Caloric requirements are based on a variety of individual and lifestyle factors. Teenagers generally require more calories than any other age group because of an increased metabolism due to growth and a higher level of physical activity. The U.S. Department of Agriculture publishes estimated caloric requirements for the general population in their manual "Dietary Guidelines for Americans: 2010." You can also determine your exact caloric needs using an online calculator.
Sedentary
The USDA defines sedentary as "a lifestyle that includes only the light physical activity associated with day-to-day life." Sedentary populations do not expend as many calories during the day, and thus do not need as many in their diets. Sedentary females ages nine to 13 generally need about 1,400 to 1,600 calories a day, while sedentary females ages 14 to 18 need about 1,800. Sedentary males ages nine to 13 typically need 1,600 to 2,000 calories a day, while sedentary males ages 14 to 18 need closer to 2,000 to 2,400.
Moderately Active
Moderately active teens are those are physically active to the equivalent of walking one to three miles a day at a moderate pace, as well as normal daily activity. Moderately active females ages nine to 13 need 1,600 to 2,000 calories a day, while moderately active females ages 14 to 18 need about 2,000 calories. Moderately active males ages nine to 13 need about 1,800 to 2,200 calories a day, and moderately active males ages 14 to 18 need 2,400 to 2,800.
Highly Active
Teenagers who receive a high amount of physical activity expend a great deal of calories and constantly need to refuel their bodies to stimulate tissue growth and fuel energy metabolism. Active teenagers are those who walk more than three miles a day at a moderate pace, in addition to normal daily activity. Active females ages nine to 13 typically need about 1,800 to 2,200 calories a day, while active females ages 14 to 18 need about 2,400. Active males ages nine to 13 generally need about 2,000 to 2,600 calories a day, and active males ages 14 to 18 need 2,800 to 3,200.
Macronutrient Calorie Requirements
In addition to total calories, teenagers need a specific amount of each of the three macronutrients. The Institute of Medicine sets recommended daily allowances for carbohydrates, fat and protein. All teenagers should consume about 45 to 65 percent of their calories from carbohydrates, 25 to 35 percent from fat and 10 to 30 percent from protein. Determining the exact balance of fat, carbohydrates and protein is as much art as it is science, but renowned British track and field coach Brian Mackenzie believes the optimum blend is 57 percent carbohydrates, 30 percent fat and 13 percent protein.
Calculating Caloric Requirements
While the USDA estimates the caloric needs of the general population, the most accurate way to determine your caloric needs is to enter your information into an online calorie calculator. The calculator will ask for your age, height, weight, sex and activity level. Using your basal metabolic rate, or the number of calories your body requires to support its basic vital functions, in addition to these lifestyle factors, the calculator will provide an exact daily caloric requirement to meet your needs.
Member Comments