Just like adults, kids and teens should get their calories from a balance of carbohydrates, protein and fat, according to the Mayo Clinic. But, kids and teens should be taking in a different amount depending on factors such as age, size and activity levels. Determine your child's average dietary needs and consult your child's doctor if you think he might be underweight or overweight.
Ages 2 to 3
Older toddlers and preschool-aged children require different amounts of calories based on how they're growing and how active they are, but calorie requirements don't differ by gender. Children in this age range typically require 1,000 to 1,400 calories each day, amounting to 1,000 for the most sedentary and around 1,400 for those who are moderately active to active, according to the National Heart, Lung and Blood Institute. Between 5 and 20 percent of daily calories should come from sources of protein, 45 to 65 percent from carbohydrates, and 30 to 40 percent from fat, according to the Mayo Clinic.
Ages 4 to 8
Early school-aged children require between 1,200 and 2,000 calories based on gender, growth and level of physical activity--girls require between 1,400 and 1,800 and boys require 1,400 to 2,000, says the Mayo Clinic. Between 10 and 30 percent of those daily calories should come from protein, 45 to 65 percent from carbohydrates and 25 to 35 percent from fat.
Ages 9 to 13
Pre-teens and young teens should consume between 1,600 and 2,600 calories depending on their gender, growth and activity levels; girls should get between 1,600 and 2,200 and boys should get between 1,800 and 2,600, according to the Mayo Clinic. Protein should amount to 10 to 30 percent of daily calories, carbohydrates should amount to 45 to 65 percent and fat should amount to 25 to 35 percent.
Older Teens
Teens 14 and over need between 1,800 and 3,200 calories each day; girls should get between 1,800 and 2,400 and boys need anywhere from 2,200 to 3,200 to fuel their rapid growth and activity levels, says the Mayo Clinic. Between 10 and 30 percent of daily calories for older teens should be protein, 45 to 65 percent of daily calories should be carbohydrates and 25 to 35 percent should be fat.
Calculating Calories
Once you determine how many calories your child needs, you will also need to know how to calculate how many calories he gets from what he eats. Start by reading the nutrition facts labels on the premade foods and on the foods you prepare. Fat, protein and carbohydrates can be converted to calories: 1 gram of carbohydrate is 4 calories, 1 gram of protein is 4 calories and 1 gram of fat is 9 calories, according to KidsHealth, a part of the Nemours Foundation.
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