Teenagers, like adults, need a proper balance of physical exercise and good nutrition. Because your teenager's body is still growing and developing, getting plenty of vitamins and nutrients is crucial at this age. The number of calories required to supply those nutrients depends on your teenager's age, sex and level of physical activity.
Calories
According to the USDA Dietary Guidelines for Americans, an average teenage girl needs 1,800 to 2,400 calories per day, depending on how active she is. An average teenage boy needs 2,200 to 3,200 calories per day. The higher the level of activity, the more calories required for both girls and boys.
Nutrition
In general, total fat intake for teenagers should be 25 to 35 percent of total calorie intake. Protein should make up 10 to 30 percent of the day's calories, and carbohydrates should make up 45 to 65 percent. For a diet of 2,200 calories per day, that is equivalent to 55 to 165 g of protein, 248 to 358 g of carbohydrates and 61 to 86 g of fat. Teenagers also need 1,500 mg of sodium and 1,300 mg of calcium each day. Teenage girls need 26 g of fiber daily, while teenage boys need 38 g.
Physical Activity
According to the Centers for Disease Control and Prevention, nearly half of all teenagers in the United States do not get enough physical exercise. As teens grow older, the level of physical activity sharply declines, and teen girls are typically less active than teen boys. The USDA recommends that teens get at least 60 minutes of physical exercise most days of the week.
Dietary Recommendations
Your teen's daily calories should include a variety of foods in appropriate amounts to ensure proper nutrition. According to recommendations by the American Heart Association, teen girls need 5 oz. of lean meat or beans, 1 ½ cups fruits, 2 ½ cups vegetables and 6 oz. grains each day. Teen boys need 6 oz. lean meat or beans, 2 cups fruits, 3 cups vegetables and 7 oz. grains. Both boys and girls this age need 3 cups of fat-free or low-fat milk each day.
Considerations
Calcium is very important during the teenage years because most bone mass is built during this time. Teen girls need more iron than teen boys because iron is lost during menstruation. However, teen boys need more protein than teen girls.
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