Nutrition is important for everyone, but it is extremely important for your teen because teens need consistent amounts of vitamins and minerals to support healthy growth and development. Recommended caloric intake varies based on age and activity levels. If your teen needs guidance on how many calories he can consume each day, consult with a physician or dietitian for specific recommendations.
Counting Calories
When your teen count calories, she should include the caloric values for every food and beverage item she consumes. To maintain a healthy weight and for overall health, she should eat a diet composed of fruits, vegetables, lean protein, healthy carbohydrates, whole grains and dairy. She should also limit her intake of sugary beverages, desserts, fried foods and foods that contain significant amounts of fat.
Pre-Teen to Age 13
The American Heart Association recommends that pre-teen and teenage girls up to age 13 consume an average of 1,600 calories each day. Pre-teen boys and teenage boys up to age 13, should consume an average of 1,800 calories each day. These recommendations are based on a generally sedentary lifestyle, so if your teen is moderately or very active, he can consume more calories.
Teens Ages 14 to 18
As your teen ages, his caloric intake can increase slightly. For example, a teenage girl between the ages of 14 and 18 can consume at least 1,800 calories per day. A teenage boy between the ages of 14 and 18 can consume an average of 2,200 calories each day. Assess your teen's activity level to determine whether this amount is a minimum or maximum.
Teen at Age 19
A 19-year-old girl can consume up to 2,000 calories, if she is generally sedentary. A moderately-active girl in this age range can consume between 2,000 and 2,200 calories. An active girl in this age range can consume up to 2,400 calories. A 19-year-old boy can consume who is sedentary can consume 2,400 calories. A moderately active 19-year-old boy can consume 2,600 to 2,800 calories, and a very active boy can consume up to 3,000 calories.
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