
Corresponding height and weight contribute to a balanced physique. For children and teenagers in their natural growth phase, maintaining an ideal weight supports favorable conditions for superior height development. Are you currently standing at 4’9″ (~ 145 centimeters)? Do you know what the suitable weight for you is? Let’s explore this issue together and discover tips for height improvement.
What is the ideal weight for someone who is 4’9″?
How much does a male who is 4’9″ tall weigh in pounds?
For a male with a height of 4’9″, the corresponding weight is typically between 79.35 – 99.2 lbs (36 and 45 kilograms) according to standard height-weight charts. This height is considered normal for boys around the age of 11-12, signaling the onset of puberty and preparation for significant height development. It’s important to adjust daily habits, including diet, exercise, and rest, to ensure a scientifically sound approach for optimal growth.
How much does a female who is 4’9″ tall weigh in pounds?
And for a female with a height of 4’9″, the recommended weight is generally in the range of 79.35 – 94.8 lbs (36-43 kilograms). This height is also considered standard for girls starting puberty, around the age of 11. Achieving the ideal weight requires adhering to a proper nutrition plan, exercising, and ensuring adequate rest over an extended period. Note that children in this age group need more attention and investment to secure the last crucial phase of height development.

What is the standard weight for individuals with a height of 4’9″?
How to calculate the standard BMI for a person who is 4 feet 9 inches tall
BMI is a form of measurement indicating body size proportion. The BMI result of an individual reflects their current weight status, whether they are underweight, normal weight, overweight, or obese. The calculation of BMI for someone with a height of 4 feet 9 inches is as follows: BMI = Weight / (Height)², where weight is measured in pounds, and height in feet and inches. For example, if you have a height of 4 feet 9 inches and weigh 88 pounds (1.45 meters and weigh 40 kilograms), your BMI is calculated as 40 / (1.45)² = 19.
Note: BMI uses kilograms and meters as units of measurement.
The BMI results are interpreted as follows:
- Below 18.5: Underweight.
- 18.5 – 24.9: Normal weight.
- 25 – 29.9: Overweight.
- 30 and above: Obesity.
Note: 1 feet = 0.3048000 meters, 1 pound = 0.4535923 kilograms.
Guide on How to Increase Height for Individuals with a Height of 4’9″
Being 4’9″ is not considered a standard height for both men and women in adulthood; it is more typical for individuals around the age of 11-12. To optimize height development, adopting healthy lifestyle habits is essential:
Nutrition
Ensure a balanced and nutrient-rich diet to support optimal growth, with specific elements such as protein, calcium, vitamin D, vitamin K, magnesium, phosphorus, zinc, potassium, iron, collagen type 2. These nutrients can be obtained from foods like fish, shrimp, crab, eggs, chicken, dark green vegetables, cereals, soybeans, almonds, milk and its derivatives, various grains, and legumes.
Exercise
Regular physical activity helps train joints, enhances bone strength, and promotes overall health. Proper exercise also aids in stimulating growth hormone production, crucial for favorable height development. Beneficial exercises include cycling, running, yoga, jumping rope, gymnastics, swimming, badminton, volleyball, basketball. Choose exercises based on your current abilities and personal preferences.
Some considerations for improving workout performance and ensuring joint safety include:
- Always warm up before exercising and gently stretch muscles afterward.
- Maintain 45-60 minutes of exercise daily and at least 3-5 days per week.
- Exercise at an appropriate intensity, gradually increasing as your fitness improves.
- Avoid exercising when fatigued, overly stressed, or experiencing injuries.
- Stay adequately hydrated during and after exercise to replenish energy quickly.
Daily Lifestyle
Maintaining a healthy lifestyle daily is a condition for easy and rapid bone growth. Pay attention to proper sleep, as this is the ideal time for bone development. During deep sleep, the pituitary gland releases the highest amount of growth hormone in the day, creating favorable conditions for rapid bone growth.
Ensure proper body postures while walking, standing, sitting, and lying down to avoid adopting incorrect positions that can cause spinal deformities, affecting joint and bone health and hindering height growth. Additionally, limit factors that can inhibit growth, such as processed foods, fast food, carbonated drinks, and stimulants like alcohol, beer, and tobacco.
How to Dress for Someone 4’9″
In the case that you are 4’9″ and have already surpassed the age of natural height development, consider coordinating your wardrobe to create an illusion of added height. Here are some essential items for the wardrobe of shorter individuals:
- V-neck Tops: Opt for tops with a V-neck, ensuring the neckline is not too deep. This style helps elongate the neck, giving the appearance of a longer torso.
- Vertical Stripes: Clothing with vertical stripes can create the illusion of added height. Choose simple vertical stripe patterns, such as on shirts, skirts, or pants, to avoid overwhelming the viewer.
- A-line Skirts: Skirts with an A-line silhouette, high-waisted skirts, and knee-length skirts can help make your legs look longer.
- Crop Tops with High-Waisted Bottoms: Pairing crop tops with high-waisted shorts or pants, or long skirts with emphasis at the waist (with features like ruffles, bows, or elastic bands) can help create a balanced body proportion and make you appear taller.
- Heeled Shoes for Women, Elevated Soles for Men: High-heeled shoes for women and shoes with elevated soles for men are familiar items that can add a few centimeters to your height, depending on the height of the heel or sole you choose.
- Well-Fitted Clothes with Simple Patterns: Opt for well-fitted clothes with simple patterns, small sizes, and solid colors. Avoid flashy colors and large, busy patterns that can draw attention and potentially make you appear shorter.
Maintaining a healthy weight, corresponding to your height, creates favorable conditions for the optimal height development in children and teenagers. By ensuring a well-balanced and nutritious diet, adopting a healthy lifestyle, and getting adequate rest, you can make significant improvements in both weight and height. Don’t forget to regularly monitor your BMI to identify weight status and make timely adjustments.

Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.