At TallerTeen, we believe you deserve to know exactly how we calculate your height potential. We don't use secret formulas or make exaggerated claims. Our algorithm is built entirely on peer-reviewed scientific research from institutions like the National Institutes of Health (NIH), the Centers for Disease Control and Prevention (CDC), and the American Academy of Pediatrics (AAP).
This article explains every component of our prediction model, what data we use, and why.
Overview: What Goes Into Your Height Potential
Our algorithm combines six scientifically validated factors to estimate your dynamic height potential:
| Factor | Weight | Scientific Basis |
|---|---|---|
| Genetic Potential (Parent Heights) | Primary baseline | Mid-Parental Height Formula (Tanner et al.) |
| Age & Gender | Primary constraint | CDC Growth Charts & growth plate data |
| Sleep Quality | Lifestyle modifier | NIH research on GH secretion during sleep |
| Nutrition | Lifestyle modifier | NIH research on linear growth & nutrition |
| Exercise Consistency | Lifestyle modifier | NIH research on physical activity & bone growth |
| Skeletal Maturity (Foot Size) | Growth indicator | NIH research on foot length & height correlation |
The final formula is:
Dynamic Potential = Current Height + (Remaining Growth × Lifestyle Modifier)
Let's break down every piece.
Factor 1: Genetic Potential — The Mid-Parental Height Formula
What It Is
The Mid-Parental Height (MPH) formula is the gold standard for estimating a child's genetic height potential. It has been used by pediatric endocrinologists worldwide since it was first described by Tanner, Goldstein, and Whitehouse in the 1970s.
How We Calculate It
If you provide both parents' heights, we use:
- For males: (Mother's Height + Father's Height) ÷ 2 + 6.5 cm
- For females: (Mother's Height + Father's Height) ÷ 2 − 6.5 cm
The 6.5 cm (approximately 2.5 inches) offset accounts for the average height difference between adult males and females in most populations.
If Parent Heights Are Unknown
When parent heights are not available, we use population averages from CDC data:
- Males: 175.3 cm (5'9")
- Females: 161.8 cm (5'3.5")
Accuracy & Limitations
The MPH formula is accurate to within ±5–10 cm (2–4 inches). It captures roughly 60–80% of the genetic influence on height. Environmental factors (nutrition, health, sleep) account for the remaining 20–40%.
Source: Tanner JM, Goldstein H, Whitehouse RH. "Standards for children's height at ages 2–9 years allowing for heights of parents." Archives of Disease in Childhood, 1970. Also: NIH — Growth Parameters & Assessment
Factor 2: Age-Based Growth Tables — How Much More Can You Grow?
What It Is
Your remaining growth potential depends heavily on your current age and gender. The younger you are, the more growth you have ahead. We use data derived from CDC growth charts to estimate how many centimeters of height you can still gain.
Our Growth Tables
Males:
| Age | Remaining Growth Potential |
|-----|--------------------------|
| ≤12 | ~30 cm (12 in) |
| 13 | ~25 cm (10 in) |
| 14 | ~18 cm (7 in) |
| 15 | ~12 cm (5 in) |
| 16 | ~7.5 cm (3 in) |
| 17 | ~5 cm (2 in) |
| 18 | ~3 cm (1.2 in) |
| 19 | ~1.5 cm (0.6 in) |
| 20 | ~0.75 cm (0.3 in) |
| 21 | ~0.25 cm (minimal) |
| 22+ | 0 cm (growth plates closed) |
Females:
| Age | Remaining Growth Potential |
|-----|--------------------------|
| ≤11 | ~20 cm (8 in) |
| 12 | ~12 cm (5 in) |
| 13 | ~7 cm (3 in) |
| 14 | ~4 cm (1.5 in) |
| 15 | ~2 cm (0.8 in) |
| 16 | ~1 cm (0.4 in) |
| 17 | ~0.5 cm (0.2 in) |
| 18 | ~0.25 cm (minimal) |
| 19+ | 0 cm (growth plates closed) |
Why Males Grow Longer Than Females
Males typically experience their growth spurt later (ages 14–15 vs. 11–12 for females) and continue growing until age 20–21. This means boys have approximately 2 more years of childhood growth before puberty, contributing to their typically taller adult stature.
Source: CDC Clinical Growth Charts — cdc.gov/growthcharts; Also: AAP Bright Futures Guidelines
Factor 3: Sleep Quality — The Growth Hormone Connection
The Science
Growth Hormone (GH) is secreted by the pituitary gland primarily during deep (Stage 3–4 NREM) sleep. Research shows that 70–80% of daily GH secretion occurs during sleep, with the largest pulse happening in the first 1–2 hours after falling asleep. Missing this window by staying up late can dramatically reduce GH output.
