How many calories do teenagers need?
Calories give us with the energy we require to survive and carry out our everyday tasks. We can breathe, walk, run, laugh, and even pump blood using the calories we consume from food and beverages. Calorie requirements differ based on age, gender, height, and amount of exercise. Calorie requirements are considerably greater throughout adolescence than at any other point in life. Boys require an average of 2,800 calories per day during this phase of rapid growth and development, while girls require an average of 2,200 calories per day.
A complete summary of calorie requirements for adolescents is provided below, broken down by age, gender, and amount of activity.
Calories provide us with the energy we need to live and do our daily responsibilities. We may use the calories we ingest from food and beverages to breathe, walk, run, laugh, and even pump blood. Calorie needs vary depending on age, gender, height, and level of activity. Calorie needs are significantly higher throughout adolescence than at any other time in life. During this period of fast growth and development, boys require an average of 2,800 calories per day, while girls require an average of 2,200 calories per day.
Below is a comprehensive list of calorie needs for teenagers, split down by age, gender, and level of activity.
| Age | Boys | Girls |
|---|---|---|
| 13 | 10,100kJ or 2,414kcal | 9,300kJ or 2,223kcal |
| 14 | 11,000kJ or 2,629kcal | 9,800kJ or 2,342kcal |
| 15 | 11,800kJ or 2,820kcal | 10,000kJ or 2,390kcal |
| 16 | 12,400kJ or 2,964kcal | 10,100kJ or 2,414kcal |
| 17 | 12,900kJ or 3,083kcal | 10,300kJ or 2,462kcal |
| 18 | 13,200kJ or 3,155kcal | 10,300kJ or 2,462kcal |
These values, however, should only be used as a guide. Young individuals may require more or less energy based on a variety of circumstances, including their level of physical activity.
Teenagers require a lot of energy, but they also need to consume a nutritious, well-balanced diet.
Diet
- Every day, eat at least 5 servings of a variety of fruits and vegetables
- meals focused on starchy foods like potatoes, bread, pasta, and rice – if feasible, pick wholegrain variants
- alternatives to milk and dairy products – Wherever possible, consider low-fat choices.
- Protein-rich foods include meat, fish, eggs, beans, and lentils, among others.
Sugary or fatty meals, such as crisps, candies, cakes, and biscuits, as well as sugary fizzy drinks, should be avoided by teenagers. These are often heavy in calories but low in nutrition. Get inspiration for healthier meal alternatives and takeout.
Read the answers to additional food and diet-related issues.
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Health