered why they seem so much taller than you? It is a common observation that most ...
Predicting Stature: The Innovative Future of Height Calculators
by Jay Lauer   |   Jan 02, 2024
From the moment a child is born, parents and caregivers are often curious about how tall they will grow. Did you know you can estimate ...
Which Growth Plates Determine Height?
by Jay Lauer   |   Jan 04, 2024
During the adolescent years, there's a remarkable phenomenon that unfolds before our eyes – the growth spurt. It's a fascinating journey, ...