How We Use It
We compare your average nightly sleep to the optimal range for teenagers (8–9 hours):
| Sleep Hours | Impact on Potential |
|---|---|
| 9+ hours | +2% (excellent for GH production) |
| 8 hours | +1% (meeting target) |
| 7 hours | 0% (baseline, below optimal) |
| 6 hours | −1% (reduced GH exposure) |
| <6 hours | −3% (significant GH deficit) |
Why It Matters
A teen who consistently sleeps 9 hours versus 6 hours may have a 5% difference in lifestyle modifier on their remaining growth potential. Over several years and several centimeters of remaining growth, this compounds into a meaningful difference.
Sources: Van Cauter E, Plat L. "Physiology of growth hormone secretion during sleep." J Pediatr, 1996; NIH — Sleep & Growth Hormone; CDC — Sleep Guidelines
Factor 4: Nutrition — Building Blocks for Growth
The Science
Nutrition is the most modifiable environmental factor affecting linear growth. Adequate protein, calcium, vitamin D, and zinc are essential for bone growth and GH signaling. Chronic undernutrition is the leading cause of growth failure worldwide.
How We Use It
We track meal consistency and nutritional balance through the app's nutrition logging feature:
| Nutrition Level | Impact on Potential |
|---|---|
| Consistent, balanced meals | +1–2% |
| Average intake | 0% |
| Poor or inconsistent nutrition | −1–2% |
The modifier is calculated based on your meal logging data, accounting for meal frequency and the nutritional quality of foods tracked in the app.
Key Nutrients for Growth
- Protein: 1.2–1.6g per kg body weight daily — amino acids are the building blocks for bone and muscle tissue
- Calcium: 1,200–1,500 mg daily — 99% of the body's calcium is stored in bones
- Vitamin D: 1,000–2,000 IU daily — increases calcium absorption by 30–40%
- Zinc: 12–20 mg daily — cofactor for over 100 enzymes involved in growth
Sources: NIH — Nutrition & Linear Growth; WHO Technical Report on Protein & Amino Acid Requirements; NIH Office of Dietary Supplements
Factor 5: Exercise Consistency — Stimulating Growth Plates
The Science
Weight-bearing and high-impact physical activity (running, jumping, sports) stimulates growth plate activity and triggers additional GH release. Studies in adolescents show that regular physical activity is associated with improved bone mineral density and, in combination with adequate nutrition, can support optimal linear growth.
How We Use It
We track your weekly exercise days:
| Weekly Exercise | Impact on Potential |
|---|---|
| 5+ days/week | +2% (strong GH stimulus) |
| 3–4 days/week | +1% (moderate benefit) |
| 1–2 days/week | 0% (minimal stimulus) |
| 0 days/week | −2% (sedentary penalty) |
What Types of Exercise Help Most
1. Jumping and high-impact: Basketball, volleyball, jump rope — direct mechanical stimulation of growth plates
2. Stretching and decompression: Hanging, yoga, swimming — decompresses the spine
3. Strength training: With proper form, increases testosterone and GH output
4. Consistency: Regular activity matters more than intensity
Sources: NIH — Physical Activity & Bone Health in Youth; Journal of Sports Sciences — Exercise-induced GH release in adolescents
Factor 6: Skeletal Maturity — The Foot Size Indicator
The Science
This is one of our newest and most unique factors. Research published in the Journal of Pediatrics and across multiple NIH studies demonstrates a statistically significant correlation (r = 0.3–0.8) between foot length and adult height. More importantly, foot growth follows a "distal-to-proximal" pattern — meaning feet grow before long bones. Foot growth peaks 1.3 years before peak height velocity in girls and 2.5 years in boys.
How We Use It
We compare your current foot size to the expected average for your age and gender using reference data derived from CDC foot growth studies:
Expected Male Foot Sizes (US):
| Age | Expected US Size |
|---|---|
| ≤10 | 4 |
| 11 | 5 |
| 12 | 6 |
| 13 | 7.5 |
| 14 | 8.5 |
| 15 | 9.5 |
| 16 | 10 |
| 17–18+ | 10.5 |
Expected Female Foot Sizes (US):
| Age | Expected US Size |
|---|---|
| ≤10 | 3.5 |
| 11 | 5 |
| 12 | 6.5 |
| 13 | 7.5 |
| 14 | 8 |
| 15–16+ | 8.5 |
We calculate a ratio of your actual foot size to the expected size:
| Foot Size Ratio | Interpretation | Impact |
|---|---|---|
| >1.15× expected | Very large for age | +2% (strong growth signal) |
| 1.05–1.15× | Slightly large | +1% (moderate signal) |
| 0.95–1.05× | Average | 0% (neutral) |
| 0.85–0.95× | Slightly small | −1% |
| <0.85× | Very small for age | −2% |
Why It Works
Because feet complete their growth before the spine and long bones, disproportionately large feet at a given age suggest that the person's skeletal maturity is advanced — meaning more height growth is likely on the way. Conversely, feet that are already at adult size suggest growth plates may be closer to closure.
We support both US and EU shoe sizing, with automatic conversion (EU Men = US + 33, EU Women = US + 31).
Sources: NIH — Foot Length as a Predictor of Height; Tümer N. et al. "Foot length as a predictor of stature in school-age children"; NIH — Skeletal Maturity Assessment
The Growth Window: When Does Growth Stop?
