How Many Calories Should a Teenager Have in a Day?
Since teens are growing at a higher rate and their bodies are changing through puberty, they need more food than younger kids. Because of different growth and activity levels, caloric requirements differ according to gender and age. It's especially important that these calories come from the right places. All teenagers should get 10 to 30 percent of their calories each day from protein, 45 to 65 percent from carbohydrates, and 25 to 35 percent from fats.
9- to 13-Year-Old Girls
As kids' bodies prepare for puberty and their activity levels increase as they get more involved in sports and school activities, their bodies need more fuel. According to the Mayo Clinic, girls between the ages of 9 and 13 should consume 1,600 to 2,200 calories daily. This means about 320 to 440 calories should come from protein, 800 to 1,100 from carbohydrates, and 480 to 660 from fats.
9- to 13-Year-Old Boys
Tween and teen boys need more fuel as they go through growth spurts. The Mayo Clinic recommends that boys in this group eat 1,800 to 2,600 calories every day. Therefore, 360 to 520 calories should come from protein, 900 to 1,300 from carbohydrates, and 540 to 780 from fats.
14- to 18-Year-Old Girls
Older teens are more likely to be engaged in higher levels of activity like varsity sports, as well as more demanding school work and even jobs, so they need a lot more calories to get through the day. In this age group, girls should get 1,800 to 2,400 calories each day. This averages around 360 to 480 calories from protein, 900 to 1,200 calories from carbohydrates, and 540 to 720 calories from fat.
14- to 18-Year-Old Boys
Older teen boys are growing faster than any other group and, for most, are engaged in more physical activity, so they need more calories each day than most adults. Boys between the ages of 14 and 18 should get 2,200 to 3,200 calories daily. About 440 to 640 of these calories should come from protein, 1,100 to 1,600 from carbohydrates, and 660 to 960 from fats.
Physical Activity
According the American Heart Association, kids with increased physical activity require more calories. The lower number in the figures above is based on a sedentary lifestyle with very little activity. The higher number is appropriate for kids who get lots of physical activity, like practicing a sport for a few hours each day.
More on Protein, Carbohydrates and Fats
Many kinds of foods will satisfy your daily caloric requirement, but choosing the right types will keep your body healthy and fit and your mind at its best. For example, 100 calories of potato chips won't help your body as much as 100 calories of fresh fruit. For optimum health, choose leaner sources of protein such as fish or chicken, and eat them broiled, baked or grilled instead of fried. Other foods that contain protein are nuts, seeds, peas, beans, eggs and dairy products. Good sources of carbohydrates include whole grains (i.e., bread, cereal, rice, pasta) as well as fresh fruits and vegetables. In moderation, fats are actually good for you because they help your body absorb vitamins. However, it's vital that these fats come from polyunsaturated or monounsaturated fatty acids (found in fish, nuts and vegetable oil). Trans fatty acids are extremely harmful, because they lead to heart disease. Trans fats come mostly from shortening and margarine and are usually found in crackers, cookies, candy, baked goods, processed foods and fried foods.