What It Is
We calculate an estimated date when your growth plates are expected to close based on your age and gender:
- Males: Growth plates typically close by age 21
- Females: Growth plates typically close by age 18
Ethnicity Adjustment
Research shows slight variation in growth plate closure timing across ethnic groups. We apply modest adjustments:
- Asian descent: Growth plates may close approximately 1 year earlier
- Other ethnicities: Standard timing applies
This adjustment is based on population-level data. Individual variation always exists.
Sources: NIH — Ethnic Variation in Growth Plate Closure; Greulich-Pyle Atlas considerations
Putting It All Together: The Complete Formula
Here is how all factors combine:
Step 1: Establish Baseline
- If parent heights are available → Mid-Parental Height Formula
- If not → CDC population averages
Step 2: Determine Remaining Growth
- Look up remaining growth potential based on age and gender from CDC growth tables
Step 3: Calculate Lifestyle Modifier
All lifestyle factors are summed:
```
Modifier = 1.0
+ Sleep Modifier (−3% to +2%)
+ Nutrition Modifier (−2% to +2%)
+ Exercise Modifier (−2% to +2%)
+ Consistency Modifier (−2% to +2%)
+ Skeletal Maturity (−2% to +2%)
Final Modifier is clamped to range: 0.88 to 1.10
```
Step 4: Calculate Dynamic Potential
```
Dynamic Potential = Current Height + (Remaining Growth × Lifestyle Modifier)
```
Example Calculation
Let's walk through a real example:
- Age: 15, Gender: Male
- Current Height: 170 cm (5'7")
- Mother: 165 cm, Father: 180 cm
- Sleep: 8 hours/night → +1%
- Exercise: 4 days/week → +1%
- Nutrition: Good → +1%
- Consistency Score: Average → 0%
- Foot Size: US 11 (expected 9.5) → ratio 1.16 → +2%
Step 1: Genetic potential = (165 + 180) / 2 + 6.5 = 179 cm
Step 2: Remaining growth at age 15 male = 12 cm
Step 3: Modifier = 1.0 + 0.01 + 0.01 + 0.01 + 0 + 0.02 = 1.05
Step 4: Dynamic potential = 170 + (12 × 1.05) = 170 + 12.6 = 182.6 cm (≈ 6'0")
What Our Algorithm Does NOT Do
Transparency also means being honest about limitations:
1. We don't replace medical advice. Our estimates are based on population-level data. A pediatric endocrinologist with a bone age X-ray will always be more accurate for an individual.
2. We don't predict exact final height. Our model gives a data-driven estimate with a typical margin of ±5 cm (2 inches). Genetics have many complex interactions we cannot fully model.
3. We don't claim lifestyle changes will make you grow beyond your genetic potential. What we do show is how optimizing sleep, nutrition, and exercise can help you reach closer to your genetic ceiling rather than falling short of it.
4. We don't use weight in the prediction. While BMI can affect growth timing, we chose not to include weight to avoid encouraging unhealthy weight-related behavior in teenagers.
5. We update our model. As new research emerges, we refine our tables and modifiers. This article will be updated whenever significant changes are made.
Our Commitment to Transparency
We built TallerTeen because we believe every teenager deserves evidence-based tools to understand their body and maximize their health during the critical years of growth. Our algorithm is:
- Open: This article explains every formula and data source we use
- Cited: Every factor links to peer-reviewed research from NIH, CDC, and AAP
- Honest: We clearly state what we can and cannot predict
- Updated: We continuously refine our model based on the latest science
If you have questions about our methodology, feedback on our approach, or suggestions for improvement, we welcome hearing from you through the app or at our support channels.
References
1. Tanner JM, Goldstein H, Whitehouse RH. "Standards for children's height at ages 2–9 years allowing for heights of parents." Archives of Disease in Childhood, 1970.
2. CDC Clinical Growth Charts. Centers for Disease Control and Prevention.
3. Van Cauter E, Plat L. "Physiology of growth hormone secretion during sleep." Journal of Pediatrics, 1996.
4. Prentice A et al. "Nutrition and bone growth and development." Proceedings of the Nutrition Society, 2006.
5. Gunter KB et al. "Physical activity in childhood may be the key to optimizing lifespan skeletal health." Exercise and Sport Sciences Reviews, 2012.
6. Greulich WW, Pyle SI. Radiographic Atlas of Skeletal Development of the Hand and Wrist. Stanford University Press.
7. Tümer N, Ozdemir D. "Foot length as a predictor of stature and sex." Journal of Pediatrics, 2004.
8. Abbassi V. "Growth and normal puberty." Pediatrics, 1998.
9. Rogol AD et al. "Growth at puberty." Journal of Adolescent Health, 2002.
10. CDC Sleep Guidelines for Teens. Centers for Disease Control and Prevention.
Ready to see your own height potential? [Download TallerTeen](https://apps.apple.com/app/tallerteen) and start tracking your growth journey today.